What fruits have high potassium, there are many fruits that have a decent amount of potassium. However, it is necessary to choose the right one, if you are looking for fruits with high potassium content. Fruits with high potassium (K) content can help prevent health issues like high blood pressure, heart disease, and stroke. These include citrus fruits, bananas, papayas, and cantaloupes.
10 Foods That Are High in Potassium
Potassium flies under the radar. Most people don’t think much about this unappreciated mineral (if they think about it at all).
But it’s an important nutrient, and we’re not getting nearly enough. Read on to find out why you need potassium in your life — and where to find it. Registered dietitian Anna Taylor, MS, RDN, LD, shares a few top sources of potassium so you can work more of it into your diet.
Potassium daily intake (and why it matters)
Potassium is a mineral that plays a significant role in the function of your heart, kidneys, muscles and nerves. Low potassium can raise your blood pressure, increase the risk of kidney stones and even pull calcium out of your bones.
“Diets high in potassium-rich foods and low in sodium may reduce the risk of high blood pressure and stroke,” says Taylor.
Despite its importance, many people don’t get as much potassium from their diet as they should. In fact, the Dietary Guidelines for Americans have singled it out as a “nutrient of public health concern.”
How much potassium should you get? Taylor says the recommended target is 2,600 milligrams per day for women and 3,400 milligrams per day for men. Fun fact: Older guidelines recommended 4,700 milligrams per day, but the National Academies of Sciences, Engineering, and Medicine updated the number in 2019. So it’s now even easier to get your daily dose of potassium.
Potassium-rich foods
Ready to boost your intake? Taylor suggests adding these potassium powerhouses to your diet.
1. Potatoes
Spuds are a smart choice — just leave the nutrient-rich skins intact. A medium baked potato with the skin on contains more than 900 milligrams of potassium. A sweet potato with skin? More than 500 milligrams.
2. Legumes
Beans are a good source of potassium. White beans and adzuki beans have around 600 milligrams per half-cup serving. Pinto beans, navy beans, lima beans and Great Northern beans all have more than 350 milligrams per half-cup. Soybeans (aka edamame, aka delicious) and lentils are also good sources of potassium.
3. Juices
People often reach for whole fruit over juices since whole fruits are a good source of fiber. But don’t rule out juice completely. Prune juice and carrot juice both pack a serious potassium punch: About 689 milligrams for a cup of carrot juice and more than 700 milligrams for the same amount of prune juice.
Orange juice and pomegranate juice are also good picks, each containing around 500 milligrams per cup. Taylor recommends watching your portions though because of the sugar content.
4. Seafood
Popular fish like salmon, mackerel, halibut, tuna and snapper all have more than 400 milligrams of potassium in a 3-ounce filet. Chowder more your thing? Just 3 ounces of canned clams will get you upwards of 500 milligrams.
5. Leafy greens
Popeye had the right idea. A half-cup serving of cooked spinach contains up to 400 milligrams of potassium. The same amount of Swiss chard has more than 450 milligrams and beet greens more than 600 milligrams.
6. Dairy
You know dairy is a super source of calcium. Turns out, it’s a great source of potassium, too. One cup of low-fat or skim milk contains about 350 to 380 milligrams of potassium. And plain yogurt will net you more than 500 milligrams per cup (not to mention protein and healthy probiotics).
7. Tomatoes
A cup of chopped tomatoes delivers more than 400 milligrams of potassium, while a cup of tomato juice or tomato puree more than 500 milligrams. Concentrated tomato paste is even richer in the mineral, with more than 650 milligrams per quarter-cup (marinara sauce, anyone?).
8. Bananas
These yellow fruits may be the best-known source of potassium. Indeed, one medium banana contains about 422 milligrams. Banana’s cousin, the plantain, is also a potassium-rich pick.
9. Other fruits
Bananas aren’t the only fruits filled with potassium. Cantaloupe, dates, nectarines and oranges all have more than 250 milligrams per half-cup serving. Dried peaches, apricots, prunes and raisins are good sources as well.
10. Avocados
As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.
From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. Your health — and your taste buds — will thank you.
Potassium Content of Foods List
What is potassium?
Potassium is a mineral that is found in most foods. Potassium helps to balance fluids and minerals in your body. It also helps your body maintain a normal blood pressure. Potassium helps your muscles contract and your nerves function normally.
Why do I need to change the amount of potassium I eat?
- You may need more potassium if you have hypokalemia (low potassium levels) or high blood pressure. You may also need more potassium if you are taking diuretics. Diuretics and certain medicines cause your body to lose potassium.
- You may need less potassium in your diet if you have hyperkalemia (high potassium levels) or kidney disease.
How much potassium does fruit contain?
The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item.
