Potassium keeps your heart beating steadily, your muscles working properly, and your blood pressure in check. Most people need around 3,400-4,700mg daily, but many fall short without realizing it.
This list covers 100 options across fruits, vegetables, legumes, meats, and more. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Leafy Green Vegetables
Leafy greens pack serious potassium into every bite while staying low in calories. They’re some of the most versatile high-potassium foods around, working in everything from quick sautés to raw salads.
Spinach
~840 mg potassium (approx. 18% DV)
Toss raw spinach into smoothies, salads, or pasta dishes, or wilt it down as a quick side that pairs with practically anything.
Swiss Chard
~960 mg potassium (approx. 20% DV)
Sauté the stems first with garlic, then add the leaves for a two-texture side dish that stands up to bold flavors.
Beet Greens
~1,300 mg potassium (approx. 28% DV)
Don’t toss those beet tops—they contain even more potassium than the roots and taste great sautéed with olive oil and lemon.
Bok Choy
~630 mg potassium (approx. 13% DV)
Chop and add to stir-fries during the last few minutes of cooking, or braise whole baby bok choy in broth for an elegant side.
Collard Greens
~220 mg potassium (approx. 5% DV)
Strip the leaves from tough stems, then braise low and slow with smoked meat or simmer in vegetable broth for a Southern-style side.
Mustard Greens
~280 mg potassium (approx. 6% DV)
Their peppery bite mellows with cooking—try them sautéed with bacon or mixed into soups and stews for added depth.
Kale
~330 mg potassium (approx. 7% DV)
Massage raw kale with a bit of oil and salt to soften it for salads, or roast until crispy for homemade kale chips.
Turnip Greens
~250 mg potassium (approx. 5% DV)
These slightly bitter greens become tender and mild when cooked down with onions, making them perfect for Southern-style preparations.
Arugula
~370 mg potassium (approx. 8% DV)
The peppery leaves add a fresh kick to pizzas, sandwiches, and grain bowls—toss them on at the last second so they stay crisp.
Romaine Lettuce
~230 mg potassium (approx. 5% DV)
Beyond Caesar salad, grill halved romaine hearts for a smoky side dish or use the sturdy leaves as wraps for tacos and fillings.
Root Vegetables & Squashes
Root vegetables and squashes pack surprising amounts of potassium into their hearty, satisfying flesh. These underground and vine-grown powerhouses store nutrients densely, making them excellent choices for boosting potassium intake while adding substance to meals.
Sweet Potatoes
~950 mg potassium (approx. 20% DV)
Bake them whole until tender, then split and top with a pat of butter, or cube and roast with olive oil for crispy edges.
Acorn Squash
~900 mg potassium (approx. 19% DV)
Halve, scoop out the seeds, and roast cut-side down until the flesh softens and caramelizes slightly.
Butternut Squash
~580 mg potassium (approx. 12% DV)
Peel, cube, and add to soups or roast until golden for a naturally sweet side dish.
Potatoes (with skin)
~925 mg potassium (approx. 20% DV)
Keep the nutrient-rich skin on when baking, roasting, or making mashed potatoes for maximum potassium content.
Beets
~520 mg potassium (approx. 11% DV)
Roast whole in foil until fork-tender, then peel and slice for salads, or grate raw into slaws.
Parsnips
~570 mg potassium (approx. 12% DV)
Roast alongside carrots and other root vegetables, or add to soups where they contribute natural sweetness.
Rutabaga
~550 mg potassium (approx. 12% DV)
Cube and mash with butter like potatoes, or roast until caramelized for a slightly sweet, peppery flavor.
Turnips
~235 mg potassium (approx. 5% DV)
Dice and add to stews or roast with other root vegetables—they become tender and mildly sweet when cooked.
Carrots
~410 mg potassium (approx. 9% DV)
Snack on them raw with hummus, roast them whole, or grate into salads and baked goods.
Hubbard Squash
~730 mg potassium (approx. 16% DV)
Cut into manageable pieces, roast until tender, and scoop out the flesh for purees, soups, or simple side dishes.
