14 Healthy Foods That Are High in Potassium
Many fruits and vegetables are high in potassium. This can include beans and sweet potatoes.
Potassium is an essential mineral that the body requires for a variety of processes. Since the body can't produce potassium, it has to come from food.
However, most Americans don't get enough potassium from their diets.
This is mainly due to a lack of fruits and vegetables in the typical Western diet.
In the United States, it's recommended that healthy adults consume 4,700 mg daily.
Getting enough dietary potassium is essential for bone and heart health. It's vital for people with high blood pressure, as it may decrease the risk of heart disease and stroke.
This article lists 14 foods that are highest in potassium.
White beans
Beans and lentils are both good sources of potassium.
White beans are one of the best sources of potassium, with 421 mg of potassium in 1/2 cup (130 grams).
White beans contain reasonable amounts of calcium and iron.
Additionally, 1/2 cup of white beans provides 4.9 grams of fiber, which is 18% of your daily requirement. They're also an excellent source of plant-based protein.
The beans' high fiber and antioxidant content can help decrease inflammation, improve colon health, and reduce the risk of heart disease and diabetes.
A recent meta-analysis showed a significant reduction in stroke risk with a higher potassium intake in the diet.
Potatoes and sweet potatoes
White potatoes are one of the best food sources of potassium available.
A large baked potato (299 grams) provides 1,600 mg.
Since potassium is found in both the flesh and skin of a potato, it's most beneficial to consume them washed and unpeeled.
Another starchy tuber rich in potassium is baked sweet potatoes. One of these large vegetables (235 grams) contains 1,110 mg.
But potatoes aren't just good sources of potassium. They also contain vitamins A, C, B6, and manganese.
Beets
Beets, a root vegetable with a naturally sweet flavor, are available in various colors, such as deep red, purple, and white.
A 1/2 cup (85 grams) of sliced and boiled beets contains 259 mg of potassium.
Beets are also rich in folate and manganese. The pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation.
Beets are also high in nitrates, which may benefit blood vessel function, high blood pressure, and exercise performance.
Beets' potassium content may also help improve blood vessel function and decrease the risk of heart disease.
Spinach
Spinach is a highly nutritious vegetable.
Cooked spinach is a great option for those wanting to increase their potassium intake. It contains 839 mg of potassium per cup.
It also provides 104% of the DV for vitamin A, over 7 times the DV for vitamin K, almost 19% of the DV for calcium, and around 73% of the DV for manganese.
These nutrients are important for metabolism, vision health, bone health, and the immune system.
Dark leafy green vegetables like spinach also contain antioxidants, including flavonoids, which help protect against cellular damage.
Swiss chard
Swiss chard is a leafy green vegetable that's highly nutritious.
It's packed with nutrients. One cup (175 grams) of cooked Swiss chard contains 961 mg of potassium.
It also contains vitamins A, K, and C, iron, plus magnesium, manganese, and fiber.
Like spinach, kale, and other leafy green vegetables, Swiss chard also contains healthy plant compounds that act as antioxidants to help protect your cells.
Tomatoes and tomato sauce
Tomatoes and tomato products, such as tomato sauce, are full of potassium. One cup (245 grams) of tomato sauce contains 728 mg of potassium.
Tomatoes are also rich in other minerals, like manganese, and vitamins, including vitamins A, C, E, and B6.
What's more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce prostate cancer risk.
A small study of people with metabolic syndrome who received tomato juice four times a week for 2 months saw significant improvement in inflammation, blood vessel dysfunction, and insulin resistance.
A recent review of studies found that lycopene provided significant antioxidant and anti-inflammatory benefits and lowered the components of metabolic syndrome, including high blood pressure, obesity, and insulin resistance, in both animal and human subjects.
The participants also experienced a decrease in LDL (bad) cholesterol and a slight increase in HDL (good) cholesterol.
The beneficial effects of potassium and lycopene on heart disease risk factors make tomatoes an excellent choice for heart health.
Oranges and orange juice
Citrus fruits like oranges are well known for being high in vitamin C, but they're also a good source of potassium.
One cup (248 grams) of orange juice provides 496 mg of potassium. It's also rich in folate, vitamin A, thiamine, and antioxidants.
