10 Foods High In Potassium


Potassium is an essential mineral and very underrated too. A lot of people don’t know its importance. Potassium is also an electrolyte. It causes several electrical impulses in the entire body. 

Potassium is a nutrient the body requires to work correctly. It assists muscles in contracting and plays an influential role in operating the body’s liquid levels and BP. Many people get an adequate amount of potassium in their diet, which is an excellent thing because its deficiency can negatively impact them. For example, women require 2300 mg of potassium every day, whereas men require 3700 mg per day. 

The deficiency of potassium makes a low pH level atmosphere in the blood. As a result, the chances of getting bone diseases increases. Shortage of potassium in the in-body can also result in kidney impairment in functioning and kidney stones. The symptom of the impairment in the kidney’s function is irrational urination. 

The primary function of potassium is to equalize sodium levels so that your body works appropriately. The other functions are below. 

  • Proper Digestion Of Carbs 
  • Reduces The Risk Of Heart Attack And Kidney Stones
  • Balances pH Levels Of Blood
  • Regulates Nerve Impulses
  • Balances Heart Rhythm 
  • Regulates Water Balance In The Body 

Potassium is not produced by our body naturally. So, we have to take it in addition to whatever we eat and drink. In addition, normal and healthy kidneys remove a considerable amount of potassium through urine. So, it is vital to include a healthy amount of potassium in your diet. 

Foods That Are Rich In Potassium


Potatoes are a wise option, only if you don’t remove their skin. A regular potato, baked along with its skin, comprises 900 mg of potassium, and sweet potato, along with its skin, has at least 500 mg of potassium.  


Beans are a rich source of potassium. For example, Adzuki beans and white beans consist of approximately 600 mg in half cups, and great northern beans, pinto beans, and lima beans comprise more than 300 mg in half-cup. Lentils and soybeans are also the best sources of potassium. 


Frequently, many people try to have fruit rather than drink its juice due to fruits being an excellent source of fiber. However, carrot juice has a significant amount of potassium, approximately 689 mg in a cup.   

Pomegranate juice and orange juice is also an excellent choice. It contains 500 mg potassium in each cup. However, experts suggest that you should inspect your quantities because juices have a lot of sugar.  


Prominent fishes like halibut, salmon, tuna, snapper, and mackerel contain about 400 mg potassium in a three-ounce piece. If you like chowder, you can bring in three ounces of packed clams with 500 mg of potassium.  

Leafy Greens

A half-cup of spinach comprises 400 mg of potassium. Beet greens have 600 mg or more than that, and swiss chard has almost 450 mg of potassium.  


Dairy can also be called the supreme source of calcium. And guess what? It also has a significant amount of potassium. For example, one cup of skim milk or non-fat milk comprises 350 to 380 mg of potassium. 

Did someone mention yogurt? The regular yogurt has 500 mg or more in each cup, including healthy probiotics and proteins.   


A single cup of diced tomatoes has more than 400 mg of potassium; on the other hand, one glass of tomato juice or puree has 500 mg of potassium. Thickened tomato slurry has more than 650 mg in a quarter cup. It seems like marinara sauce is a healthy choice now.   


Bananas are an excellent source of potassium. And as a result, one average banana comprises 422 mg. In addition, bananas’ long-lost cousin, plantain, is also rich in potassium. 


Avocados have become the most popular fruit, too, for very valid reasons. Half cup of avocado has approximately 364 mg of potassium. Also, avocados help reduce blood pressure (for high blood pressure patients, who must reduce sodium and increase potassium in their diet). So, this is an excuse for you to have creamy guacamole. 

Other Fruits

Banana is not the only one who is solely responsible for containing potassium. Dates, oranges, cantaloupe nectarines have more than 250 mg in half a cup, and prunes, dried peaches, raisins, and apricots are also responsible for containing potassium.   


There are a lot of excellent ways to fill the empty void of nutrition. It is fun to explore more food options in our daily life that are secretly nutritious. No doubt bananas are an excellent source of potassium, but other foods like potatoes and beetroot, comparatively, have more potassium in a single serving.  

The way to get adequate potassium in your diet is by eating green vegetables daily. To increase potassium in your diet, you can always have goals that include adding potassium-rich foods to your regular diet.