Check These Out
Legumes & Beans
Legumes and beans pack a serious potassium punch while delivering plenty of fiber and plant-based protein. They’re pantry staples that work in everything from quick weeknight dinners to meal-prepped lunches.
White Beans
~1,004 mg potassium (approx. 21% DV)
Toss them into soups, mash them on toast with olive oil and garlic, or puree them into a creamy dip.
Lima Beans
~955 mg potassium (approx. 20% DV)
Simmer them with ham hocks for a Southern-style side, or mix into succotash with corn and peppers.
Kidney Beans
~713 mg potassium (approx. 15% DV)
They’re the backbone of chili and work well in rice bowls, tacos, or mixed into pasta salads.
Black Beans
~611 mg potassium (approx. 13% DV)
Use them in burritos, blend them into brownies for extra moisture, or make a quick Cuban-style black bean soup.
Navy Beans
~708 mg potassium (approx. 15% DV)
They’re perfect for baked beans, white bean chili, or pureed into a smooth base for creamy soups.
Chickpeas
~477 mg potassium (approx. 10% DV)
Roast them for a crunchy snack, blend into hummus, or toss into curries and grain bowls.
Pinto Beans
~746 mg potassium (approx. 16% DV)
Mash them for refried beans, add to seven-layer dip, or use as a filling for tacos and enchiladas.
Lentils
~731 mg potassium (approx. 16% DV)
They cook quickly without soaking and work beautifully in soups, dal, or as a meat substitute in Bolognese sauce.
Edamame
~676 mg potassium (approx. 14% DV)
Steam and sprinkle with sea salt for a simple snack, or toss the shelled beans into stir-fries and grain salads.
Split Peas
~710 mg potassium (approx. 15% DV)
Simmer them into classic split pea soup with ham, or cook them down into a thick Indian-style dal.
Tropical & Dried Fruits
Tropical fruits pack impressive potassium levels into their sweet, exotic flavors, while dried fruits concentrate those minerals even further. Both fresh and dried varieties make convenient snacks that deliver serious nutritional benefits.
Dried Apricots
~1,100 mg potassium per 100g (approx. 23% DV)
Chop them into oatmeal, trail mix, or grain salads for a chewy sweetness that pairs well with nuts and seeds.
Dates
~656 mg potassium per 100g (approx. 14% DV)
Blend into smoothies, stuff with nut butter for a quick snack, or use as a natural sweetener in energy balls.
Raisins
~749 mg potassium per 100g (approx. 16% DV)
Toss them into rice dishes, baked goods, or grain-based salads where their concentrated sweetness adds depth.
Prunes
~732 mg potassium per 100g (approx. 16% DV)
Eat them straight from the package, stew them for breakfast compotes, or puree into sauces for braised meats.
Dried Figs
~680 mg potassium per 100g (approx. 14% DV)
Slice them onto cheese boards, simmer in balsamic glaze, or chop into granola for a Mediterranean touch.
Bananas
~358 mg potassium per 100g (approx. 8% DV)
Slice onto cereal, blend into smoothies, or freeze for naturally sweet “nice cream” that needs no added sugar.
Cantaloupe
~267 mg potassium per 100g (approx. 6% DV)
Cube it for fruit salads, wrap with prosciutto for appetizers, or blend into refreshing summer soups.
Honeydew Melon
~228 mg potassium per 100g (approx. 5% DV)
Add chunks to fruit platters, blend into agua fresca, or pair with mint and lime for a light dessert.
Kiwi
~312 mg potassium per 100g (approx. 7% DV)
Scoop out the flesh with a spoon, slice onto yogurt bowls, or muddle into cocktails and mocktails for tropical flavor.
Mango
~168 mg potassium per 100g (approx. 4% DV)
Dice it for salsas, blend into lassis and smoothies, or grill slices for a caramelized dessert topping.
Papaya
~182 mg potassium per 100g (approx. 4% DV)
Cube the orange flesh for breakfast bowls, squeeze lime over it for a simple snack, or puree into tropical sauces.
Guava
~417 mg potassium per 100g (approx. 9% DV)
Slice and eat with the edible skin intact, blend into juices, or simmer into jam that captures its floral sweetness.
