15 Potassium-Rich Foods

Potassium flies under the radar. Most people don’t think much about this unappreciated mineral, if they think about it at all. But it’s an important nutrient (essential, even), and you may not be getting nearly enough of it.

“Potassium is a mineral that plays a significant role in the function of your heart, kidneys, muscles and nerves,” says registered dietitian Anna Taylor, RDN, LD. “A diet that’s high in potassium-rich foods and low in sodium may reduce your risk of high blood pressure and stroke.”

Taylor shares a few top sources of potassium so you can work more of it into your diet. Your health — and taste buds — will thank you!

Foods high in potassium

The U.S. Food and Drug Administration (FDA) recommends 3,400 milligrams (mg) of potassium per day for men and 2,600 mg of potassium per day for women, though these guidelines don’t account for differences like height, weight and overall health.

So, what foods are high in potassium? Try these:

1. Bananas and plantains

Bananas are one of the most well-known high-potassium foods, with one medium banana containing about 451 milligrams of potassium.

“Their close cousins, plantains, have even more of it, coming in at 663 mg per cup,” says Taylor.

2. Leafy greens

Popeye had the right idea. One cup of the following types of cooked leafy greens packs a wallop of potassium:

• Beet greens: 1,309 mg
• Swiss chard: 961 mg
• Spinach: 839 mg
• Kohlrabi: 561 mg
• Broccoli rabe: 550 mg

“It’s easy to add leafy greens to just about any entree, from frittatas and omelets to salads, soups, casseroles and pastas,” says Taylor.

3. Beans

Beans are a great choice for getting your fill of potassium, along with fiber and other nutrients — though the amount varies depending on the type of bean you’re eating:

• Lima beans (1 cup, cooked): 969 mg
• Adzuki (red) beans (1/2 cup, cooked): 612 mg
• White beans (1/2 cup, cooked): 502 mg
• Kidney beans (1/2 cup, cooked): 359 mg
• Navy beans (1/2 cup, cooked): 354 mg
• Great Northern beans (1/2 cup, cooked): 346 mg

“If beans make you gassy, consider switching up the type you eat to find a variety that’s easier on your stomach. For example, black-eyed peas tend to cause less gas production than pinto beans,” suggests Taylor. “You can also soak dry beans overnight, which may help reduce gassiness.”

But the good news? When you eat beans regularly, your body adapts over time. Your gut microbiome will change, making it likely you will tolerate beans better and experience less gas production.

4. Potatoes

“Potatoes are good sources of potassium, as long as you leave their nutrient-rich skins intact,” Taylor clarifies.

A medium, skin-on baked potato contains more than 900 mg of potassium, while a sweet potato has more than 500 mg.

5. Soy

Soy and soy-based products have potassium, too, though again, the amounts vary depending on what you’re eating (or drinking). A half-cup of edamame has 338 mg of potassium, while a half-cup of soybeans has 443 mg.

“Tofu and soy milk have less potassium than the beans themselves, but they’re still good choices,” Taylor says.

Half a cup of raw, firm tofu made with calcium sulfate has 299 mg of potassium, while soy milk comes in at 146 mg of potassium per half cup.

6. Squash

Squash is a low-carb, high-fiber food that’s high in vitamin C and other nutrients.

“Acorn squash, in particular, is high in potassium, but it’s found in other forms, too,” Taylor says.

Here’s a rundown:

• Acorn squash (1/2 cup, cooked): 896 mg
• Butternut squash (1/2 cup, cooked): 582 mg
• Winter squash (1/2 cup, cooked): 494 mg
• Pumpkin (1 cup, canned): 505 mg

7. Portobello mushrooms

This popular form of fungus contains protein and fiber, making it a go-to vegan/vegetarian substitute for burgers. It’s also packed with potassium, with one cup of cooked portobello mushrooms clocking in at 529 mg of potassium.

8. Tomatoes

These garden favorites have many health benefits. But they don’t have quite as much potassium as other types of fruit, with one medium-sized tomato containing 292 mg.

