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

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69 comments

Caroline d.
Caroline d.6 months ago

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

Nancy Gregg
Nancy Gregg6 months ago

thanks

Adrienne L.
Adrienne L.6 months ago

Thanks

Naomi R.
Naomi R.6 months ago

Thanks

Teresa W.
Teresa W.6 months ago

You should see the Borat movie...

Elena Poensgen
Elena Poensgen6 months ago

Thank you

Heidi Aubrey
Heidi Aubrey6 months ago

Megan,

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.

Carole R.
Carole R.6 months ago

Good to know. Thanks.

Nimue P.
Nimue Pendragon6 months ago

Thanks :)

Nimue P.
Nimue Pendragon6 months ago

Thanks :