Passion Fruit
~348 mg potassium per 100g (approx. 7% DV)
Scoop the seedy pulp over desserts, stir into yogurt, or strain for a tart juice that brightens cocktails.
Dried Peaches
~996 mg potassium per 100g (approx. 21% DV)
Rehydrate them for baking projects, chop into breakfast cereals, or simmer into compotes for pancakes and waffles.
Plantains
~499 mg potassium per 100g (approx. 11% DV)
Slice and fry them at any ripeness stage, mash into a starchy side dish, or bake into chips for snacking.
Nuts & Seeds
Nuts and seeds pack impressive amounts of potassium into small packages, making them perfect for snacking or adding crunch to meals. They’re shelf-stable and versatile, so keeping a variety on hand means potassium-rich options are always within reach.
Pistachios
~1,025 mg potassium per 100g (approx. 22% DV)
Toss them into salads, blend into pesto, or simply shell and snack on them throughout the day.
Almonds
~705 mg potassium per 100g (approx. 15% DV)
Keep raw or roasted almonds in a desk drawer for quick snacking, or chop them over oatmeal and yogurt for added texture.
Hazelnuts
~680 mg potassium per 100g (approx. 14% DV)
Toast hazelnuts to bring out their rich flavor, then chop and sprinkle over roasted vegetables or fold into baked goods.
Sunflower Seeds
~645 mg potassium per 100g (approx. 14% DV)
Sprinkle them over grain bowls, stir into muffin batter, or add to homemade granola for a satisfying crunch.
Pumpkin Seeds (Pepitas)
~788 mg potassium per 100g (approx. 17% DV)
Roast with spices for a savory snack, or scatter raw pepitas over soups and salads for extra nutrition.
Cashews
~660 mg potassium per 100g (approx. 14% DV)
Blend soaked cashews into creamy sauces, toss into stir-fries, or eat them straight from the jar.
Brazil Nuts
~659 mg potassium per 100g (approx. 14% DV)
Limit to just a few per day due to their high selenium content, and enjoy them as a standalone snack or chopped into trail mix.
Pine Nuts
~597 mg potassium per 100g (approx. 13% DV)
Toast pine nuts in a dry skillet until golden, then add to pasta dishes, grain salads, or homemade pesto.
Walnuts
~441 mg potassium per 100g (approx. 9% DV)
Chop walnuts into brownies and banana bread, or add them to cheese boards for a nutrient boost.
Pecans
~410 mg potassium per 100g (approx. 9% DV)
Use chopped pecans as a crunchy topping for sweet potatoes, or fold them into pancake and waffle batter.
Flax Seeds
~813 mg potassium per 100g (approx. 17% DV)
Grind flax seeds fresh before adding to smoothies, oatmeal, or baked goods to help the body absorb their nutrients.
Chia Seeds
~407 mg potassium per 100g (approx. 9% DV)
Stir chia seeds into yogurt or plant milk and let them sit for a pudding-like texture, or sprinkle them into smoothies.
Sesame Seeds
~468 mg potassium per 100g (approx. 10% DV)
Toast sesame seeds for deeper flavor, then use as a finishing touch on roasted vegetables, noodles, or avocado toast.
Macadamia Nuts
~368 mg potassium per 100g (approx. 8% DV)
Chop macadamias into cookies and energy balls, or enjoy their buttery flavor as a simple snack.
Hemp Seeds (Hearts)
~1,200 mg potassium per 100g (approx. 26% DV)
Sprinkle hemp hearts over salads, blend into smoothies, or stir into hummus for a nutty boost without any hard shells.
Fish & Seafood
Fish and seafood pack impressive potassium levels along with lean protein and omega-3s. These ocean and freshwater options work equally well grilled, baked, or pan-seared for weeknight dinners.
Salmon
~534 mg potassium (approx. 11% DV)
Grill fillets with lemon and dill, or bake in parchment paper with vegetables for an easy cleanup.
Halibut
~576 mg potassium (approx. 12% DV)
This mild white fish pairs well with herb butter or citrus sauces and stays moist when baked or grilled.