- High-potassium foods (more than 200 mg per serving):
- 1 medium banana (425)
- ½ of a papaya (390)
- ½ cup of prune juice (370)
- ¼ cup of raisins (270)
- 1 medium mango (325) or kiwi (240)
- 1 small orange (240) or ½ cup of orange juice (235)
- ½ cup of cubed cantaloupe (215) or diced honeydew melon (200)
- 1 medium pear (200)
- Medium-potassium foods (50 to 200 mg per serving):
- 1 medium peach (185)
- 1 small apple or ½ cup of apple juice (150)
- ½ cup of peaches canned in juice (120)
- ½ cup of canned pineapple (100)
- ½ cup of fresh, sliced strawberries (125)
- ½ cup of watermelon (85)
- Low-potassium foods (less than 50 mg per serving):
- ½ cup of cranberries (45) or cranberry juice cocktail (20)
- ½ cup of nectar of papaya, mango, or pear (35)
How much potassium do vegetables contain?
- High-potassium foods (more than 200 mg per serving):
- 1 medium baked potato, with skin (925)
- 1 baked medium sweet potato, with skin (450)
- ½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290)
- ½ cup of mushrooms (280)
- ½ cup of fresh brussels sprouts (250)
- ½ cup of cooked zucchini (220) or winter squash (250)
- ¼ of a medium avocado (245)
- ½ cup of broccoli (230)
- Medium-potassium foods (50 to 200 mg per serving):
- ½ cup of corn (195)
- ½ cup of fresh or cooked carrots (180)
- ½ cup of fresh cauliflower (150)
- ½ cup of asparagus (155)
- ½ cup of canned peas (90)
- 1 cup of lettuce, all types (100)
- ½ cup of fresh green beans (90)
- ½ cup of frozen green beans (85)
- ½ cup of cucumber (80)
How much potassium do protein foods contain?
- High-potassium foods (more than 200 mg per serving):
- ½ cup of cooked pinto beans (400) or lentils (365)
- 1 cup of soy milk (300)
- 3 ounces of baked or broiled salmon (319)
- 3 ounces of roasted turkey, dark meat (250)
- ¼ cup of sunflower seeds (241)
- 3 ounces of cooked lean beef (224)
- 2 tablespoons of smooth peanut butter (210)
- Medium-potassium foods (50 to 200 mg per serving):
- 1 ounce of salted peanuts, almonds, or cashews (200)
- 1 large egg (60)
How much potassium do dairy foods contain?
- High-potassium foods (more than 200 mg per serving):
- 6 ounces of yogurt (260 to 435)
- 1 cup of nonfat, low-fat, or whole milk (350 to 380)
- Medium-potassium foods (50 to 200 mg per serving):
- ½ cup of ricotta cheese (154)
- ½ cup of vanilla ice cream (131)
- ½ cup of low-fat (2%) cottage cheese (110)
- Low-potassium foods (less than 50 mg per serving):
- 1 ounce of cheese (20 to 30)
5 Foods Higher in Potassium Than a Banana
Here are 5 foods that have more potassium than bananas.
When you think of potassium-rich foods, what’s the first thing that comes to mind? My guess is that it’s bananas. It’s no lie that they pack in potassium, but did you know there are a lot of foods that are actually higher in potassium than a banana? Many people even think that they need to take an electrolyte supplement to stay hydrated and reach their potassium needs, but a balanced diet can easily do the trick! Here’s a list of potassium-rich foods to help you deliciously diversify your intake of this important mineral.
What is potassium?
First off, what exactly is potassium? It’s an essential mineral, meaning we need to take in sources of potassium through the diet to meet the body’s needs. Potassium is crucial for a number of functions within the body including:
- blood pressure regulation
- muscle contractions
- digestion
- pH balance
- nerve transmission
- kidney function
The Daily Value (DV) for potassium for healthy adults is 4,700mg for adults, but this number can vary for individuals with certain conditions such as diabetes, kidney disease, or osteoporosis.
What food has more potassium than bananas?
While some people fall short of their potassium requirement, regularly incorporating foods from this list of potassium-rich foods will ensure you are meeting your goals. These 5 foods are great sources of potassium!
- Potatoes
- Watermelon
- Spinach
- Beets
- Avocados
1. Potassium in Potatoes
The humble potato often doesn’t get as much nutrition attention as it deserves. One medium potato delivers 610 mg of potassium, or roughly 17% of the daily value (DV). That’s about 40% more potassium than you’ll find in a banana, which only contains 422 mg, or 9% DV.
In addition to potassium, 1 medium potato provides 5 grams of fiber, 4 grams of protein, vitamin C and magnesium. This Warm Potato, Leek, and Lentil Salad with Citrus & Herbs is a delicious way to get in more potassium, and give the potato the recognition it deserves.
2. Potassium in Watermelon
While bananas might be the first fruit to come to mind, watermelon actually reigns supreme when it comes to potassium. In just 2 wedges, or about 1/8th of a melon, you’ll get 640 mg of potassium, or about 14% DV.
Watermelon is also a great source of vitamin C, vitamin A, and the antioxidant lycopene. Upgrade your usual fruit salad with this Grilled Peach and Watermelon Salad to pack in more potassium with each bite.
