Table of ContentsView AllTable of ContentsFruits and VegetablesProteinDried FoodsOther FoodsReasons to Avoid Potassium

Table of ContentsView All

View All

Table of Contents

Fruits and Vegetables

Protein

Dried Foods

Other Foods

Reasons to Avoid Potassium

Potassium is a mineral your body needs to help your nerves, muscles, kidneys, and heart function well.Apotassium-rich diet can offer many health benefits, such as loweringblood pressure, lessening the risk ofkidney stones, and regulatingblood sugarlevels.Bananas, meat, dried fruits, and potatoes are good sources of potassium. And there are many more potassium-rich foods that you can easily add to your diet.GMVozd / Getty ImagesHow Much Potassium Should You Eat?For most adults and children over age 4, experts recommend a daily value for potassium of 4,700 milligrams (mg). The daily value for children ages 1 to 3 is 3,000 mg.Fruits and Vegetables High in PotassiumFruits and vegetables that are rich in potassium include:Bananas: Bananas are perhaps best known for providing potassium. One medium banana contains about 451 mg of the mineral. This fruit is also rich in vitamin C, fiber, and magnesium.Leafy green vegetables: Leafy greens are loaded with potassium. One cup of cooked Swiss chard provides 20% of your daily value of potassium (961 mg).That’s almost double the potassium found in a banana. Spinach is another good source of potassium. Just 1 cup of cookedspinachoffers about 830 mg of potassium.Avocados: One-half cup of avocado contains 364 mg of potassium.There are many ways to enjoy avocados. You can eat them over toast, in salads, in a guacamole dip, or even in a smoothie.Potatoes: Potatoes contain a high amount of potassium. However, there are many types of potatoes, and the potassium content varies among kinds. For example, one mediumsweet potatocontains 542 mg of potassium, and one medium baked potato has 929 mg of potassium.Butternut squash: Butternut squash is sometimes known as a fall food. One cup provides 582 mg of potassium. It also contains vitamins A and C, magnesium, folate, and calcium.Watermelon: Two wedges of watermelon contain about 640 mg of potassium.Another benefit of eating this fruit is its high water content makes you feel full, even though it’s low in calories.Beets: This red root vegetable can be found in salads, juices, and soups. A cup of cooked, sliced beets offers about 518 mg of potassium.Pomegranates: Pomegranates are round, red fruits that are low in calories but high in nutrients. A whole pomegranate contains 666 mg of potassium.Guava: This tropical fruit can be eaten alone or made into jams, drinks, or other foods. One cup of guava packs in 688 mg of potassium.Durian: Durian is a large fruit with a spiky outer shell. It’s popular in Southeast Asia and is loaded with potassium. Durian is often used in juices, soups, desserts, and other side dishes. Just 1 cup of durian has 1,059 mg of potassium.Yams: Yams are a starchy, nutritious vegetable. A one-half cup of yams contains 456 mg of potassium.Be sure to cook yams; they can be toxic if consumed raw.Protein High in PotassiumSome types of protein are good sources of potassium. They include:Fish: Seafood is a good source of protein and other nutrients. Certain types of seafood also contain a lot of potassium.Fishsuch as salmon, tuna, halibut, mackerel, and snapper all have over 400 mg of potassium in a 4-ounce filet.Clams are also a great source of potassium.Chicken: Chicken is a high-protein, versatile poultry that can be included in many dishes. A 6-ounce grilled chicken breast contains 664 mg of potassium.Beef: A 6-ounce beef top sirloin contains 630 mg of potassium.Beef is also rich in iron and zinc.Beansand lentils: Beans and lentils are good sources of protein and fiber. They both also contain potassium. A cup of canned kidney beans contains 607 mg of potassium, and one cup of cooked lentils boasts 731 mg of potassium.Dried Foods High in PotassiumDried foods that are also a good source of potassium include:Dried apricots: A cup of dried apricots contains 1,510 mg of potassium.You can add dried apricots to trail mixes or granola bars. One benefit of dried foods is they last a long time, and you can easily pack them if you’re on the go.Raisins: Raisins offer another quick and easy way to load up on potassium. A one-half cup contains 600 mg of the mineral.Enjoy raisins as a snack or sprinkle them on salads, cereal, yogurt, or trail mix.Prunes: These dried plums are sometimes used to relieveconstipationbut also provide a good amount of potassium. Half a cup of dried prunes contains 635 mg of potassium.When shopping for dried fruit, look for those with no sugar added.Other Foods High in PotassiumTo incorporate more potassium into your diet, consider additional foods like:Dairy: Dairy products are a great source of calcium, and they also contain potassium. Yogurt, milk, andkefirall provide a notable amount of potassium. It’s worth noting that Greek yogurt contains nearly half as much potassium as regular yogurt.Coconut water: One cup of coconut water provides about 600 mg of potassium.This beverage is also a good source of vitamin C, magnesium, and manganese.Juices: Juices are an excellent way to get your daily value of potassium. Juices like orange, tomato, tangerine, carrot, and prune all contain high amounts of this mineral.Research shows less than 2% of Americans get their daily recommended amount of potassium.Reasons Some People Should Limit or Avoid Potassium FoodsSome people should avoid or limit their potassium intake. If you have chronickidney disease, your kidneys may be unable to remove excess potassium from your body. This can lead to serious side effects.Too much potassium in the body causes dangerous complications, such asabnormal heart rhythmsor a heart attack.People who take high blood pressure medication and those with chronic kidney disease, diabetes, or heart failure are more at risk for this complication.Talk to your health provider about your diet if you have any chronic medical conditions. You may have to limit the amount of potassium you eat.SummaryConsuming the right amount of potassium is essential for good health. Foods like fruits, veggies, fish, chicken, beef, beans, milk, yogurt, other dairy, dried fruits, and juices provide potassium. While many people need to increase their potassium intake, others, like those with kidney disease, should avoid potassium-rich foods.

