What are potassium-rich foods?

In this article:

• What is potassium?
• How much potassium should people have each day? 
• Potassium-rich foods
• Potassium-rich meal ideas

In this article

• What is potassium?
• How much potassium should people have each day? 
• Potassium-rich foods
• Potassium-rich meal ideas

Have you ever woken up in the middle of the night with an awful leg cramp or felt faint after a light workout? These may be signs that your body is missing an important mineral: potassium. The good news for those with low potassium levels is that you can find it in many of the foods at your local grocery store. Potassium-rich foods include bananas, dried fruit, leafy greens, chicken, salmon, almonds, and lentils.

What is potassium?

“Potassium is one of seven essential macrominerals humans need to support multiple body processes,” said Amy Lee, MD, and chief medical officer at Lindora Clinic in Southern California.

According to Dr. Lee, the roles of potassium in the body include:

• Regulating fluid balance
• Maintaining healthy nerve function 
• Regulating the contraction of muscles
• Regulating heart contractions for normal blood pressure

“Potassium is really important for bone health since it helps reduce the amount of calcium lost through the urine,” added Megan Hilbert, a registered dietitian specializing in gut health nutrition at Top Nutrition Coaching. 

How much potassium should people have each day? 

According to the dietary guidelines from the American Heart Association, the recommended daily intake is around 3,400 milligrams (mg) of potassium for men and around 2,600 mg of potassium for women. This amount of potassium is only suggested for healthy people ages 19 to 50. For example, those with kidney disease can have too much potassium in their blood and should be more careful with their potassium intake.

Always speak with your healthcare provider before changing your diet to ensure it will not negatively affect any medical conditions you may have, such as heart disease, kidney problems, or hypertension.

Potassium-rich foods

Potassium-rich foods are found in every diet, from vegetarian to Keto. The guide below outlines which foods are rich in potassium. Broken down by fruits, vegetables, meats, nuts, and legumes, you can pick and choose your favorite foods so you can easily get enough potassium.

You can also find information about how many milligrams of potassium are in packaged foods by reading their dietary guidelines on food labels. All of the potassium levels below were found in the U.S. Department of Agriculture’s (USDA’s) FoodData Central database.

Fruits high in potassium

• Avocados: One avocado has 250 mg of potassium, according to California Avocados. They’re also a healthy fat full of vitamins and minerals. 
• Bananas: One medium banana has about 326 mg of potassium.
• Cantaloupe: A 100 g serving of cantaloupe has 267 mg of potassium.
• Dried fruits: Dried fruits are good sources of potassium because they have more concentrated sources of potassium, including 1,160 mg of potassium in 100 g of dried apricots, 825 mg of potassium in 100 g of raisins, and 732 mg of potassium in 100 g of prunes.
• Guava: Every 100 g of Guava contains 417 mg of potassium.
• Kiwi: One kiwi has about 148 mg of potassium.
• Oranges and orange juice: As well as being a good source of vitamin C, a small orange has around 238 mg of potassium.

Vegetables high in potassium

• Acorn squash: A 100 g serving of raw acorn squash has 347 mg of potassium.
• Beet greens and other leafy greens: Every 100 g of raw beet greens contains 762 mg of potassium. Spinach has 558 mg per 100 g serving, and chopped kale has 300 mg per cup.
• Carrot: 100mg of raw carrots has 320 mg of potassium.
• Potatoes: A raw potato with its skin on has 413 mg of potassium in every 100 g.
• Sweet potatoes: There are 230 mg of potassium in a 100 g serving of boiled, skinless sweet potatoes.
• Swiss chard: A portion of 100 g of raw Swiss chard has 379 mg of potassium.
• Tomatoes: On average, fresh tomatoes have 237 mg of potassium in every 100 g. Tomato paste, which is more concentrated, has around 162 mg of potassium in one tablespoon.
• White mushrooms: There are 318 mg of potassium in 100 g of raw white mushrooms.

High-potassium meat and seafood

• Chicken: Cooked, skinless chicken has 343 mg in a 100 g serving.
• Salmon: Raw pink salmon has 366 mg in every 100 g portion.

Nuts and legumes with high potassium content

• Almonds: A 100 g serving of almonds has 733 mg of potassium.
• Beans: Most beans are a good source of potassium. For example, navy beans have 288 mg of potassium in a 100 g serving. Alternatively, lima beans have 508 mg per 100 g.
• Cashews: There are 660 mg of potassium in a 100 g serving of cashews.
• Lentils: Raw lentils have 677 mg of potassium in a 100 g portion.

Other potassium-rich foods

• Coconut water: A 100 g glass of coconut water has 250 mg of potassium. 
• Yogurt: Dairy products are a good source of potassium. Plain, non-fat Greek yogurt has 141 mg in a 100 g serving.
• Low-fat milk: Reduced fat, 2% milk has 162 mg of potassium in every 100 g serving.

Potassium-rich meal ideas

Cooking potassium-rich meals is relatively easy once you know what foods to use. We’ve rounded up recipes that are healthy, full of potassium, and dietician-approved.

Potassium-rich breakfast ideas

A breakfast smoothie

“Smoothies are such a great go-to if you’re looking to incorporate more potassium into your diet, because so many fruits and veggies are a great source of potassium,” said Hilber. “A strawberry banana smoothie with some avocado and spinach would be a great choice for a high potassium breakfast or even snack.”

Dr. Lee agreed, “I’d recommend a potassium-packed smoothie with banana, avocado, spinach and honey.” You can also add Greek yogurt and oranges for extra potassium, depending on your preferences. 

Yogurt bowls

Add some bananas, almonds, and dried fruit on top of your yogurt for an extra boost of potassium.

Veggie omelet

Make a morning omelet and throw in your favorite potassium-rich veggies like spinach, tomatoes, and mushrooms.

Potassium-rich lunch ideas

Avocado toast

Put some mashed avocado on top of whole-grain toast and add tomatoes, smoked salmon, and any other toppings you enjoy for a hearty and healthy lunch or brunch.

A hearty salad 

“Salads are also a great choice since they incorporate lots of fresh produce as well,” Hilber suggests. “A spinach-based salad with sweet potato cubes, avocado, dried apricots, and some pomegranate seeds would contain lots of potassium-rich foods. “

A chicken and veggie wrap

Add some grilled chicken, spinach, tomatoes, carrots, and avocado to a wrap with your favorite veggies and dressing for a lunch packed with potassium. 

Potassium-rich dinner ideas

Sheet pan dinner

“Roasted eggplant, zucchini, and quinoa salad is also a filling source of potassium,” Dr. Lee says. “These veggies, plus peppers, can also be quickly roasted on a sheet pan for an easy ratatouille quinoa.”

Lentil curry

“Curry with lots of lentils or beans, fresh vegetables like kale, squash, bell peppers, broccoli, and served with a side of brown rice could be a great choice for a high potassium dinner,” Hilber says.  

Potassium-rich snacks on the go

Enjoy some cut-up fruit from the list above, a handful of nuts, or a cup of yogurt for potassium-rich snacks on the go.