3. Potassium in Spinach
Leafy greens are one of the most nutrient-dense vegetables you can eat, and potassium is not excluded. A 3-cup serving of fresh spinach, or 1 cup cooked, contains 558 mg, or 12% DV of potassium. That’s a little over 25% more than you’ll find in a banana.
Spinach is also a good source of fiber, antioxidants, vitamin A, and vitamin C. Reap the benefits of this powerhouse vegetable first thing in the morning with these Baked Eggs with Brussels Sprouts, Spinach, and Leeks.
4. Potassium in Beets
Another food that BEETS out the banana in potassium is this vibrant root veggie. One cup of beets contains 518 mg of potassium, or 11% DV. Each serving also provides a healthy dose of folate, fiber, and betalains, powerful antioxidants that give red beets their colorful hue.
Add an earthy and potassium-rich spin to your average yogurt with this Savory Beet and Cucumber Yogurt Parfait for a quick and easy breakfast or snack.
5. Potassium in Avocados
Known for their creamy texture and cult following, avocados can also add potassium to their list of benefits. One half of an avocado provides 487 mg or 12% DV of potassium, on top of fiber, healthy fats, and protein.
Add these Mini Tacos with Avocado, Hummus and Lime to your next Taco Night spread for a fun and utensil-free appetizer.
Potassium
Potassium is an essential mineral that is needed by all tissues in the body. It is sometimes referred to as an electrolyte because it carries a small electrical charge that activates various cell and nerve functions. Potassium is found naturally in many foods and as a supplement. Its main role in the body is to help maintain normal levels of fluid inside our cells. Sodium, its counterpart, maintains normal fluid levels outside of cells. Potassium also helps muscles to contract and supports normal blood pressure.
Recommended Amounts
The U.S. Dietary Reference Intakes state that there is not enough evidence to establish a Recommended Dietary Allowance (RDA) for potassium. However, the National Academy of Medicine has established an Adequate Intake (AI) for potassium.
- For women 14-18 years of age, the AI is 2,300 mg daily; for women 19+, 2,600 mg. For pregnant and lactating women, the AI ranges from 2,500-2,900 depending on age.
- For men 14-18 years of age, the AI is 3,000 mg; for men 19+, 3,400 mg.
It is estimated that the average daily intake of potassium in adults is about 2,320 mg for women and 3,016 mg for men.
Potassium and Health
The functions of sodium and potassium in the body are closely related and often studied together.
The interplay of potassium and sodium
Potassium and sodium are closely interconnected but have opposite effects in the body. Both are essential nutrients that play key roles in maintaining physiological balance, and both have been linked to the risk of chronic diseases, especially cardiovascular disease. High salt intake increases blood pressure, which can lead to heart disease, while high potassium intake can help relax blood vessels and excrete sodium while decreasing blood pressure. Our bodies need far more potassium than sodium each day, but the typical U.S. diet is just the opposite: Americans average about 3,300 milligrams of sodium per day, about 75% of which comes from processed foods, while only getting about 2,900 milligrams of potassium each day.
A study in the Archives of Internal Medicine found that:
- People who ate high-sodium, low-potassium diets had a higher risk of dying from a heart attack or any cause. In this study, people with the highest sodium intakes had a 20% higher risk of death from any cause than people with the lowest sodium intakes. People with the highest potassium intakes had a 20% lower risk of dying than people with the lowest intakes. But what may be even more important for health is the relationship of sodium to potassium in the diet. People with the highest ratio of sodium to potassium in their diets had double the risk of dying of a heart attack than people with the lowest ratio, and they had a 50% higher risk of death from any cause
- People can make a key dietary change to help lower their risk: Eat more fresh vegetables and fruits, which are naturally high in potassium and low in sodium, but eat less bread, cheese, processed meat, and other processed foods that are high in sodium and low in potassium.
Is there any research behind Acid-Alkaline Diet claims?
You may have heard of an acid-alkaline diet promoted for weight loss or cancer prevention. It became popular when authors claimed that eating certain “alkaline” foods could counterbalance the effects of a high “acidic” diet that might otherwise lead to various chronic diseases. Most health experts rejected these claims because it is nearly impossible to dramatically change the pH of blood in healthy people through diet alone. The body tightly regulates the pH level in blood to about 7.4, because swinging to either extreme of too acid or alkaline can be life-threatening.
However, there is some truth that the metabolism of certain foods can create bicarbonates, which neutralizes acids in the body. Potassium-rich foods that have an alkalizing effect include fruits, vegetables, almonds, and lentils. One theory suggests that a long-term high intake of protein foods such as meats, poultry, fish, dairy, and eggs, as well as cereal grains may create a condition called low-grade metabolic acidosis due to their high sulfate and phosphate content. This occurs particularly if the diet does not contain enough counterbalancing potassium-rich foods. The condition is sometimes referred to as the ‘‘acid-ash hypothesis,’’ which may cause a very slight drop in blood pH, though still falling within a normal range. Theories suggest that even a small change such as this may increase one’s risk of developing conditions like kidney stones and bone loss.