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. Healthy high potassium foods include beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas. 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 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 100g | 1 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.
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#2: Dark Leafy Greens (Spinach)
| Potassium in 100g | 1 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).
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#3: Baked Potatoes (With Skin)
| Potassium in 100g | Average 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.
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#4: Dried Apricots
| Potassium in 100g | 1/2 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.
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#5: Baked Acorn Squash
| Potassium in 100g | 1 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).
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#6: Yogurt (Plain, Skim/Non-Fat)
| Potassium in 100g | 1 cup (245g) |
| 255mg (7% DV) | 625mg (18% DV) |
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV).
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#7: Fish (Salmon)
| Potassium in 100g | 1 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.
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#8: Avocados
| Potassium in 100g | Average 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.
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#9: Mushrooms (White)
| Potassium in 100g | 1 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).
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#10: Bananas
| Potassium in 100g | Average 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.
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Click each heading for more info...
▼ The Top 10 High Potassium Foods by Nutrient Density (Potassium per Gram)
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▼
Other Potassium Rich Foods
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▼ Health Benefits of Potassium
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- Osteoporosis Protection - Several studies have found a relation between increased bone density and increased
intake of dietary potassium. These studies were true even for post menopausal women and older men.2-4
- Reduced Risk of Stroke - Several observational studies have found that those with high potassium levels experience a lower
risk of stroke. The health benefits are likely through reduction of blood pressure combined with a diet high
in fruits and vegetables.5-9
- Alleviation of High Blood Pressure (Hypertension) - Studies show that a diet high in potassium, especially potassium from
fruits and vegetables, lowers blood pressure. This is especially true if the increase in potassium foods is not accompanied
by an increase in
high sodium foods.
10-12
▼ People at Risk of a Potassium Deficiency
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- Alcoholics
- People taking Diuretics - Especially thiazide or furosemide
- Long distance athletes - People who exercise over long distances lose electrolytes via sweat and need to replenish their sodium, potassium, magnesium, and phosphorus levels.
- Dehydration - People who consume excess alcohol, or suffer severe vomiting/diarrhea, or can be otherwise dehydrated need to replenish their sodium, potassium, magnesium, and phosphorus levels.
- Anorexics or bulimics
- People with a magnesium deficiency
- People taking Certain Medications13,14
- Beta-adrenergic agonists - Epinephrine
- Decongestants - Pseudoephedrine, phenylpropanolamine
- Bronchodilators - Albuterol, terbutaline, pirbuterol, isoetharine, fenoterol, ephedrine, isoproterenol, metaproterenol, theophylline
- Tocolytic (labor suppressing) agents - Ritodrine, nylidrin
- Diuretics - Acetazolamide, thiazides, chlorthalidone, indapamide, metolazone, quinethazone, bumetanide, ethacrynic acid, furosemide, torsemide
- Mineralocorticoids - Fludrocortisone
- Substances with mineralocorticoid effects - Licorice, carbenoxolone, gossypol
- High-dose glucocorticoids
- High-dose antibiotics - Penicillin, nafcillin, carbenicillin
- Other - Caffeine, phenolphthalein, sodium polystyrene sulfonate
▼ Recipes High in Potassium
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▼ Comments
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▼ References
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- USDA National Nutrient Database for Standard Reference, Release 25.
- New SA, Bolton-Smith C, Grubb DA, Reid DM. Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women. Am J Clin Nutr. 1997;65(6):1831-1839.
- New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr. 2000;71(1):142-151.
- Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736.
- Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
- Iso H, Stampfer MJ, Manson JE, et al. Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women. Stroke. 1999;30(9):1772-1779.
- Fang J, Madhavan S, Alderman MH. Dietary potassium intake and stroke mortality. Stroke. 2000;31(7):1532-1537.
- Bazzano LA, He J, Ogden LG, et al. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow-up study. Stroke. 2001;32(7):1473-1480.
- Green DM, Ropper AH, Kronmal RA, Psaty BM, Burke GL. Serum potassium level and dietary potassium intake as risk factors for stroke. Neurology. 2002;59(3):314-320.
- Barri YM, Wingo CS. The effects of potassium depletion and supplementation on blood pressure: a clinical review. Am J Med Sci. 1997;314(1):37-40.
- Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593.
- Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
- Gennari FJ. Hypokalemia. N Engl J Med. 1998;339(7):451-458.
- https://lpi.oregonstate.edu/infocenter/minerals/potassium/potassiumrefs.html
