Top 11 Foods High in Potassium

Potassium is a vital element that supports normal neuron and muscle function, aids in fluid balance regulation, and is essential for heart health. The mineral helps maintain appropriate blood pressure levels and ensures that all muscles, including the heart, contract correctly.

Without enough potassium, your body struggles to carry out these essential processes, which could result in exhaustion, muscle cramps, and irregular heartbeats.

According to studies, Americans do not get enough potassium each day, which might considerably raise their risk of stroke and hypertension. Ensuring your diet is high in potassium may help prevent these health problems and support long-term well-being. Potassium provides proven health benefits, so prioritize this mineral for optimal body function.

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What are Top Foods That Are High in Potassium?

Various foods are high in potassium, and consumption of these foods is essential for maintaining quality health. Some of the primary foods that are high in potassium are listed below.

1. Avocado

Avocados are abundant in Vitamin K, folate, and good fats. Half an avocado (68 grams) without the skin and seed contains 345 mg of potassium or 7% of the daily value. Eating an entire avocado provides nearly 15% of the DV.

People with high blood pressure, who frequently need less sodium and more potassium, may benefit from avocados.

2. Dairy Products

Dairy such as milk and yogurt are commonly considered high in calcium. However, some dairy products are also an innovative way to increase potassium intake. According to studies, milk is the primary source of potassium for adults in the US. One cup of 1% milk contains 366 mg of potassium.

Many people are familiar with tea and coffee as other sources of potassium. Although a cup of brewed black coffee has 116 mg of potassium, making it a low-potassium food, the potassium level increases significantly when creamers and milk are added.

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3. Tomato Juice or Puree

Eating fresh tomatoes has numerous health advantages. However, the easiest way to increase potassium intake is to utilize concentrated tomato products, such as tomato juice, tomato puree, or stewed tomatoes.

One cup of canned stewed tomato contains 528 milligrams of potassium, and one cup of tomato juice contains 527 mg. One medium fresh, raw tomato has 292 mg of potassium.

4. Sweet Potato

People frequently substitute white potatoes with sweet potatoes. This is a very nutrient-dense strategy to increase your potassium intake. The DV is 16% in a 1-cup (328-gram) mashed sweet potato. Sweet potatoes are an excellent source of complex carbohydrates, fiber, and a tiny bit of protein. They are also low in fat and a great source of vitamin A, essential for healthy vision.

5. Dried Apricots

Several dried fruits contain high potassium levels. The vibrant orange apricot can be consumed fresh or dried. Half a cup of dried apricots contains 755 mg of potassium. Other essential minerals like iron and antioxidants are also present in these fruits. When purchasing, seek out dried apricots without added sugar.

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6. Coconut Water

Coconut water is one of the best potassium-rich foods available in liquid form. It is a natural liquid that can be used to quench your thirst. Unlike water, it provides essential nutrients to the body and is considered an electrolyte with no added sugar or preservatives. You should also know that medical professionals can use coconut water as an IV fluid in an emergency.

A cup of coconut water contains 600 milligrams of potassium.

7. Bananas

Although most people know that bananas are high in potassium, you should keep in mind that bananas are also rich in sugar and carbohydrates. Bananas provide quick energy so that you can use it before or after your workout session. It also helps repair muscles and retain water. Researchers have found that bananas are rich in dopamine, an amazing mood-enhancing hormone.

A medium-sized banana (about 118 grams) contains approximately 422 mg of potassium, about 9% of the recommended daily intake for adults.

8. Leafy Greens

Among the most nutrient-dense foods are leafy greens. According to one study, a daily dose of leafy green vegetables may help prevent age-related cognitive deterioration. In addition to being high in vitamins and minerals, leafy green vegetables are low in calories. Most also offer a healthy dose of potassium.

The potassium content in leafy greens varies by type, but here are approximate amounts per 1-cup (raw) serving:

• Spinach – 167 mg
• Swiss chard – 136 mg
• Romaine lettuce – 116 mg
• Collard greens – 77 mg
• Kale – 73 mg

Cooked versions contain significantly more potassium per cup due to water loss.

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9. Watermelon

Watermelon is a large, tasty fruit with a high water content. Two wedges, or roughly 1/8 of a melon (572 grams), offer around 14% of the daily value for potassium. This serving size also includes 44 grams of carbohydrates, 3.5 grams of protein, 0.8 grams of fat, and 2.2 grams of fiber.

10. Beans

Beans contain plant-based protein and complex carbohydrates. At a staggering 21% of the DV, just 1 cup (179 grams) of white beans contains twice as much potassium as a banana. The same serving of black beans provides 13% of the DV.

Although phytates, an antinutrient found in black beans, may hinder your body’s absorption of minerals, you may assist in lowering the amount of phytate in dried beans by soaking them overnight. It is because the chemical will seep into the water.

11. Butternut Squash

Butternut squash is a sweet winter squash with a mild flavor. It is prepared like a root vegetable, even though it is considered a fruit.

One cup, or 205 grams, contains 12% of the daily value of potassium. It also has lower levels of B vitamins, vitamin E, and magnesium and is a fantastic source of vitamins A and C.

Butternut squash is great in recipes like robust soups or baked vegetables that can be roasted, boiled, steamed, or sliced.

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How to Get More Potassium Per Day?

Adding potassium-rich foods to your everyday diet is the best way to get enough potassium. You can also prepare various recipes, including fruits and vegetables high in potassium. Consumption of drinks and foods high in potassium will not only increase your body’s potassium level but also help provide essential nutrients.

Apart from this, various potassium supplements are available in different forms that you can use to treat potassium deficiency, but remember to consult with your healthcare provider before starting any kind of potassium supplement.

Potassium Deficiency Causes

Excessive potassium loss in the digestive tract is usually the cause of low blood potassium levels. Frequent vomiting, diarrhea, or the use of laxatives could cause this. Other reasons include:

• Eating disorders, such as bulimia nervosa, can lead to an imbalance of potassium levels, affecting overall health.
• Hyperhidrosis, or excessive perspiration, may cause significant potassium loss, leading to dehydration and muscle weakness.
• Drugs, including corticosteroids, insulin, and certain antibiotics, can influence potassium levels by either depleting or increasing its concentration in the body.
• Cushing’s syndrome and primary aldosteronism are examples of adrenal diseases.
• Chronic kidney disease.
• Several renal disorders, including Gitelman syndrome and Bartter’s syndrome, disrupt potassium absorption and excretion, potentially leading to deficiencies and related health complications.

Potassium Deficiency Symptoms

Low potassium in mild cases may not show any symptoms. However, indicators could include:

• Constipation.
• Excessive exhaustion or weariness.
• Aches and pains in the muscles.
• Numbness and tingling.
• Hypotension (low blood pressure).
• Faintness or lightheadedness.
• Polyuria, or excessive urinating.
• Polydipsia, or excessive thirst.

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Final Thoughts

Potassium is an essential mineral that promotes healthy muscles, heart rhythm, neuron function, and fluid balance. A potassium-rich diet can help avoid fatigue and muscle cramping, lower blood pressure, and lower the risk of stroke. Unfortunately, many people’s everyday diets lack adequate potassium, which may pose health hazards.

Eat a range of foods high in potassium to optimize its health advantages. Make potassium a priority right now! Experiment with different meals and try new recipes using items high in potassium.

• July 2017
  Written by Prajakt
• Feb 2025
  Edited by Ankita