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 (high 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.

The current daily value (%DV) for potassium is 3,500 milligrams (mg). High potassium foods include dried apricots, white beans, avocados, potatoes, acorn squash, spinach, low fat yogurt, salmon, white button mushrooms, and bananas. Below is a list of high potassium foods ranked by common serving sizes, for more see the lists of high potassium foods by nutrient density, potassium rich foods, fruits high in potassium, and vegetables high in potassium.

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List of High Potassium Foods

Dried apricots#1.Dried Apricots
1 cup (119g)200 calories (63g)100g
2202mg (63% DV)1156mg (33% DV)1850mg (53% DV)
Other Dried Fruits High in Potassium (%DV per cup): Dried Peaches (45% DV), Dried Bananas (43%), Prunes (40%), Zante Currants (37%), Raisins (35%), Dried Persimmons (34%), Dried Figs (29%), Dates (28%), Dried Pears (27%), Dried Apples (11%).
Dried fruit is high in sugar and should be eaten in moderate amounts.
For a list of fresh fruit high in potassium see the article on high potassium fruits.
Click to see complete nutrition facts.
White beans#2. White Beans
1 cup (179g)200 calories (144g)100g
1004mg (29% DV)807mg (23% DV)561mg (16% DV)
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Lima (27%), Soy (25%), Pink beans (25%), Pinto (21%), Black turtle beans (23%), Lentils (21%), Split peas (20%), Kidney beans (20%), Great Northern (20%), Navy beans (20%), Cranberry (Roman) (20%), Pigeon Peas (18%), Cowpeas (18%), Black Beans (17%), Mung beans (15%), Chickpeas (14%), and Broad beans (Fava) (13%).
Click to see complete nutrition facts.
Half an avocado#3. Avocados
1 medium (201g)200 calories (125g)100g
975mg (28% DV)606mg (17% DV)485mg (14% DV)
An average avocado provides 322 calories, half a cup purred contains 184 calories.
Click to see complete nutrition facts.
A baked potato#4. Potatoes
1 medium (173g)200 calories (215g)100g
926mg (26% DV)1151mg (33% DV)535mg (15% 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.
An acorn squash#5. Acorn Squash
1 cup cubes (205g)200 calories (357g)100g
896mg (26% DV)1561mg (45% DV)437mg (12% DV)
Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Zucchini (18% DV), Butternut (17% DV), and the average winter squash with 14% DV per cup.
For more, see the list of high potassium vegetables.
Click to see complete nutrition facts.
Spinach leaves#6. Spinach (Cooked)
1 cup (180g)200 calories (870g)100g
839mg (24% DV)4052mg (116% DV)466mg (13% DV)
Other Greens High in Potassium (%DV per cup cooked): Beet Greens (37%), Swiss Chard (27%), Kale (8%), and Collards (6%).
For more, see the list of high potassium vegetables.
Click to see complete nutrition facts.
A bowl of yogurt#7. Low Fat Yogurt
1 cup (245g)200 calories (357g)100g
625mg (18% DV)911mg (26% DV)255mg (7% DV)
Other Dairy High in Potassium (%DV per cup):Chocolate Yogurt (24%), Fat-Free Cream Cheese (22%), Low-Fat Milk (13%), Low-Fat Buttermilk (13%), and Whole-Fat Yogurt (11%), . Click to see complete nutrition facts.
A fillet of fish#8. Salmon
3oz fillet (85g)200 calories (110g)100g
534mg (15% DV)690mg (20% DV)628mg (18% DV)
Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15%), Spot (15%), Octopus (15%), Clams(15%), King Mackerel (14%), Spanish Mackerel (13%), Lingcod (14%), Halibut (13%), Herring (13%), Snapper (13%), MahiMahi (13%), Yellowfin Tuna (13%), Skipjack Tuna (13%), Monkfish (12%), Pout (12%), Tilefish(12%),Cush (12%), Swordfish (12%), Pike (12%), Grouper (12%), Shad (12%), Anchovies (12%), Rockfish (11%), Trout (11%), Bass (11%), Pollock (11%), and Sablefish (11%). Click to see complete nutrition facts.
Button mushrooms#9. White Button Mushrooms
1 cup (108g)200 calories (769g)100g
555mg (16% DV)2542mg (73% DV)356mg (10% DV)
Other mushrooms high in potassium (%DV per cup sliced): Portabella (15%), Brown or Crimini (9%), Shiitake (9%), Enoki (7%), Maitake (4%). Click to see complete nutrition facts.
A bunch of bananas#10. Bananas
1 medium (118g)200 calories (225g)100g
422mg (12% DV)804mg (23% DV)358mg (10% DV)
Other fruits high in potassium (%DV per cup): Durian (30%), Plantains (27%), Mamey Sapote (23%), Jackfruit (21%), Guavas (20%), Kiwifruit (16%), Cantaloupe (14%), and Apricots (11%). For more see the list of high potassium fruits.
Click to see complete nutrition facts.
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Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. The current daily value (%DV) for potassium is 3,500 milligrams (mg). High potassium foods include dried apricots, white beans, avocados, potatoes, acorn squash, spinach, low-fat yogurt, salmon, white button mushrooms, and bananas.



