Top 10 Foods Highest in Potassium |
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Top 10 Foods Highest in Potassium
Top 10 Foods Highest in Potassium
Written by Daisy Whitbread BSc (Hons) MSc DipION
Powered by USDA Nutrition Data.
Last Updated: February 29th, 2024
Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It also plays a critical role in the transmission of electrical impulses in the heart. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). (2) Unless you are on dialysis or have a special condition, an overdose of potassium from natural sources is nearly impossible. Signs of high potassium blood levels include weakness, paralysis, and heart palpitations. (2) High potassium foods include leafy green vegetables, fish, white beans, avocados, potatoes, acorn squash, milk, mushrooms, bananas, and cooked tomatoes. The current daily value (DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA. (1) 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, more potassium rich foods, fruits high in potassium, and vegetables high in potassium. You can also sort high potassium foods by 100 gram and 200 calorie serving sizes using the nutrient ranking tool. Looking to consume less potassium? See our list of low potassium foods. Table of Contents IntroductionPotassium Foods List PrintablePotassium per 100g (Nutrient Density)Other Potassium Rich FoodsPotassium Daily TargetsDeficiency RisksHealth BenefitsLow Potassium FoodsAbout the Daily Value (%DV) TargetAbout the Data Lists By Food GroupRelatedReferences FeedbackList of High Potassium Foods 1 Beet GreensPotassium per Cup CookedPotassiumper 100gPotassiumper 200 Calories1309mg(28% DV)909mg(19% DV)6733mg(143% DV)Nutrition Facts for Cooked Beet Greens. (Source)More Greens High in Potassium20% DV in 1 cup of cooked Swiss chard18% DV in 1 cup of cooked spinach8% DV in 1 cup of cooked kaleSee the list of high potassium vegetables.  2 SalmonPotassiumper 6oz FilletPotassiumper 100gPotassiumper 200 Calories1068mg(23% DV)628mg(13% DV)690mg(15% DV)Nutrition Facts for Wild Atlantic Salmon (Cooked). (Source)More Fish High in Potassium19% DV in a 6oz snapper fillet18% DV in a 6oz mahi-mahi fillet14% DV in a 6oz tilapia filletSee all fish high in potassium.  3 Large White BeansPotassiumper CupPotassiumper 100gPotassiumper 200 Calories1004mg(21% DV)561mg(12% DV)807mg(17% DV)Nutrition Facts for Cooked Large White Beans. (Source)More Beans High in Potassium20% DV in 1 cup of lima beans16% DV in 1 cup of navy beans16% DV in 1 cup of lentilsSee all beans high in potassium.  4 AvocadosPotassiumper AvocadoPotassiumper 100gPotassiumper 200 Calories975mg(21% DV)485mg(10% DV)606mg(13% DV)Nutrition Facts for Avocados. (Source)See the list of fruits high in potassium.  5 PotatoesPotassiumin a Medium PotatoPotassiumper 100gPotassiumper 200 Calories926mg(20% DV)535mg(11% DV)1151mg(24% DV)Nutrition Facts for Baked Potatoes (With Skin). (Source)Note: Sweet potatoes are actually better for regulating blood sugar levels and are higher in nutrients than white potatoes. An average baked sweet potato with skin (180g) provides 18%DV of potassium.  6 Acorn SquashPotassiumper Cup CookedPotassiumper 100gPotassiumper 200 Calories896mg(19% DV)437mg(9% DV)1561mg(33% DV)Nutrition Facts for Baked Acorn Squash. (Source)More Squash High in Potassium16% DV in 1 cup of Hubbard squash12% DV in 1 cup of butternut squash10% DV in 1 cup of zucchiniSee the list of high potassium vegetables.  7 MilkPotassiumper 16oz GlassPotassiumper 100gPotassiumper 200 Calories732mg(16% DV)150mg(3% DV)714mg(15% DV)Nutrition Facts for Low-Fat Milk 1%. (Source)More Dairy High in Potassium12% DV in 1 cup of low-fat yogurt9% DV in 1oz of gjetost cheese8% DV in 1 cup of low fat buttermilkSee all dairy high in potassium.  8 White Button MushroomsPotassiumper Cup CookedPotassiumper 100gPotassiumper 200 Calories555mg(12% DV)356mg(8% DV)2543mg(54% DV)Nutrition Facts for Cooked White Button Mushrooms. (Source)More Mushrooms High in Potassium8% DV in 1 cup of crimini mushrooms8% DV in 1 cup of oyster mushrooms7% DV in 1 cup of portabellasSee the list of high potassium vegetables.  9 BananasPotassiumper Cup SlicedPotassiumper 100gPotassiumper 200 Calories537mg(11% DV)358mg(8% DV)804mg(17% DV)Nutrition Facts for Bananas. (Source)More Fruits High in Potassium15% DV in 1 cup of guavas12% DV in 1 cup of kiwifruit10% DV in 1 cup of cantaloupe melonSee the list of fruits high in potassium.  10 TomatoPotassiumper Cup CookedPotassiumper 100gPotassiumper 200 Calories523mg(11% DV)218mg(5% DV)2422mg(52% DV)Nutrition Facts for Cooked Tomatoes. (Source)8% DV in 1 cup of cherry tomatoes6% DV in an average tomatoSee All 200 Foods High in Potassium
