What Fruits Have Potassium? Fruit, in general, has potassium. But not all fruits have the same level of potassium. I’m sure most people reading this list want to know what fruits have the most potassium. Let’s take a closer look at the fruits that are highest in potassium and the ones that are lowest.
10 Foods That Are High in Potassium
Potassium is largely ignored. Most individuals don’t give this undervalued mineral much thought (if they think about it at all).
However, it’s a crucial nutrient that we don’t receive nearly enough of. Discover why you require potassium in your life—as well as where to find it—by reading on. To help you incorporate more potassium into your diet, registered dietitian Anna Taylor, MS, RDN, LD, provides a few of the best sources of the mineral.
Potassium daily intake (and why it matters)
A mineral called potassium is essential for the health of your heart, kidneys, muscles, and nerves. Low potassium levels can cause your blood pressure to rise, increase your chance of developing kidney stones, and even rob your bones of calcium.
According to Taylor, diets low in sodium and high in potassium-rich foods may lower the risk of high blood pressure and stroke.
Despite its significance, many people do not get enough potassium in their diets. In fact, it is specifically mentioned as a “nutrient of public health concern” in the Dietary Guidelines for Americans.
What potassium intake is recommended? According to Taylor, the recommended daily intake for women is 2,600 milligrams and for men is 3,400 milligrams. Fun fact: In 2019, the National Academies of Sciences, Engineering, and Medicine revised the recommendation from the previous 4,700 milligrams per day. So getting your recommended daily intake of potassium is now even simpler.
Ready to boost your intake? Taylor suggests adding these potassium powerhouses to your diet.
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.
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.
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.
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.
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).
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?).
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.
As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.
8 Foods That Pack More Potassium Than a Banana
Your body needs potassium, an essential mineral and electrolyte, to support healthy nerve and muscle function, maintain normal blood pressure, and carry nutrients into your cells.
Because your body is unable to create it, it is regarded as an important nutrient. In order to meet your suggested daily needs for potassium, also known as the Daily Value, you must consume food (DV)
But the majority of individuals do not consume enough potassium through their diets. Less than 0.015% of American individuals are thought to get enough potassium each day.
Most people think of bananas as the go-to meal to up their potassium intake because one medium banana has about 9% of the DV for this mineral. However, potassium can also be found in other foods besides bananas.
These eight items have eight times as much potassium as a banana.
Avocados are a great source of vitamin K, folate, and good fats.
A half avocado (68 grams) without the peel or seed has 345 milligrams of potassium, or 7% of the daily value. A entire avocado provides nearly 15% of the daily value (DV) all at once.
Additionally, avocados may help those with high blood pressure, who frequently need to consume more potassium and less salt. Avocados are low in sodium, similar to most other fruits; a half of an avocado only contains 0.2% of the DV for sodium.
Avocados are packed with nutrients, and one avocado provides roughly 15% of your daily potassium needs. They’re also rich in vitamin K and folate.
White potatoes are frequently swapped out for sweet potatoes.
They are a very healthy way to supplement your potassium consumption. 16% of the DV is present in a 1-cup (328-gram) portion of mashed sweet potatoes.
Additionally, sweet potatoes are a fantastic source of fiber, complex carbohydrates, and low-fat calories. They also contain a modest amount of protein.
Additionally, they are a great source of vitamin A, which is essential for vision. Sweet potatoes have more than 200% of the daily value (DV) for vitamin A in a single serving.
You may combine these delectable root veggies with a protein source like beans or meat, some dark greens or bright vegetables, and a small amount of fat for a well-rounded and full meal.
Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A.
One of the veggies with the highest nutrients is spinach.
The potassium content of just 1 cup (190 grams) of frozen spinach is 12% of the DV. Similar to that, 3 cups (90 grams) of raw spinach provide 11% of the daily requirement.
It has a ton of additional nutrients. The same serving of frozen spinach has 37% magnesium, 127% folate, 857% vitamin K, and 127% vitamin A daily values.
Spinach provides about 12% of the DV for potassium per 1 cup (190 grams) frozen or 3 cups (90 grams) fresh. This vegetable also offers folate, magnesium, and vitamins A and K.