Who is at Risk for Potassium Deficiency?

Health Benefits of Potassium

Potassium is an essential nutrients, here are some of its health benefits:

How much potassium do you need each day?

The percent daily value for potassium is 3500mg per day. The recommended daily intake for adults is 4700mg per day.

Here are the breakouts of the RDIs by age group:

The RDI is different from the DV since the DV is meant to be for the general public and used as a guide to compare foods. Thus the DV is meant to fit all age groups in general, while the RDI is more specific and thus, higher than the DV for adults.

I need to limit my potassium intake, what foods are low in potassium?

Foods low in potassium include most refined fats and oils, grains like cornmeal, white rice, and white pasta, some cheeses like soft goat cheese, and blueberries, leeks, and napa cabbage. Boiling vegetables in water and discarding the water they are cooked in can help reduce their potassium and electrolyte content. For more, see the article on low potassium foods, and low potassium vegetables.

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Click each heading below for more information from HealthAliciousNess.com

#1. Rice Bran 1752mg (50% DV) in 1 cup (118g) 940mg (27% DV) in 200 calories (63g) Complete nutrition facts.
#2. Soybeans (Dry Roasted) 1269mg (36% DV) in 1 cup (93g) 608mg (17% DV) in 200 calories (45g) Complete nutrition facts.
#3. Molasses 293mg (8% DV) in 1 tblsp (20g) 1010mg (29% DV) in 200 calories (69g) Complete nutrition facts.
#4. Paprika 155mg (4% DV) in 1tblsp (7g) 1617mg (46% DV) in 200 calories (71g) Complete nutrition facts.
#5. Cocoa Powder 135mg (4% DV) in 1 tblsp (5g) 2281mg (65% DV) in 200 calories (91g) Complete nutrition facts.
#6. Yeast Extract Spread 126mg (4% DV) in 1 tsp (6g) 2270mg (65% DV) in 200 calories (108g) Complete nutrition facts.
#7. Seaweed (Spirulina) 95mg (3% DV) in 1 tblsp (7g) 940mg (27% DV) in 200 calories (69g) Complete nutrition facts.
#8. Dried Herbs (Chervil) 90mg (3% DV) in 1 tblsp (2g) 4000mg (114% DV) in 200 calories (84g) Complete nutrition facts.
#9. Sun-Dried Tomatoes 69mg (2% DV) in 1 piece (2g) 2657mg (76% DV) in 200 calories (78g) Complete nutrition facts.
#10. Whey Powder 66mg (2% DV) in 1tblsp (3g) 1350mg (39% DV) in 200 calories (59g) Complete nutrition facts.

#1. Dried Figs 1013mg (29% DV) in Per cup (149g) 546mg (16% DV) in 200 calories (80g) Complete nutrition facts.
#2. Chestnuts 847mg (24% DV) in 1 cup (143g) 483mg (14% DV) in 200 calories (82g) Complete nutrition facts.
#3. Coconut Water 600mg (17% DV) in 1 cup (240g) 2632mg (75% DV) in 200 calories (1053g) Complete nutrition facts.
#4. Whelk 590mg (17% DV) in 3 oz serving (85g) 505mg (14% DV) in 200 calories (73g) Complete nutrition facts.
#5. Clams 534mg (15% DV) in 3 oz serving (85g) 849mg (24% DV) in 200 calories (135g) Complete nutrition facts.
#6. Orange Juice 496mg (14% DV) in 1 cup (248g) 889mg (25% DV) in 200 calories (444g) Complete nutrition facts.
#7. Brussels Sprouts 342mg (10% DV) in 1oz (handful) (88g) 1809mg (52% DV) in 200 calories (465g) Complete nutrition facts.
#8. Pistachios 285mg (8% DV) in 1oz (handful) (28g) 352mg (10% DV) in 200 calories (35g) Complete nutrition facts.
#9. Palm Hearts 258mg (7% DV) in 1 cup (146g) 1264mg (36% DV) in 200 calories (714g) Complete nutrition facts.
#10. Sunflower Seeds 241mg (7% DV) in 1oz (handful) (28g) 292mg (8% DV) in 200 calories (34g) Complete nutrition facts.
#11. Pumpkin and Squash Seeds 224mg (6% DV) in 1oz (handful) (28g) 275mg (8% DV) in 200 calories (35g) Complete nutrition facts.
#12. Almonds 208mg (6% DV) in 1oz (handful) (28g) 253mg (7% DV) in 200 calories (35g) Complete nutrition facts.
#13. Watermelon Seeds 184mg (5% DV) in 1oz (handful) (28g) 233mg (7% DV) in 200 calories (36g) Complete nutrition facts.
#14. Dates 167mg (5% DV) in Per date (24g) 503mg (14% DV) in 200 calories (72g) Complete nutrition facts.
#15. Cashews 160mg (5% DV) in 1oz (handful) (28g) 197mg (6% DV) in 200 calories (35g) Complete nutrition facts.
#16. Walnuts 125mg (4% DV) in 1oz (handful) (28g) 135mg (4% DV) in 200 calories (31g) Complete nutrition facts.

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