Potassium is an essential mineral that plays a crucial role in various bodily functions, including maintaining fluid balance, muscle contractions, and nerve signals. Here are some of the best foods that are high in potassium:
Fruits
Bananas:
A well-known source of potassium, with about 422 mg per medium banana.
Avocados:
One medium avocado contains about 975 mg of potassium.
Oranges and Orange Juice:
One medium orange has around 237 mg, and a cup of orange juice contains about 496 mg.
Apricots:
Fresh apricots provide about 427 mg per cup. Dried apricots are even more concentrated, offering around 1,511 mg per cup.
Melons:
Cantaloupe and honeydew melons are rich in potassium, with around 427 mg per cup.
Kiwi:
One medium kiwi contains about 215 mg of potassium.
Vegetables
Sweet Potatoes:
One medium sweet potato has about 541 mg of potassium.
Potatoes:
One medium baked potato (with skin) provides about 926 mg of potassium.
Spinach:
One cup of cooked spinach contains about 839 mg of potassium.
Tomatoes and Tomato Products:
One cup of tomato sauce has about 728 mg of potassium.
Beet Greens:
One cup of cooked beet greens offers about 1,309 mg of potassium.
Swiss Chard:
One cup of cooked Swiss chard provides about 961 mg of potassium.
Legumes and Beans
Lentils:
One cup of cooked lentils contains about 731 mg of potassium.
Kidney Beans:
One cup of cooked kidney beans provides about 713 mg of potassium.
White Beans:
One cup of cooked white beans offers about 1,189 mg of potassium.
Black Beans:
One cup of cooked black beans contains about 611 mg of potassium.
Nuts and Seeds
Almonds:
One ounce (about 23 almonds) provides approximately 200 mg of potassium.
Sunflower Seeds:
One ounce of sunflower seeds has about 241 mg of potassium.
Pumpkin Seeds:
One ounce of pumpkin seeds contains about 261 mg of potassium.
Dairy and Dairy Alternatives
Milk:
One cup of milk contains about 366 mg of potassium.
Yogurt:
One cup of plain yogurt offers about 573 mg of potassium.
Soy Milk:
One cup of soy milk contains about 287 mg of potassium.
Fish and Seafood
Salmon:
One 3-ounce cooked serving of salmon provides about 534 mg of potassium.
Tuna:
One 3-ounce serving of tuna offers about 484 mg of potassium.
Clams:
One 3-ounce serving of clams contains about 534 mg of potassium.
Miscellaneous
Coconut Water:
One cup of coconut water provides about 600 mg of potassium.
Molasses:
One tablespoon of blackstrap molasses contains about 498 mg of potassium.
Tips for Incorporating High-Potassium Foods into Your Diet
Smoothies: Add bananas, spinach, and yogurt to your smoothies.
Salads: Include avocado, tomatoes, and beans in your salads.
Snacks: Snack on nuts like almonds or sunflower seeds.
Meals: Use sweet potatoes or regular potatoes as a base for meals.
Beverages: Drink coconut water or orange juice.
Eating a variety of these potassium-rich foods can help you meet your daily potassium needs and support overall health.