Top 10 Foods Highest in Potassium

Top 10 Foods Highest in Potassium

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. High potassium foods from natural food sources like beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas, are considered safe and healthy. The current daily value for potassium is 3.5 grams. Below is a list of high potassium foods ranked by common serving sizes, for more please see the lists of high potassium foods by nutrient density, potassium rich foods, fruits high in potassium, and vegetables high in potassium.

#1: White Beans
Potassium in 100g1 cup cooked (179g)
561mg (16% DV)1004mg (29% DV)
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked. Click to see complete nutrition facts.


#2: Dark Leafy Greens (Spinach)
Potassium in 100g1 Cup (30g)1 Cup Cooked (180g)
558mg (16% DV)167mg (5% DV)839mg (24% DV)
Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).
Click to see complete nutrition facts.


#3: Baked Potatoes (With Skin)
Potassium in 100gAverage Potato (173g)
535mg (15% DV)926mg (26% DV)
Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)


#4: Dried Apricots
Potassium in 100g1/2 cup (65g)
1162mg (33% DV)755mg (22% DV)
Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar. Click to see complete nutrition facts.


#5: Baked Acorn Squash
Potassium in 100g1 cup cubed (205g)
437mg (12% DV)899mg (26% DV)
Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV). Click to see complete nutrition facts.


#6: Yogurt (Plain, Skim/Non-Fat)
Potassium in 100g1 cup (245g)
255mg (7% DV)625mg (18% DV)
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV). Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)


#7: Fish (Salmon)
Potassium in 100g1 3oz fillet (85g)
628mg (18% DV)534mg (15% DV)
Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV. Click to see complete nutrition facts.


#8: Avocados
Potassium in 100gAverage Avocado (201g)1/2 Cup Pureed (115g)
485mg (14% DV)975mg (28% DV)558mg (16% DV)
An average avocado provides 322 calories, half a cup purred contains 184 calories. Click to see complete nutrition facts.


#9: Mushrooms (White)
Potassium in 100g1 cup sliced (108g)
396mg (11% DV)428mg (12% DV)
1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV). Click to see complete nutrition facts.


#10: Bananas
Potassium in 100gAverage Banana (118g)1 Cup Mashed (225g)
358mg (10% DV)422mg (12% DV)806mg (23% DV)
An average banana provides 105 calories, 1 cup mashed contains 200 calories. Click to see complete nutrition facts.





Advertisement (Bad ad? How to mute ads)



Click each heading for more info...

The Top 10 High Potassium Foods by Nutrient Density (Potassium per Gram)
     (Click to expand)

Other Potassium Rich Foods
     (Click to expand)

▼ Health Benefits of Potassium
     (Click to expand)

▼ People at Risk of a Potassium Deficiency
     (Click to expand)

▼ Recipes High in Potassium
     (Click to expand)

▼ Comments
     (Click to expand)

▼ References
     (Click to expand)