Top 10 Foods Highest in Potassium

    

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest.

High potassium foods include beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas. The current daily value for potassium is 3,500 milligrams (mg). Below is a list of high potassium foods ranked by common serving sizes, for more see the lists of high potassium foods by nutrient density, potassium rich foods, fruits high in potassium, and vegetables high in potassium.

1. White Beans
1004mg (29% DV) in 1 cup (179g)
561mg (16% DV) in 100g

Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked. Click to see complete nutrition facts.




2. Dark Leafy Greens (Spinach)
839mg (24% DV) in 1 cup cooked (180g) 
167mg (5% DV) in 1 cup raw (30g) 
558mg (16% DV) in 100g

Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV). 
Click to see complete nutrition facts.




3. Baked Potatoes (With Skin)
926mg (26% DV) in an average potato (173g)
535mg (15% DV) in 100g

Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. Click to see complete nutrition facts.

Advertisement (Bad ad? How to mute ads)
---
---





4. Dried Apricots
576mg (22% DV) in 1/2 cup (65g)
1162mg (33% DV) in 100g

Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV). 
Warning: Dried fruits are high in sugar. Click to see complete nutrition facts.




5. Baked Acorn Squash
896mg (25% DV) in 1 cup (205g)
437mg (12% DV) in 100g

Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV). Click to see complete nutrition facts.




6. Yogurt (Plain, Skim/Non-Fat)
625mg (17% DV) in 1 cup (8 fl oz) (245g)
255mg (7% DV) in 100g

Other Yogurt High in Potassium (%DV per cup):Whole-Fat (11% DV), Chocolate Yogurt (24% DV). Click to see complete nutrition facts.

Advertisement (Bad ad? How to mute ads)
---
---





7. Fish (Salmon)
534mg (15% DV) in 3 oz (85g) 
628mg (18% DV) in 100g

Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV. Click to see complete nutrition facts.




8. Avocados
1116mg (32% DV) in 1 cup, pureed (230g) 
975mg (28% DV) in an average avocado (201g) 
485mg (14% DV) in 100g

An average avocado provides 322 calories, half a cup purred contains 184 calories. Click to see complete nutrition facts.




9. Mushrooms (White)
428mg (12% DV) in 1 cup sliced (108g) 
396mg (11% DV) in 100g

1 cup cooked sliced white mushrooms contain 28 calories. 
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV). Click to see complete nutrition facts.




10. Bananas
806mg (23% DV) in 1 cup, mashed (225g) 
422mg (12% DV) in an average banana (118g) 
358mg (10% DV) in 100g

Plantains are also high in potassium with 1 cup mashed providing 930mg (27%DV).
See the full list of high potassium fruits.
Click to see complete nutrition facts.