Watermelon is a large, delicious fruit with high water content.
Just 2 wedges (about 1/8 of a melon, or 572 grams) provides just under 14% of the DV for potassium
The same serving also contains 44 grams of carbs, 3.5 grams of protein, 0.8 grams of fat, and 2.2 grams of fiber. What’s more, this lush, red melon is a great source of magnesium and vitamins A and C
Watermelon is a tasty summertime fruit that provides about 14% of the DV for potassium in just 2 wedges. It also offers several other vitamins and minerals.
Coconut water is a very hydrating beverage.
Given that it includes essential electrolytes that aid in drawing water into your cells, it is a fantastic natural substitute for sports drinks. Additionally, its natural sugars assist refill depleted glycogen levels after exercise by supplying energy.
1 cup (240 mL) of coconut water has 13% of your daily value (DV) for potassium. Additionally, it contains a lot of magnesium, sodium, and manganese.
After a sweaty workout, coconut water is particularly cooling when served cooled with ice. Just be sure to stay away from kinds that have sugar added.
Coconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the DV in just 1 cup (240 mL). It’s also a good source of magnesium, sodium, and manganese.
Beans are a nutritious source of complex carbs and plant-based protein.
Just 1 cup (179 grams) of white beans has twice as much potassium as a banana, clocking in at a whopping 21% of the DV. The same serving of black beans provides 13% of the DV
While black beans contain phytates — an antinutrient that may reduce your body’s mineral absorption — you can soak dried beans overnight to help reduce their phytate content, as this compound will leach into the water
Both white and black beans are incredibly versatile and easy to add to salads, burritos, and stews.
Beans are a terrific source of potassium. While white beans pack more potassium than black beans, both are delicious ways to add more of this mineral to your diet.
Aside from beans, the legume family includes lentils, chickpeas, soybeans, and peanuts — all of which are high in potassium.
For instance, a 1-cup (198-gram) serving of lentils packs 15% of the DV for the mineral, while the same serving of chickpeas, soybeans, and peanuts provide 10%, 19%, and 23% of the DV, respectively
Certain legumes, such as lentils and chickpeas, contain phytates. Therefore, remember to soak them overnight to reduce their phytate content. You can also try sprouting them
Legumes such as lentils, chickpeas, soybeans, and peanuts are rich in potassium. Soaking or sprouting them before eating them may improve mineral absorption.
8. Tomato paste
Tomato paste is made from cooked tomatoes that have been peeled and seeded.
Just 3 tablespoons (50 grams) contain more than 10% of the DV. Tomato paste is also a good source of vitamin C and lycopene, a potent antioxidant with cancer-fighting properties
This concentrated condiment adds flavor to all tomato-based sauces and dishes, but watch out for products that have added sugars, additives, or preservatives. You may want to pick the product with the fewest ingredients.
Tomato paste not only enriches the taste of your food but also provides ample amounts of potassium. Just 3 tablespoons (50 grams) pack around 10% of the DV.
10 Foods That Are High in Potassium
The majority of Americans do not consume enough of this important mineral. The following whole foods high in potassium can assist.
A vital electrolyte, potassium helps balance sodium and regulate fluid balance in your body.
Most people don’t think much about potassium, a mineral you probably last heard of when memorizing the periodic table in chemistry class, outside of chemists, athletes, and anyone with high blood pressure (where its abbreviation is the letter K). However, potassium is essential for good health since it, among other things, keeps your nervous system healthy and helps control your body’s fluid levels, according to MedlinePlus.
It is crucial for cardiovascular health as well. As a New York Times bestselling author and nutrition specialist in Brooklyn, New York, Frances Largeman-Roth, RDN, states, “Potassium is vital for maintaining normal blood pressure and keeping your heart pumping regularly.” According to the Centers for Disease Control and Prevention, studies demonstrate that potassium lowers blood pressure in patients with hypertension and may lessen the risk of stroke (CDC).
