Top 10 foods high in potassium

Potassium is crucial for the health of your heart, kidneys, muscles, and nerves. Low potassium levels can cause your blood pressure to rise, increase the probability of developing kidney stones, and even drain your bones of calcium.

Bananas come to mind when thinking of foods high in potassium, right? It might surprise you to find that bananas do not even rank among the top 10 foods high in potassium.

Sources of potassium

Potassium can be found in various foods that make up a typical diet. Popular sources include leafy greens like spinach, kale, and lettuce, as well as fruits like bananas, citrus, and dried apricots. Additionally, nuts like almonds and peanuts, dairy products such as milk and yogurt, and vegetables like potatoes and tomatoes are also potassium rich food. 

Read on to learn more about the top 10 foods high in potassium.

List of Potassium Rich foods 

Here are a few great sources of potassium that contain rich potassium and are healthy for your health as well

1. Potatoes


Potatoes have a bad reputation when it comes to nutrition, but that’s mainly due to the way they’re prepared (fried in oil as french fries or chips, or covered in cheese, sour cream, and butter). But the typical potato is a nutritious powerhouse, particularly in terms of potassium. According to the USDA, a medium russet potato contains about 900 mg of the vitamin, and other types (red, yellow, and even sweet potatoes) have 400 mg and higher concentrations. 

2. Avocados


According to the USDA, foods with potassium are essential for maintaining a healthy heart. One such food is avocados, which are known for their creamy texture and green-fleshed goodness. Apart from being delicious, avocados are packed with a whopping 690 mg of potassium. This makes them highly beneficial not just for your heart but also for your overall well-being.

But that’s not all – avocados offer additional health benefits. They are high in fiber and heart-healthy lipids, making them even more valuable for your cardiovascular system. Consuming avocados, with their healthier monounsaturated fats, can also help increase levels of “good” high-density lipoprotein (HDL) cholesterol.

3. Tomatoes


Several health advantages come from eating fresh tomatoes. However, it is recommended to utilize concentrated tomato products, like tomato puree or tomato juice, to obtain more potassium. A cup of tomato juice has 527 mg and a half cup of tomato puree has 549 mg of potassium. One medium raw tomato has 292 mg of potassium, which is another mineral found in fresh tomatoes. Tomato puree is frequently used in cooking, such as by incorporating it into pasta sauces. Tomato juice from cans or bottles can also be consumed or used in a variety of dishes.

4. Dark Leafy Greens

Dark leafy greens

Dark leafy greens like spinach, which when cooked has an incredible 1,180 mg per cup, are some of the finest sources of potassium rich food, according to USDA data. Swiss chard follows with about 1,000 mg per cooked cup, and even cooked bok choy has about 445 mg per cup. Even when eaten fresh, all of these foods contain some potassium, although cooked meals have more.

5. Salmon


12 fillets have a total weight of 772 grams. Wild-caught salmon is abundant in omega-3 fatty acids, essential for maintaining good health. It is also a great source of potassium, vitamins, minerals, and proteins. These vital fatty acids play a role in promoting heart health and reducing the impacts of conditions such as depression, high blood pressure, ADHD, ADD, joint pain, and chronic skin problems like eczema. 

6. Pomegranates


A great source of potassium is pomegranates. One fruit might have 666 mg of potassium in it! This amounts to around 19% of the 3500 mg recommended daily intake (RDI). Pomegranates are abundant in vitamins like vitamin C, vitamin K, and several B vitamins in addition to being high in potassium. Punicalagins, another powerful antioxidant found in pomegranates, are also present. Both the pomegranate’s peel and the juice from the seeds contain these. 

7. White Beans

white beans

White beans contain 502 milligrams per half cup and are known for their high fiber content as well as their significant potassium content. Including white beans in your diet can aid in lowering the risk of diabetes, heart disease, and weight gain. Adding foods with potassium, such as white beans, to your diet is a great way to ensure you are getting enough of this vital mineral. 

8. Kiwifruit

kiwi fruit

When it comes to potassium-rich fruits, bananas typically get all the attention, but a small kiwifruit has almost as much as an entire banana, at 215 milligrams. Other fruits that should be on your shopping list include oranges, including their juice, which has nearly 500 milligrams of potassium in an 8-ounce glass.

9. Coconut Watercoconut water 

Coconut water is a very hydrating beverage. One cup (240 mL) of coconut water has 13% of your daily value (DV) for potassium. Additionally, it contains significant amounts of magnesium, sodium, and manganese. After a sweaty workout, coconut water is particularly remarkable when served with ice. Just be sure to keep away from various types with additional sugar.

10. Beets


Including a half-cup portion of beets in your diet can provide you with 259 milligrams of potassium, offering numerous potential health benefits. Beets are rich in dietary nitrates, which act as vasodilators, effectively reducing blood pressure and promoting overall heart health. However, if you are looking for food that lowers potassium, beets might not be the best option as they are relatively high in potassium content. 

What Happens When We Take Extra Potassium? 

Excessive potassium can cause high levels of potassium in the body, which can be problematic for individuals with kidney issues. The kidneys usually regulate potassium levels by eliminating excess potassium, but when kidney function is compromised, they may struggle to do so. Therefore, these individuals need to monitor their dietary potassium intake. This involves being aware of high potassium foods to avoid and making necessary dietary adjustments. Learning how to prepare foods in a way that lowers potassium content can also be helpful. 

Food That Lower Potassium 

The following are fruits that are typically Food that lower potassium:

  • apples (medium size) or it’s juice or sauce
  • raspberries
  • cherries
  • blueberries
  • blackberries
  • strawberries
  • grapes or grape juice
  • cranberries or cranberry juice
  • cucumber
  • green beans
  • Green or red cabbage
  • raw white mushrooms
  • Peas
  • eggplant
  • kale
  • lettuce

High Potassium Foods To avoid 

The following are fruits that are typically high potassium:

  • raw apricots (2 medium)
  • bananas (½ whole)
  • dried apricots (5 halves)
  • dates (5 whole)
  • avocados (¼ whole)
  • cooked broccoli
  • beets
  • brussels sprouts
  • raw carrots
  • leafy greens, except kale
  •  baked beans
  • black beans
  • nuts and seeds (1 oz.)
  • peanut butter (2 tbsp.)
  • bran products
  • chocolate 
  • granola
  • milk, all types (1 cup)


In conclusion, potassium is crucial for maintaining the health of your heart, kidneys, muscles, and nerves. Low levels of potassium can lead to various health issues such as high blood pressure, kidney stone formation, and weakened bones. 


Some foods that are high in potassium include potatoes, avocados, tomatoes, dark leafy greens like spinach, salmon, pomegranates, white beans, kiwifruit, coconut water, beets, and dried apricots.

Potassium is essential for the health of our hearts, kidneys, muscles, and nerves. It helps regulate blood pressure, prevents kidney stone formation, and keeps our bones strong.

You can add potassium-rich foods to your diet by including options like salads with spinach or lettuce, eating potatoes with the skin on, snacking on dried apricots or pomegranates, and incorporating avocados into your meals

You can add potassium-rich foods to your diet by including options like salads with spinach or lettuce, eating potatoes with the skin on, snacking on dried apricots or pomegranates, and incorporating avocados into your meals.