10 foods high in potassium

Protein, iron, calcium, vitamin C—the list goes on and on when it comes to trending nutrients we could all be getting more of. Potassium is no exception as it is an essential mineral that your body needs to function properly, especially when it comes to maintaining optimal fluid and fluid levels and aiding in muscle contraction.

Fortunately, there are many ways to increase your potassium intake, including several nutrient-dense and high-potassium foods. In this article, a nutritionist explains some of the best sources out there.

Foods rich in potassium

According to New York City-based nutritionist Bianca Tamburello, RDN and nutrition marketing specialist at FRESH Communications, the following foods are high in potassium:

Potatoes: A small baked potato has about 759 mg of potassium. “For the most potassium in a serving, be sure to eat the potato skin, [which is also a source of vitamin C]’ says Tamburello.

Fresh Brand - Russet Potatoes, 5 lb


Beans and Lentils: According to Tamburello, 1/2 cup of cooked beans has about 400 mg of potassium and 1/2 cup of cooked lentils has about 365 mg of potassium. “Beans and lentils are nutritious plant proteins that also provide a significant amount of fiber,” she adds.

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Iberian Small Red Beans, 4 lb


Salmon: A 3 oz. Cooked salmon fillet has about 326 mg of potassium.

Oshēn Brand - Atlantic Salmon


“Shopping for seafood can be tricky, however, and as a Registered Dietitian, I recommend Chilean salmon because it’s low in mercury and particularly high in beneficial omega-3 fats. [in addition to being] a significant source of potassium,” says Tamburello.

Dairy products: A cup of low-fat milk provides about 391 mg of potassium and 7 ounces. A single container of low-fat Greek yogurt contains about 282 mg of potassium, says Tamburello. “Dairy products are also known to be a great source of calcium and a source of essential vitamin B12,” she adds.

Chobani® Greek Whole Milk Yogurt 32oz


Fruits rich in potassium

Fruits are another great source to meet some of your potassium needs, especially since they can also help with hydration and electrolyte utilization. Tamburello recommends the following high-potassium fruits:

bananas: According to Tamburello, one banana contains about 375 mg of potassium. “The soluble fiber in bananas also helps with digestion,” she says.

Fresh Organic Bananas Approx 3 pounds 1 bunch of 6-9 bananas


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Raisins: Dried fruits like raisins are a convenient option to boost your fruit intake, Tamburello says, just 1/2 cup of raisins has about 540 mg of potassium.

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Sun-Maid Californian Raisins |  32 ounce pouch |  2 pack


Cantaloupe melon: One cup of diced cantaloupe contains 427 mg of potassium. “Cantaloupe also contains a significant amount of vitamin C for immune system health,” says Tamburello.

Fresh Brand - Sliced ​​Cantaloupe, 20 oz


Vegetables rich in potassium

Not surprisingly, certain vegetables are also great sources of potassium. Tamburello recommends the following:

Spinach: A cup of cooked spinach contains a whopping 839 mg of potassium. “Leaf greens like spinach are also high in calcium,” says Tamburello. So don’t hesitate to add a few cups to your smoothie for a big electrolyte boost.

365 Everyday Value, Organic Baby Spinach, 5 oz


Tomatoes: A cup of chopped raw tomatoes contains about 427 mg of potassium. “Tomatoes also contain lycopene, a powerful antioxidant,” says Tamburello.

Fresh Brand - Tomato Blend, 10 oz


Broccoli: A cup of cooked broccoli has about 458 mg of potassium, and it’s also high in vitamin K and iron, says Tamburello.

365 by Whole Foods Market, Organic Frozen Vegetables, Brocolli, 32 oz

365 from Whole Foods Market

$5.99


How Much Potassium Do You Need in a Day?

According to Tamburello, the 2020-2025 Dietary Guidelines for Americans recommend this Women 19 and older aim to get 2600 mg of potassium daily, and men 19 and older aim for 3400 mg of potassium daily.

“Most Americans don’t do that [get] enough potassium, so [focusing on] Eating more high-potassium foods is beneficial,” she says. “In some situations [however]a doctor may recommend limiting potassium levels due to drug interactions or certain health conditions.”

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Are salt substitutes high in potassium?

If you’re looking for a salt substitute to meet your potassium needs, you might be in luck. According to Tamburello, salt substitutes can be high in potassium.

Salt For Life Salt Substitute - 10.5 oz.


“A common salt substitute high in potassium is potassium chloride, [as] Many Americans eat too much salt (sodium chloride) and too little potassium,” she says. “The advantage of using potassium chloride instead of salt (sodium chloride) is that it’s low in sodium and high in potassium.”