Tuna
~484 mg potassium (approx. 10% DV)
Sear fresh steaks for salads and grain bowls, or use canned tuna for quick sandwiches and pasta dishes.
Rockfish
~520 mg potassium (approx. 11% DV)
This firm-textured fish holds up well in tacos, stews, and stir-fries without falling apart.
Cod
~468 mg potassium (approx. 10% DV)
The flaky texture works perfectly for fish and chips, baked dishes, or simple pan-frying with breadcrumbs.
Mackerel
~401 mg potassium (approx. 9% DV)
This oily fish delivers bold flavor when grilled whole or smoked for salads and breakfast plates.
Trout
~481 mg potassium (approx. 10% DV)
Pan-fry with almonds and butter for a classic preparation, or stuff and bake with herbs.
Snapper
~483 mg potassium (approx. 10% DV)
The sweet, mild flavor makes it perfect for baking with tomatoes and olives or grilling with spice rubs.
Swordfish
~465 mg potassium (approx. 10% DV)
These meaty steaks handle high heat beautifully on the grill and pair well with bold marinades.
Mahi-Mahi
~448 mg potassium (approx. 10% DV)
The firm texture and mild taste make it ideal for fish tacos, blackened preparations, or coconut curry.
Clams
~628 mg potassium (approx. 13% DV)
Steam with white wine and garlic for pasta, or add to chowders and seafood stews.
Mussels
~268 mg potassium (approx. 6% DV)
Cook quickly in broth with shallots and herbs, then serve with crusty bread for soaking up the liquid.
Oysters
~156 mg potassium (approx. 3% DV)
Enjoy raw on the half shell with mignonette, or bake with butter and breadcrumbs for a cooked option.
Scallops
~314 mg potassium (approx. 7% DV)
Sear in a hot pan until golden brown for salads and pasta, or skewer and grill with vegetables.
Lobster
~230 mg potassium (approx. 5% DV)
Steam or boil the tails and claws, then serve with melted butter or toss the meat into rolls and salads.
Dairy & Dairy Alternatives
Dairy products pack a surprising potassium punch while delivering protein and calcium. Plant-based alternatives often match or exceed their dairy counterparts, making this category valuable for any eating style.
Plain Yogurt
~573 mg potassium (approx. 12% DV)
Layer it with fruit for breakfast, blend into smoothies, or use as a tangy base for dips and salad dressings.
Milk (Low-Fat or Whole)
~366 mg potassium (approx. 8% DV)
Pour over cereal, blend into coffee drinks, or use in baking and cooking for added nutrition.
Kefir
~376 mg potassium (approx. 8% DV)
Drink straight, blend into smoothies, or use as a buttermilk substitute in pancakes and baked goods.
Soy Milk
~287 mg potassium (approx. 6% DV)
Use anywhere regular milk goes—from morning coffee to creamy pasta sauces.
Coconut Milk (Canned)
~631 mg potassium (approx. 13% DV)
Add richness to curries, soups, and smoothies with this creamy tropical option.
Buttermilk
~370 mg potassium (approx. 8% DV)
Use in biscuits, ranch dressing, pancakes, or as a tenderizing marinade for chicken.
Cottage Cheese
~194 mg potassium (approx. 4% DV)
Eat plain with fruit, blend into pancake batter, or use as a high-protein base for savory bowls.
Ricotta Cheese
~207 mg potassium (approx. 4% DV)
Dollop onto toast, layer into lasagna, or mix with herbs for stuffed pasta shells.
Evaporated Milk
~382 mg potassium (approx. 8% DV)
Add to coffee for creaminess, use in mac and cheese, or pour into pumpkin pie filling.
Almond Milk (Unsweetened)
~176 mg potassium (approx. 4% DV)
Pour over cereal, add to coffee, or use in baking as a lighter dairy-free option.
Greek Yogurt
~240 mg potassium (approx. 5% DV)
Use as a sour cream substitute, mix into parfaits, or blend into protein-packed smoothies.
Oat Milk
~389 mg potassium (approx. 8% DV)
Steam for lattes, use in baking, or pour over granola for a creamy plant-based option.
Snacks & Treats
Snacking doesn’t have to derail potassium goals. These portable options deliver a solid nutritional boost while satisfying cravings between meals.