Concentrated tomato paste is even richer in the mineral, with more than 650 milligrams per quarter-cup. Pasta sauce, anybody?

9. Juice

Whole fruits and veggies are generally a more health-conscious choice than juice, though some forms of 100% juice do pack a potassium punch:

• Prune juice: 689 mg
• Tomato juice: 527 mg
• Pomegranate juice: 533 mg
• Vegetable juice: 518 mg
• Orange juice: 496 mg

Still, Taylor says that she rarely recommends juice to adults.

“Whole fruit is nearly always a better option than juice due to the fiber content,” she states. “Juice is mostly just sugar water with a few vitamins and minerals.”

You can still get some vitamins and nutrients from 100% juice, but be careful with your portions, as they’re high in sugar and calories.

10. Clams

Keep this in mind the next time you head to a clambake: 20 small clams have a whopping 1,193 mg of potassium!

If you prefer the canned version, 3 ounces of canned clams will get you upward of 500 mg — more than any other type of seafood. Just be careful: Clams are often dipped in butter, which adds lots of calories and unsaturated fats.

11. Fish

Many popular types of fish have more than 400 mg of potassium in a 3-ounce filet:

• Halibut
• Mackerel
• Rainbow trout (freshwater)
• Red snapper
• Salmon
• Skipjack tuna

But some types are better for you than others.

“It’s best to choose types that are high in omega-3 fatty acids and low in mercury, like wild-caught salmon,” Taylor advises. “It’s rich in protein and anti-inflammatory fats.”

Dietitians recommend three servings per week of three to four ounces of fish high in omega-3s, making it a foundational source of protein in healthy eating styles like the Mediterranean diet.

12. Lentils

High in protein and fiber, this tasty little versatile legume is a nutrition powerhouse.

“There are lots of reasons why lentils are such a healthy choice, including the fact that half a cup of these cooked legumes has 366 mg of potassium,” says Taylor. “They’re great in soups, stews and rice dishes to help you stay full without breaking the bank.”

13. Dairy

“Most people know that dairy is a super source of calcium, but it’s actually high in potassium, too,” Taylor points out.

When it comes to drinking, baking and cereal-eating, low-fat milk and skim milk are your best bets. But kefir (fermented milk) and plain yogurt are good choices, too, and they’re loaded with healthy probiotics.

Here’s how much potassium you’ll get per cup (for milk and kefir) or per 8-ounce serving (for yogurt):

• Yogurt (nonfat): 625 mg
• Yogurt (low-fat): 573 mg
• Kefir (plain, low-fat): 399 mg
• Milk, fat-free (skim): 382 mg
• Milk, lowfat (1%): 366 mg
• Greek yogurt (plain, nonfat or low-fat): 320 mg

14. Avocados

Half an avocado contains about 364 mg of potassium — as if you needed another reason to reach for the guac!

“There are lots of fairly easy ways to work avocados into your diet, like throwing a few slices on a salad, taco or omelet or adding them to a smoothie,” Taylor suggests.

15. Other fruits

This list is full of fruits, but what about all the others? These all bring their fair share of potassium to the party, with more than 250 mg per half-cup serving of each:

• Cantaloupe
• Dates
• Nectarines
• Peaches

Dried fruits like apricots, prunes and raisins aren’t too shabby either, but they come with a bit of a warning label from health experts.

“Be careful with dried fruits. They tend to be less filling, as they don’t have the water content of fresh or frozen fruit,” Taylor cautions. “In addition, many types of dried fruit have added sugar. Be sure to take a look at the nutrition label to make sure you’re choosing types that don’t have added sugar. Their small size makes it easy to eat more calories than you intended.”

Key takeaways

Getting enough potassium helps your muscles, nerves, heart and kidneys function well. On the other hand, having low potassium levels can raise your blood pressure, increase the risk of kidney stones and even pull calcium from your bones.

“People tend to think about potassium only in relation to bananas, but there are so many tasty, convenient foods rich in potassium,” Taylor emphasizes. “Eat a balanced, varied diet to get the right amounts.”