Observational studies have found that people who regularly consume orange juice have a higher intake of vitamin C, potassium, calcium, and vitamin D, and are also more likely to have a lower BMI.
Additionally, the high level of antioxidants in oranges and their juice may help improve the body's ability to fight free radicals, inflammation, and heart disease.
Furthermore, consuming orange juice fortified with calcium and vitamin D may help improve bone health, especially since a high potassium intake may also benefit bone health.
But remember that orange juice is higher in sugar and provides less fiber than the whole fruit.
Thus, it's best to focus on eating the fruit rather than drinking juice as a source of vitamins and minerals. If you choose to drink orange juice, ensure it's 100% juice without added sugars.
Bananas
Bananas are known to be a good source of potassium. In fact, one banana has 451 mg of potassium.
This tasty fruit is also rich in vitamin C, vitamin B6, magnesium, fiber, and antioxidants.
While ripe bananas tend to be high in sugar, green bananas are lower in sugar and higher in resistant starch, which may help manage blood sugar and improve gut health.
Green bananas and green banana powder may help enhance fullness, improve constipation and diarrhea, and help some people lose weight.
The banana's convenient, natural packaging makes it an easy and nutritious way to increase your potassium intake on the go.
Avocados
Avocados are incredibly nutritious, tasty, and unique.
They're high in heart-healthy monounsaturated fats and rich in fiber, antioxidants, vitamins C, K, B6, folate, and pantothenic acid.
Avocados are also a good source of potassium. One cup (150 grams) of whole avocado provides 728 mg of potassium.
The high content of antioxidants, healthy fats, and fiber in avocados is most likely responsible for their positive health effects. Studies have shown that avocados may benefit heart health, weight management, and metabolic syndrome.
A 2017 study associates eating avocados with better diet quality, lower BMI, body weight, waist circumference, and a significantly lower risk of metabolic syndrome.
However, more recent studies have found that avocados may not necessarily be linked with lower body weight and instead have a neutral effect on weight, or they may only affect particular populations. In one study, avocados were found to lower weight gain in female participants but not male ones.
The rich potassium content of avocados and their other healthy properties make them an easy choice for helping meet your nutrient needs.
Yogurt
Yogurt is an excellent source of calcium, riboflavin, and potassium. One cup (245 grams) of this creamy treat provides you with 380 mg of potassium.
Because yogurt is a fermented food, it also contains bacteria that may benefit gut health.
Some evidence also suggests that yogurt may be beneficial for managing appetite or weight maintenance. This is likely related more to its high protein than its probiotic content.
When buying yogurt, aim for a plain variety, as fruit-flavored yogurts tend to have lots of added sugar. Greek yogurt may be a better option due to its higher protein content. If you find plain yogurt is too tart, sweeten it with fresh fruit, nuts, a little honey, or maple syrup.
Clams
Clams are an excellent source of potassium. A 3-ounce serving (85 grams) provides 534 mg.
Clams are also extremely rich in other nutrients. One serving offers 99% of the DV for selenium and surpasses the DV for vitamin B12.
They're also a great source of protein and high in healthy omega-3 fats, which are associated with various health benefits, including reducing inflammation and other risk factors associated with related diseases.
Salmon
Salmon is a highly nutritious food. It's packed with high quality protein, healthy omega-3 fats, and many vitamins and minerals, including potassium.
Half of a filet of salmon (178 grams) provides 684 mg of potassium.
A diet rich in fatty fish has also been linked with various health benefits, most notably a decreased risk of heart disease.
In fact, a meta-analysis of 18 studies found that eating 2-3 150 g portions of fish a week was linked to an 8% reduced risk for both fatal and non-fatal cardiovascular disease.
The rich potassium content of salmon may make it beneficial for heart disease, as well.
Coconut water
Coconut water has become a popular health drink. It's sweet and nutty, low in sugar, and high in electrolytes.
The body needs electrolytes to help balance its pH and maintain proper nerve, heart, and muscle function and hydration.
One of these electrolytes is potassium. Drinking 1 cup (240 grams) of coconut water will provide 600 mg of potassium.
Coconut water's high electrolyte content makes it an excellent drink for rehydrating after challenging physical activities.
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