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Loading...Which Foods Have the Most Potassium?
- Megan Zehnder
- June 29, 2011
- 10:07 am
- 32 comments
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
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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Disclaimer: The views expressed above are solely those of the author and may
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people are talking
This is great! Thank you
Quickest way to gain weight is to eat fast food!
wow, great news
Mary Ann F.- couldn't have said it better.
Very brave- I wish them success
32 comments
+ add your ownThank you
Thanks for the info. At least I'll know what to eat.
Very interesting. Something to keep in mind.
Thanks Megan!~
very informative...thanks
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Execllent article. Thanks.
I didn't see banana's on the list. They are know for their potassium. I'm very surprised by the foods under the 1000mg list.
Two bananas and one orange every day if possible.
thanks
Thanks for this information...
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