Potassium is a mineral your body needs to help your nerves, muscles, kidneys, and heart function well.Apotassium-rich diet can offer many health benefits, such as loweringblood pressure, lessening the risk ofkidney stones, and regulatingblood sugarlevels.

Bananas, meat, dried fruits, and potatoes are good sources of potassium. And there are many more potassium-rich foods that you can easily add to your diet.

GMVozd / Getty Images

A bowl with chicken, Brussel sprouts, kale, sweet potatoes, and rice

How Much Potassium Should You Eat?For most adults and children over age 4, experts recommend a daily value for potassium of 4,700 milligrams (mg). The daily value for children ages 1 to 3 is 3,000 mg.

How Much Potassium Should You Eat?

For most adults and children over age 4, experts recommend a daily value for potassium of 4,700 milligrams (mg). The daily value for children ages 1 to 3 is 3,000 mg.

Fruits and Vegetables High in Potassium

Fruits and vegetables that are rich in potassium include:

Protein High in Potassium

Some types of protein are good sources of potassium. They include:

Dried Foods High in Potassium

Dried foods that are also a good source of potassium include:

When shopping for dried fruit, look for those with no sugar added.

Other Foods High in Potassium

To incorporate more potassium into your diet, consider additional foods like:

Research shows less than 2% of Americans get their daily recommended amount of potassium.

Reasons Some People Should Limit or Avoid Potassium Foods

Some people should avoid or limit their potassium intake. If you have chronickidney disease, your kidneys may be unable to remove excess potassium from your body. This can lead to serious side effects.

Too much potassium in the body causes dangerous complications, such asabnormal heart rhythmsor a heart attack.People who take high blood pressure medication and those with chronic kidney disease, diabetes, or heart failure are more at risk for this complication.

Talk to your health provider about your diet if you have any chronic medical conditions. You may have to limit the amount of potassium you eat.

Summary

Consuming the right amount of potassium is essential for good health. Foods like fruits, veggies, fish, chicken, beef, beans, milk, yogurt, other dairy, dried fruits, and juices provide potassium. While many people need to increase their potassium intake, others, like those with kidney disease, should avoid potassium-rich foods.

19 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus:Potassium.National Institute of Health Office of Dietary Supplements.Potassium.U.S. Food and Drug Administration.Key nutrients and your family’s health.U.S. Department of Agriculture.Bananas, raw.USDA.Chard, swiss, cooked, boiled, drained, without salt.Dietary Guidelines for Americans.Food sources of potassium.U.S. Department of Agriculture.Sweet potato, cooked, baked in skin, flesh, without salt.U.S. Department of Agriculture.Potatoes, baked, flesh and skin, without salt.U.S. Department of Agriculture.Squash, winter, butternut, cooked, baked, with salt.U.S. Department of Agriculture.Watermelon: raw.U.S. Department of Agriculture.Beets, cooked, boiled, drained.U.S. Department of Agriculture.Pomegranates, raw.Buenavista DP, Dinopol NMA, Mollee E, McDonald M.From poison to food: On the molecular identity and indigenous peoples’ utilisation of poisonous “Lab-o” (Wild yam, dioscoreaceae) in Bukidnon, Philippines. Yildiz F, ed.Cogent Food & Agriculture. 2021;7(1):1870306. doi:10.1080/23311932.2020.1870306U.S. Department of Agriculture.Apricots, dried, sulfured, uncooked.U.S. Department of Agriculture.Raisins, seeded.U.S. Department of Agriculture.Nuts, coconut water (liquid from coconuts).Nutritionfacts.org.98% of american diets potassium-deficient.American Kidney Fund.High potassium (hyperkalemia): Causes, prevention and treatment.American Heart Association.Hyperkalemia (high potassium).