Dark Chocolate
~830 mg potassium per 100g (approx. 18% DV)
Choose varieties with 70% cacao or higher for the best potassium content along with antioxidants.
Potato Chips
~1,200 mg potassium per 100g (approx. 26% DV)
The baking process concentrates potassium, though baked versions offer a lighter alternative to traditional fried chips.
Trail Mix
~600-800 mg potassium per 100g depending on blend (approx. 13-17% DV)
Look for mixes heavy on dried fruit and seeds rather than candy-coated additions.
Beef Jerky
~370 mg potassium per 100g (approx. 8% DV)
This protein-packed snack travels well and needs no refrigeration, making it ideal for hiking or road trips.
Peanuts
~705 mg potassium per 100g (approx. 15% DV)
Raw or dry-roasted versions keep sodium in check while delivering satisfying crunch and plant protein.
Peanut Butter
~649 mg potassium per 100g (approx. 14% DV)
Spread on apple slices or celery sticks for a classic combination that adds even more potassium.
Popcorn (Air-Popped)
~329 mg potassium per 100g (approx. 7% DV)
Skip the butter-drenched movie theater version and air-pop at home with a sprinkle of nutritional yeast or herbs.
Avocado
~485 mg potassium per 100g (approx. 10% DV)
Mash onto rice cakes or toast for a creamy snack that satisfies without feeling heavy.
Olives
~42 mg potassium per 100g (approx. 1% DV)
Kalamata and green varieties both work well on their own or added to cheese boards.
Hummus
~228 mg potassium per 100g (approx. 5% DV)
Pair with veggie sticks or whole-grain crackers for a Mediterranean-inspired snack break.
Energy Bars
~200-400 mg potassium per bar depending on ingredients (approx. 4-9% DV)
Check labels for fruit and nut-based options rather than those loaded with added sugars.
Tomato Juice
~535 mg potassium per cup (approx. 11% DV)
Low-sodium versions keep things balanced while delivering concentrated vegetable nutrition in drinkable form.
Coconut Water
~600 mg potassium per cup (approx. 13% DV)
This natural hydrator works well post-workout or as a base for fruit smoothies.
FAQs
Most adults need about 2,600-3,400 mg of potassium daily, with men requiring slightly more than women. This amount supports proper muscle function, nerve signaling, and blood pressure regulation. Check with a healthcare provider for personalized recommendations, especially if managing certain health conditions.
Dried apricots, white beans, and potatoes with skin are among the highest potassium foods, each providing over 1,000 mg per serving. Other top sources include salmon, avocados, and spinach. Bananas are popular but actually contain moderate amounts compared to these powerhouses.
Yes, consuming too much potassium can lead to hyperkalemia, a condition that may cause irregular heartbeat and muscle weakness. This typically happens through supplements rather than food, or when kidney function is impaired. Most healthy people can safely process excess potassium from dietary sources.
Common symptoms include muscle weakness, cramps, fatigue, and irregular heartbeat. Severe deficiency may cause constipation, tingling sensations, or breathing difficulties. Anyone experiencing these symptoms should consult a healthcare provider for proper testing and treatment.
Most people can meet their potassium needs through food rather than supplements. Potassium supplements can be dangerous if taken incorrectly, especially for those with kidney issues or taking certain medications. Always consult a doctor before starting any potassium supplementation.
Boiling can cause some potassium to leach into cooking water, reducing the content by 5-20% depending on the food. Steaming, roasting, or microwaving preserves more potassium. To retain maximum potassium when boiling, use minimal water or save the cooking liquid for soups and sauces.
Bananas are convenient and contain a decent amount of potassium (about 420 mg), but they're not the highest source. Foods like sweet potatoes, white beans, beet greens, and salmon actually contain significantly more potassium per serving. Bananas remain a great portable option for a quick potassium boost.
People with chronic kidney disease must carefully monitor potassium since damaged kidneys can't remove excess amounts effectively. Those taking certain blood pressure medications, diuretics, or ACE inhibitors should also track their intake. Anyone with heart conditions or diabetes should discuss potassium levels with their healthcare provider.