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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.


+ add your own
7:11PM PDT on Sep 21, 2014

Love most of these foods and definitely need to eat more of them. This list is going on my fridge for sure!

11:38AM PDT on Sep 21, 2014

I thought I would be fine as I have banana every day and have a baked potato or sweet potato quite often but that would still leave me with a deficit. Glad to see I will not be alone

9:09PM PDT on Sep 20, 2014

I eat some of these foods, but apparently am NOT getting enough potassium. Thank you!

8:29PM PDT on Sep 20, 2014

Megan this list is definitely going on my fridge with lots of appreciation.
I eat all these foods except for Edamame, bananas and plantains.
Moyralyn mentioned molasses but I've never been able to tolerate it for some reason.
I agree with Kamia about the fuel involved in shipping bananas, though I have to say there are many other items also subject to being imported and shipped across the country.
As for menopause ... when do hot flashes finish exactly? I've been going through them for more than 20 years ... but that's another topic for another day !

5:33PM PDT on Sep 20, 2014

Highest ever in potassium..break out the biscuits!

100g of Molasses contains 1,464 mg of Potassium
290 Calories
Calcium 20%
Iron 26%
Vitamin B-6 35%
Magnesium 60%

1:41PM PDT on Sep 20, 2014

What can I say if this is correct there's no way I'm getting the recommended amount daily...

10:52AM PDT on Sep 20, 2014

Yay !! cantaloupe is in there...

I start my day, eating a good portion of cantaloupe EVERY morning; also love sweet potatoes...

Menopause sucks,, but when you're done with it,, life is sweet...

10:44AM PDT on Sep 20, 2014

Coconut water has the potassium content of four bananas! I am surprised it is not on the list. Make sure to buy the raw, organic, unsweetened kind!

9:28AM PDT on Sep 20, 2014

I've quit buying bananas since it takes so much fuel to transport them, but do cook with homemade tomato sauce regularly. For a quick meal, you can combine tomato sauce (mine also has green peppers and garlic in it) with rice and a bit of real parmesan cheese. And dried apricots keep quite some time if you make sure to store them in a cool dry place.

6:44AM PDT on Sep 20, 2014


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