Wellness Nutrition 8 Foods That Are High in Potassium By Isabel Vasquez RD LDN Isabel Vasquez RD LDN Isabel Vasquez is a freelance writer and bilingual registered dietitian practicing from an intuitive eating, culturally sensitive framework. health's editorial guidelines Updated on November 15, 2024 Medically reviewed by Kayla Girgen, RD Medically reviewed by Kayla Girgen, RD Kayla Girgen, RD, is a licensed dietitian who specializes in weight management and weight loss for patients after bariatric surgery. learn more In This Article View All In This Article Foods High in Potassium How Much You Need Reasons To Avoid Potassium FAQs Close bit245 / Getty Images Many foods are high in potassium, including fruits like bananas and guava and vegetables like leafy greens and yams. Many people in the United States still do not meet the daily recommendations for potassium. Incorporating more potassium-rich foods into your diet can help you reach the optimal intake. Potassium is an electrolyte important for heart and bone health, muscle and nerve function, and more. Eating a diet high in potassium can help lower blood pressure, reduce the risk of kidney stones, and regulate blood glucose (sugar) levels. 1. Fruits You may think of bananas when you think of potassium-rich fruit. A medium banana offers about 451 milligrams of potassium, which is about 9.5% of the Daily Value (DV). Several fruits have even higher levels of potassium. Durian, a fruit popular in Southeast Asia, has an impressive 1,059 milligrams of potassium in each cup, which is 23% of the DV. Other fruits that are good sources of potassium include: Sapote or sapodilla: 794 milligrams (mg) per cup, or 17% of the DVJackfruit: 739 mg per cup, or 16% of the DVGuava: 688 mg per cup, or 15% of the DVSoursop: 626 mg per cup, or 13% of the DV More fruits with potassium include kiwi, cantaloupe, grapefruit, and apricots. Dried fruit is also high in potassium since it's essentially a concentrated version of fresh fruit. It's easy to bring with you on the go and has a much longer shelf life than fresh fruit. The dried fruits with the most potassium include: Dried apricots: 755 mg per 1/2 cup, or 16% of the DVPrunes: 635 mg per 1/2 cup, or 14% of the DVRaisins: 618 mg per 1/2 cup, or 13% of the DV 2. Vegetables Vegetables are one of the most potassium-rich food groups. It's not just leafy greens—even potatoes are a source of potassium. Fufu, a West and Central African starchy vegetable, is very high in potassium. It has 1,080 milligrams per cup, or 23% of the DV. Other vegetables high in potassium include: Beet greens: 1,309 mg per cup cooked, or 28% of the DVSwiss chard: 961 mg per cup cooked, or 20% of the DVBaked potato, with skin: 926 mg per medium potato, or 20% of the DVYam: 911 mg per cup cooked, or 19% of the DVAcorn squash: 896 mg per cup cooked, or 19% of the DV Vegetables are also great sources of fiber, which supports digestive health. They also have phytonutrients that can prevent several diseases. 3. Juice Whole fruits and vegetables are important because they contain fiber. This nutrient promotes digestive health, helps manage cholesterol, and promotes satiety (fullness). Drinking 100% fruit juice is another way to get in vitamins and minerals found in whole fruit, including potassium. Juices that are sources of potassium include: Prune juice: 707 mg per cup, or 15% of the DV Carrot juice: 689 mg per cup, or 15% of the DV Passion fruit juice: 687 mg per cup, or 15% of the DV Pomegranate juice: 533 mg per cup, or 11% of the DV Tomato juice: 527 mg per cup, or 11% of the DV 4. Dairy Products Dairy is one of the richest sources of calcium, which is an important nutrient for bone health. It's also a good source of potassium. You can find potassium in dairy products like: Yogurt, plain, non-fat: 625 mg per 8 ounces, or 13% of the DVKefir, plain, low-fat: 399 mg per cup, or 8% of the DVMilk, fat-free: 382 mg per cup, or 8% of the DV Greek yogurt has only about half as much potassium as regular yogurt, but it does have more protein. You will still get some potassium if you prefer Greek yogurt. You may need to incorporate more potassium-rich foods to meet your needs. Yogurt and kefir are also rich in probiotics. These helpful bacteria help promote gut health and may improve immune and mental health. 5. Legumes Legumes include beans, lentils, and peas. They are sources of plant-based protein, phytonutrients, and fiber. Not all legumes are high in potassium. Incorporating certain legumes into your diet can still increase potassium intake. Legumes that are good sources of potassium include: Lima beans: 969 mg per cup cooked, or 21% of the DVLentils: 731 mg per cup cooked, or 16% of the DVAdzuki (red mung) beans: 612 mg per ½ cup cooked, or 13% of the DVKidney beans: 607 mg per cup canned, or 13% of the DVWhite beans: 502 mg per ½ cup cooked, or 11% of the DV You might make a soup with lentils, potatoes, squash, and Swiss chard for a potassium-rich meal. This legume and vegetable combination has both potassium and fiber. 