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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
8:34AM PDT on Apr 26, 2013

Just another reason to be full of beans. :-)

5:47AM PDT on Apr 26, 2013


8:46PM PDT on Apr 25, 2013

Thanks for the great list!

3:20PM PDT on Apr 25, 2013


5:31AM PDT on Apr 25, 2013

Thank you Megan, for Sharing this!

9:21AM PST on Jan 14, 2013

Thank you for this list, very helpful.

1:58AM PST on Jan 14, 2013

Thank you :)

6:40AM PST on Jan 13, 2013

Thank you.

3:10AM PST on Jan 12, 2013


9:23PM PST on Jan 11, 2013

Thanks Nice Info

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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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