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High Potassium Foods by Nutrient Density (Potassium per 100 Grams)FoodServingPotassium1 Dried Herbs (Chervil)View (Source)100 grams101% DV(4740mg)2 Sun-Dried TomatoesView (Source)100 grams73% DV(3427mg)3 Cocoa PowderView (Source)100 grams53% DV(2509mg)4 Whey PowderView (Source)100 grams49% DV(2289mg)5 PaprikaView (Source)100 grams49% DV(2280mg)6 Yeast Extract SpreadView (Source)100 grams45% DV(2100mg)7 BranView (Source)100 grams32% DV(1485mg)8 MolassesView (Source)100 grams31% DV(1464mg)9 Soybeans (Dry-Roasted)View (Source)100 grams29% DV(1364mg)10 Seaweed (Spirulina)View (Source)100 grams29% DV(1363mg)Other Potassium Rich FoodsFoodServingPotassium1 Dried FigsView (Source)1 cup22% DV(1013mg)2 Coconut WaterView (Source)per cup13% DV(600mg)3 WhelkView (Source)3oz serving13% DV(590mg)4 ClamsView (Source)per 3oz serving11% DV(534mg)5 Orange JuiceView (Source)1 cup11% DV(496mg)6 Brussels SproutsView (Source)1 cup7% DV(342mg)7 Pistachios (Dry Roasted)View (Source)per 1 oz handful6% DV(286mg)8 Palm HeartsView (Source)1 cup5% DV(258mg)9 Sunflower SeedsView (Source)per 1oz Handful5% DV(241mg)10 Seeds (Squash and Pumpkin Seeds)View (Source)per 1oz handful5% DV(224mg)11 AlmondsView (Source)per 1oz Handful4% DV(208mg)12 Dried Watermelon SeedsView (Source)per 1oz handful4% DV(184mg)13 ChestnutsView (Source)per oz (~3 chestnuts)4% DV(168mg)14 DatesView (Source)per date4% DV(167mg)15 Cashews (Dry Roasted)View (Source)per 1 oz handful3% DV(160mg)16 WalnutsView (Source)per oz3% DV(125mg)How much potassium do you need each day?The percent daily value (%DV) and the recommended daily intake (RDI) for adults is 4700mg per day. (2) Here are the breakdowns of the RDIs by age group: Age 14+: 4700mg9-13 years old: 4500mg4-8 years old: 3800mg1-3 years old: 3000mgWho is at Risk for Potassium Deficiency?Alcoholics (3)People with a magnesium deficiency - Low magnesium levels increase potassium excretion and further increase the risk of muscle cramps and cardiac arrhythmias. (2)People taking Diuretics - Diuretics like thiazide, which are used to regulate high blood pressure, can increase the amount of potassium excreted in urine. Certain potassium sparing diuretics have the opposite effect and can cause the body to retain too much potassium. If you are taking diuretics talk to your health care provider for more information. (2)Health Benefits of PotassiumAlleviation of High Blood Pressure (Hypertension) and Reduced Risk of Stroke - A diet low in potassium and high in sodium can result in high blood pressure over time. High blood pressure causes damage to the arteries and veins, which can lead to strokes and heart disease. Eating foods high in potassium while limiting foods high in sodium can help reduce blood pressure over time. (2,3)Reduced Risk of Kidney Stones - Adequate potassium levels are necessary for calcium reabsorption from the kidneys. Diets low in potassium lead to higher levels of calcium in the kidney which increase the risk of kidney stones. (2,3)Osteoporosis Protection - Several studies have found a relationship between increased bone density and increased intake of dietary potassium. These studies were true even for post-menopausal women and older men. (2,3)Reduced Risk of Type II Diabetes - Potassium is necessary for insulin secretion, and numerous studies have found a correlation between low potassium levels and higher levels of fasting blood glucose and insulin resistance. (2,3)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, 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. About the DataData for the curated food lists comes from the USDA Food Data Central Repository. You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing. Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away. About Nutrient TargetsSetting targets can provide a guide to healthy eating. Some of the most popular targets include: Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA. Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health. Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization. Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.See the Guide to Recommended Daily Intakes for more information. Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner. From the Nutrient Ranking ToolUse the ranking tool links below to select foods and create your own food list to share or print. Foods High in PotassiumFoods Low in PotassiumVegetables High in PotassiumFruits High in PotassiumVegetarian Foods High in PotassiumNuts High in PotassiumGrains High in PotassiumBeans High in PotassiumDairy High in PotassiumBreakfast Cereals High in PotassiumFast Foods High in Potassium View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.RelatedFruits High in PotassiumVegetables High in PotassiumNuts and Seeds High in PotassiumLow Potassium FoodsHigh Sodium FoodsHigh Magnesium FoodsFoods High in Potassium and MagnesiumFoods Low in Potassium, Phosphorus, Sodium, Magnesium, and Protein Data Sources and ReferencesFDA Daily ValuesOffice of Dietary Supplements Fact Sheet on PotassiumPauling Institute on PotassiumU.S. Agricultural Research Service Food Data CentralMyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.Try the recipe nutrition calculator, or daily meal planner. 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