19 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus:Potassium.National Institute of Health Office of Dietary Supplements.Potassium.U.S. Food and Drug Administration.Key nutrients and your family’s health.U.S. Department of Agriculture.Bananas, raw.USDA.Chard, swiss, cooked, boiled, drained, without salt.Dietary Guidelines for Americans.Food sources of potassium.U.S. Department of Agriculture.Sweet potato, cooked, baked in skin, flesh, without salt.U.S. Department of Agriculture.Potatoes, baked, flesh and skin, without salt.U.S. Department of Agriculture.Squash, winter, butternut, cooked, baked, with salt.U.S. Department of Agriculture.Watermelon: raw.U.S. Department of Agriculture.Beets, cooked, boiled, drained.U.S. Department of Agriculture.Pomegranates, raw.Buenavista DP, Dinopol NMA, Mollee E, McDonald M.From poison to food: On the molecular identity and indigenous peoples’ utilisation of poisonous “Lab-o” (Wild yam, dioscoreaceae) in Bukidnon, Philippines. Yildiz F, ed.Cogent Food & Agriculture. 2021;7(1):1870306. doi:10.1080/23311932.2020.1870306U.S. Department of Agriculture.Apricots, dried, sulfured, uncooked.U.S. Department of Agriculture.Raisins, seeded.U.S. Department of Agriculture.Nuts, coconut water (liquid from coconuts).Nutritionfacts.org.98% of american diets potassium-deficient.American Kidney Fund.High potassium (hyperkalemia): Causes, prevention and treatment.American Heart Association.Hyperkalemia (high potassium).

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

MedlinePlus:Potassium.National Institute of Health Office of Dietary Supplements.Potassium.U.S. Food and Drug Administration.Key nutrients and your family’s health.U.S. Department of Agriculture.Bananas, raw.USDA.Chard, swiss, cooked, boiled, drained, without salt.Dietary Guidelines for Americans.Food sources of potassium.U.S. Department of Agriculture.Sweet potato, cooked, baked in skin, flesh, without salt.U.S. Department of Agriculture.Potatoes, baked, flesh and skin, without salt.U.S. Department of Agriculture.Squash, winter, butternut, cooked, baked, with salt.U.S. Department of Agriculture.Watermelon: raw.U.S. Department of Agriculture.Beets, cooked, boiled, drained.U.S. Department of Agriculture.Pomegranates, raw.Buenavista DP, Dinopol NMA, Mollee E, McDonald M.From poison to food: On the molecular identity and indigenous peoples’ utilisation of poisonous “Lab-o” (Wild yam, dioscoreaceae) in Bukidnon, Philippines. Yildiz F, ed.Cogent Food & Agriculture. 2021;7(1):1870306. doi:10.1080/23311932.2020.1870306U.S. Department of Agriculture.Apricots, dried, sulfured, uncooked.U.S. Department of Agriculture.Raisins, seeded.U.S. Department of Agriculture.Nuts, coconut water (liquid from coconuts).Nutritionfacts.org.98% of american diets potassium-deficient.American Kidney Fund.High potassium (hyperkalemia): Causes, prevention and treatment.American Heart Association.Hyperkalemia (high potassium).

MedlinePlus:Potassium.

National Institute of Health Office of Dietary Supplements.Potassium.

U.S. Food and Drug Administration.Key nutrients and your family’s health.

U.S. Department of Agriculture.Bananas, raw.

USDA.Chard, swiss, cooked, boiled, drained, without salt.

Dietary Guidelines for Americans.Food sources of potassium.

U.S. Department of Agriculture.Sweet potato, cooked, baked in skin, flesh, without salt.

U.S. Department of Agriculture.Potatoes, baked, flesh and skin, without salt.

U.S. Department of Agriculture.Squash, winter, butternut, cooked, baked, with salt.

U.S. Department of Agriculture.Watermelon: raw.

U.S. Department of Agriculture.Beets, cooked, boiled, drained.

U.S. Department of Agriculture.Pomegranates, raw.

Buenavista DP, Dinopol NMA, Mollee E, McDonald M.From poison to food: On the molecular identity and indigenous peoples’ utilisation of poisonous “Lab-o” (Wild yam, dioscoreaceae) in Bukidnon, Philippines. Yildiz F, ed.Cogent Food & Agriculture. 2021;7(1):1870306. doi:10.1080/23311932.2020.1870306

U.S. Department of Agriculture.Apricots, dried, sulfured, uncooked.

U.S. Department of Agriculture.Raisins, seeded.

U.S. Department of Agriculture.Nuts, coconut water (liquid from coconuts).

Nutritionfacts.org.98% of american diets potassium-deficient.

American Kidney Fund.High potassium (hyperkalemia): Causes, prevention and treatment.

American Heart Association.Hyperkalemia (high potassium).

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