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Which Foods Have the Most Potassium?

Which Foods Have the Most Potassium?

Have a taste for salty dishes? You may want to keep an eye on your level of potassium.

An essential ally to diets high in salt, potassium encourages the kidneys to excrete sodium, keeping blood-pressure in check. Potassium also acts as a buffer to an overly-acidic pH level, which helps prevent bones and muscles from deteriorating.

Experts suggest adults get 4,700 milligrams of dietary potassium per day. What’s the best way to get that? Whole foods are a safer and more natural source than supplements. The list below shows common foods with the highest levels of potassium. When eating fruits and vegetables, opt for raw, roasted, or lightly steamed, as boiling tends to deplete levels of potassium.

1,000 mg

  • Beans, white (1 cup, canned)
  • Baked potato (8 ounces with skin)
  • Beet greens (3/4 cup, cooked)
  • Edamame (1 cup shelled, cooked)
  • Fish, halibut (1/2 fillet)
  • Lima beans (1 cup, cooked)

750 mg

  • Papaya (1 large)
  • Plantains (1 cup, cooked)
  • Sweet potato (1 cup, cooked)
  • Tomato sauce (1 cup)

500 mg

  • Avocado (1/2 medium)
  • Banana (1 large)
  • Beets (1 cup, cooked)
  • Cantaloupe (1 cup)
  • Dried apricots (12 halves)
  • Mushrooms (1 cup, cooked)
  • Orange juice (1 cup)
  • Prunes (9 prunes)
  • Salmon (1/2 filet)
  • Winter squash (1 cup, cooked)
  • Yogurt (1 cup plain low-fat)

250 – 350 mg

  • Celery (1 cup, raw)
  • Chicken breast (5 ounces, roasted)
  • Kiwi (1 medium)
  • Mango (1)
  • Milk (1 cup)
  • Nectarine (1)
  • Orange (1 medium)
  • Peanut butter (2 tablespoons)
  • Peanuts (1 ounce, about 1/4 cup)
  • Pear (1 large)
  • Raisins (1/4 cup)
  • Red Bell Peppers (1 cup)
  • Summer squash (1 cup, raw)
  • Strawberries (1 cup)
  • Watermelon (1 wedge)

Source: USDA National Nutrient Database

High-Potassium Recipes:
White Beans with Olive Oil and Rosemary
Tuscan White Beans in Sun-Dried Tomato Sauce
Baby Beets with Their Greens

Read more: Basics, Eating for Health, Health

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Megan Zehnder

Megan is an editor and producer for Care2's Healthy Living. Her main priorities are to live simply and build meaningful relationships with the people in her life. She loves to write and talk about environmental issues, healthy living, and women's rights. Beyond that, her interests change daily, but eating and cooking vegetarian food is always a favorite.


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1:56AM PDT on Jul 25, 2015

Thank you for sharing this very interesting and useful article !
Be all blessed as all your loved ones. Animals included !

5:21AM PDT on Jul 24, 2015


12:46AM PDT on Jul 24, 2015


8:35AM PDT on Jul 23, 2015


6:47AM PDT on Jul 23, 2015

You should see the Borat movie...

6:24AM PDT on Jul 23, 2015

Thank you

11:31PM PDT on Jul 21, 2015


Wonderful article! Potassium and Sodium work together to maintain the correct blood pressure. You are so right that we take in too much sodium. We should have about 4 molecules of potassium to 1 molecule of sodium. Sodium draws moisture into the cells(makes them swell--->increases blood pressure) while the potassium draws liquid out of the cell( cells shrink). Blood pressure is (supposedly) maintained at the correct pressure.

So when your physician tells you to cut back on your sodium intake, this is why.

I admit it is tough to get enough in during a day. I have a full sized, low sodium V-8(original vegetable juice) on a daily basis as it has 1180 mg. of potassium per can.

11:00PM PDT on Jul 21, 2015

Good to know. Thanks.

6:28PM PDT on Jul 21, 2015

Thanks :)

6:27PM PDT on Jul 21, 2015

Thanks :

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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