It belongs to the class of minerals known as electrolytes, which also includes magnesium, calcium, and sodium. According to MedlinePlus, electrolytes are frequently mentioned in relation to sports drinks since they help maintain fluid balance and we tend to lose them when we perspire. According to the CDC, potassium and sodium are the primary electrolytes involved in controlling fluid balance, and maintaining this balance can be essential for lowering the risk of hypertension, heart disease, and stroke. However, the majority of Americans eat too much salt and not enough potassium. The recommended daily intake of potassium was actually increased in the most current Dietary Guidelines for Americans to 4,700 milligrams (mg) per day.
Therefore, focusing on including foods high in potassium in our meals is wise for overall health, according to Largeman-Roth. According to MedlinePlus, hypokalemia, or low potassium levels, can cause weariness, muscle weakness or cramping, and cardiovascular problems such an irregular heart rhythm.
A condition known as hyperkalemia can result from consuming too much potassium. According to the National Kidney Foundation, if you have kidney issues, you should be extra wary of this. The kidneys help your body maintain a healthy level of potassium, but if they’re not working properly, too much potassium may enter your bloodstream and cause numbness or weakness as well as arrhythmia and a possible heart attack. According to research, a number of medications, including ACE inhibitors, NSAIDs, and some diuretics, can also cause potassium levels to become too high.
Because there are so many different kinds of squash, you can always find one that is in season. This winter variety’s round, green-skinned, orange-fleshed fruit is a powerhouse of fiber, other vitamins, and minerals, including potassium. According to the USDA, one cup of cooked acorn squash has 896 mg.
Roasting enhances the flavor, which is slightly sweet. Slice it into rings, scoop out the seeds, then roast it with with salt, pepper, and brown sugar, advises Largeman-Roth. “It becomes so soft and sweet. Children will adore it, and they can consume it similarly to a slice of watermelon! The addition of some olive oil, which boosts the absorption of fat-soluble beta carotene, is another option that Largeman-Roth is not against. According to a review published in April 2017 in the American Journal of Cancer Research, this substance is a plant pigment with antioxidant qualities that is present in other orange-hued vegetables including carrots and pumpkins.
According to USDA data, one medium tomato offers 292 mg of potassium. However, more concentrated tomato products like tomato paste (162 mg per tablespoon) and tomato sauce provide significantly more potassium per serving (728 mg per cup). The National Institutes of Health recommend 925 mg of potassium for every half cup of sun-dried tomatoes, which is 35% of the necessary for adult women. They also have the following advantages: With more than 6 grams of fiber per cup, sun-dried tomatoes are also rich in protein, vitamin C, and other nutrients. They make a delightful complement to salads, sandwiches, and pizza and are available either plain or packed in heart-healthy olive oil. They can also be minced and used to recipes or pesto.
As a rich source of fiber and plant-based protein, beans make a balanced addition to any diet. According to USDA statistics, this kidney-shaped cultivar contains 713 mg of potassium per cup. You can purchase them dry or canned, but if canned, make sure to drain and rinse them first before using them. An experiment conducted in the Cook’s Illustrated test kitchen shown that doing so can reduce the sodium content by approximately 100 mg per half-cup serving, or up to 26 percent. With 489 mg per half-cup, black beans are another excellent option, according to the USDA.
Largeman-Roth advises adding kidney beans to your salads or mashing them up with salt and pepper to use as a burrito filling. Kidney and other kinds of beans are fantastic in soup and chili.
When it comes to fruits high in potassium, bananas frequently receive all the attention. However, a single little kiwifruit, with 215 milligrams of potassium, has almost as much potassium as a whole banana.
Oranges, especially their juice (an 8-oz glass contains roughly 500 mg of potassium, according to the USDA), and cantaloupe should also be on your shopping list. According to USDA data, just 1 cup of this orange melon has 427 mg more potassium than a medium banana. Cantaloupe is extremely hydrating due to its high water content, and its orange hue denotes the presence of beta carotene, a plant pigment with antioxidant effects. a fruit salad, please.
Get on the avocado toast train. This creamy, green-fleshed fruit isn’t just high in fiber and heart-healthy fats, it’s also loaded with 690 mg of potassium, per the USDA. That makes it twice as good for your heart. Incorporating healthier monounsaturated fats into your diet via avocados may benefit your heart by raising “good” high-density lipoprotein (HDL) cholesterol levels, according to a review published April 2018 in The American Journal of Clinical Nutrition. High levels of HDL cholesterol can lower your risk for heart disease and stroke, notes the CDC.