6. Seafood Seafood is a nutrient-dense protein source with additional health benefits. Certain kinds of seafood are sources of potassium and other nutrients like vitamin D, zinc, and omega-3 fatty acids. Some types of seafood that offer potassium, based on a 3-ounce serving, include: Clams: 534 mg, or 11% of the DVSkipjack tuna: 444 mg, or 9% of the DVPollock: 388 mg, or 8% of the DVRainbow trout, freshwater: 383 mg, or 8% of the DVWhiting: 368 mg, or 8% of the DV 7. Meat Meat does not have as much potassium as fruits and vegetables do. It can still help you meet your overall potassium needs. It's also a source of complete protein, like seafood. Goat is a popular type of meat in African, Middle Eastern, and some Caribbean cuisines and offers a good source of potassium. Chicken breast and beef contain similar amounts: Goat: 344 mg per 3 ounces (oz), or 7% of the DV Chicken breast, boneless, grilled: 332 mg per 3 oz, or 7% of the DV Beef, top sirloin, grilled: 315 mg per 3 oz, or 7% of the DV You can pair these meats with vegetables or legumes for a well-rounded, health-promoting meal that includes potassium. These meals also contain fiber and carbohydrates for energy and satiety. 8. Soy Products Soy products, including many plant-based foods, can help you meet your daily potassium needs. Common soy products like soy milk, soybeans, tofu, edamame, and tempeh are also good sources of plant protein. They also provide other nutrients like magnesium and calcium. Here's the potassium content of popular soy products: Soybeans: 443 mg per 1/2 cup cooked, or 9% of the DVTempeh: 342 mg per 1/2 cup, or 7% of the DVEdamame: 338 mg per 1/2 cup cooked, or 7% of the DVTofu, raw, firm: 299 mg per 1/2 cup, or 6% of the DVSoy milk, unsweetened: 292 mg per cup, or 6% of the DV Soy products are not especially high in potassium. They can still contribute to your overall potassium intake as part of a well-balanced diet. How Much You Need How much potassium you need varies based on your age, sex, and whether you are pregnant or breastfeeding. Here are the adequate intakes (AIs) for potassium: 0-6 months: 400 mg7-12 months: 860 mg1-3 years: 2,000 mg4-8 years: 2,300 mg9-13 years: 2,500 mg for males; 2,300 mg for females14-18 years: 3,000 mg for males; 2,300 mg for females; 2,600 mg if pregnant; 2,500 mg if breastfeeding19-50 years: 3,400 mg for males; 2,600 mg for females; 2,900 mg if pregnant; 2,800 mg if breastfeeding51 years and older: 3,400 mg for males; 2,600 mg for females Signs of Low Potassium Most people in the U.S. do not meet these potassium recommendations. Potassium has been classified as a "nutrient of public health concern." Signs of low potassium can include: Abnormal heart rhythm Constipation Fatigue Lightheadedness Muscle damage, spasms, or weakness Numbness or tingling You may be at risk for hypertension (high blood pressure) if you regularly do not consume enough potassium. Potassium interacts with sodium. Your body may become more sensitive to sodium if it does not get enough potassium. Potassium is an important nutrient in the Dietary Approaches to Stop Hypertension (DASH) diet. Inadequate potassium intake can increase your risk of kidney stones by increasing urinary calcium excretion. Reasons To Avoid Potassium Some people may need to avoid or limit potassium. Too much potassium can be dangerous in people with conditions like chronic kidney disease (CKD) or diabetes. These conditions make it difficult for the kidneys to filter excess potassium from the body. People with heart failure or who take medications to lower blood pressure may avoid potassium. Too much potassium can cause an abnormal heart rhythm. This side effect can be especially dangerous in people with heart failure. A Quick Review Potassium is found in several different foods, but many people in the U.S. do not meet their daily needs. Fruits, vegetables, and legumes are some of the richest sources of potassium. They also offer many other nutrients, like fiber. Potassium is also found in seafood, dairy, meat, and soy products. Eating a well-rounded diet that contains these food groups will help you meet your daily needs and promote overall health. Frequently Asked Questions What raises potassium quickly? You can eat potassium-rich foods, such as fruits and vegetables, to raise potassium quickly. Potassium is also available in supplements, but it's important to talk to a healthcare provider before taking one. What drink is high in potassium? You can find potassium in a number of beverages. Drinks high in potassium include coffee, fruit juice, milk, and tea. What depletes potassium? The kidneys typically filter excess potassium from the body to maintain balance. There are certain factors that can interrupt this balance and deplete potassium, such as:Antibiotics and diuretics (water pills)CKDDiarrhea and vomitingEating disordersExcess laxative useGenetic disordersHyperaldosteronism (causes excess levels of the hormone aldosterone, which leads to high blood pressure)Low magnesium levelSweating Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 12 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Institutes of Health: Office of Dietary Supplements. Potassium - health professional fact sheet. MedlinePlus. Potassium in diet. Dietary Guidelines for Americans. Food sources of potassium. Aune D, Giovannucci E, Boffetta P, et al. 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