Avocado is so versatile, you can incorporate it into any meal of the day. In addition to mashing it for toast and guac, you can add slices to tacos, sandwiches (use it in place of butter or mayo, suggests Roach), burgers, and even smoothies. Largeman-Roth recommends using one of her favorite avocado recipes from her cookbook, Eating in Color. “Blend ½ avocado with ½ banana, ¼ cup low-fat vanilla yogurt, ¼ cup ice, 1 cup coconut water, 1 teaspoon of agave nectar, and ¼ teaspoon ground cinnamon,” she says. (Vegans can substitute silken tofu for yogurt.)
There are many good reasons to increase your intake of this lean protein, and the following is another: Potassium is abundant in a wide variety of species. There are some fish that are better suppliers than others, including wild salmon, some tuna kinds, halibut, trout, flounder, and Pacific cod. According to the USDA, a 3-oz piece of wild Atlantic salmon has about 400 mg of potassium. According to the Academy of Nutrition and Dietetics, salmon and other fatty fish are abundant in omega-3 fatty acids, a form of polyunsaturated fat that may lower cholesterol and reduce inflammation in the body. The U.S. Food and Drug Administration (FDA) recommends consuming 8 ounces of fish at least once a week, primarily mercury-free types. If you don’t like shellfish, chicken, turkey, and red meat (even lean beef) all have enough of potassium.
In terms of nutrition, potatoes have a negative reputation, however that is mostly due to the preparation method (fried in oil as french fries or chips, or smothered in cheese, sour cream, and butter). But the typical potato is a nutritious powerhouse, particularly in terms of potassium. According to the USDA, a medium russet potato contains about 900 mg of the vitamin, and other types (red, yellow, and even sweet potatoes) have 400 mg and higher concentrations. These well-known carbohydrates are also a wonderful source of iron, vitamin C, and fiber (keep the skin on for the most of this satiating ingredient).
Try roasting potatoes with olive oil and herbs, boiling and mashing potatoes with some flavorful chicken stock, or baking potatoes with salsa on top as an alternative to butter. They make excellent soup thickeners thanks to their starch.
While dairy products are another excellent way to acquire more potassium in your diet, fruits and vegetables are among the greatest. Compared to nonfat milk, which has more than 400 mg, a cup of whole milk provides more than 350 mg of potassium. (Generally speaking, milk with less fat has more potassium.) As a result, you should include this protein-rich yogurt, which has a staggering 25 g of protein per cup, as part of your balanced breakfast or snack. Meanwhile, 1 cup of nonfat plain Greek yogurt has roughly 350 mg. Yogurt can be used in a variety of ways in cooking, including as a marinade, a dip, or a substitute for sour cream.
Dark Leafy Greens
Dark leafy greens like spinach, which when cooked has an incredible 1,180 mg per cup, are some of the finest sources of potassium, according to USDA data. With almost 1,000 mg per cooked cup, Swiss chard comes in second, and even cooked bok choy has about 445 mg per cup. Even when eaten fresh, all of these foods contain some potassium, although cooked meals have more. Additionally, a 2017 study in Preventative Nutrition and Food Science discovered that boiling and frying leafy greens can boost their antioxidant qualities. This provides a compelling argument for consuming leafy greens in dishes other than salad. Serve them over spaghetti or with eggs after sautéing or adding them to stir fry. They can also be included in soups.
The greatest options are fresh fruits and vegetables, but dried fruit is also an excellent option for a potassium-rich snack when fresh options aren’t available. Fruit that has been dried concentrates every nutrient, including potassium. However, it also concentrates the sugar, so if you’re controlling how much sweet food you consume, make sure to read labels and steer clear of any variations that have additional sugars. You get roughly 750 milligrams from half a cup of dried apricots. Other healthy options are raisins and dried plums. They make a terrific snack, especially when combined with nuts in trail mix, but you can also use them to add sweetness to puddings, oats, and salads.