Getting enough potassium does not require specialty powders or complicated recipes. It starts with knowing which foods naturally carry this essential mineral and how easily they fit into your routine.
From produce and pantry staples to proteins and snacks, this list is designed to help you build balanced meals that work for real life.
Meat & Fish
Meat and fish are excellent sources of potassium. This mineral plays a vital role in fluid balance, nerve function, muscle contraction, and maintaining healthy blood pressure. Many animal-based foods provide substantial amounts, especially fish and organ meats.
(All values are approximate and based on a cooked 100 g serving, unless stated.)
Salmon
~400–600 mg potassium per 100 g
One of the richest common fish sources. Also provides omega-3 fatty acids.
Tuna
~400–500 mg potassium per 100 g
A strong potassium source. Fresh tuna tends to contain more than canned.
Halibut
~450–500 mg potassium per 100 g
Very high levels compared with many other fish. Highly nutrient dense.
Cod
~400–450 mg potassium per 100 g
Reliable high-potassium fish. Easy to include in regular meals.
Mackerel
~450–550 mg potassium per 100 g
Exceptionally nutrient dense fish. Also rich in healthy fats.
Sardines
~350–450 mg potassium per 100 g
Provides meaningful potassium alongside calcium and omega-3s.
Beef (lean cuts)
~300–400 mg potassium per 100 g
A good everyday potassium source. Levels vary by cut.
Chicken breast
~300–400 mg potassium per 100 g
Common protein source with meaningful potassium content.
Turkey
~300–400 mg potassium per 100 g
Comparable to chicken. Provides strong potassium levels.
Pork (lean cuts)
~350–400 mg potassium per 100 g
Provides substantial potassium along with high-quality protein.
Beef liver
~300–400 mg potassium per 100 g
Nutrient dense organ meat with strong potassium levels.
Vegetables & Leafy Greens
Vegetables and leafy greens are some of the richest and most reliable sources of potassium. Many provide very high amounts per serving, making them essential for supporting heart health, muscle function, and fluid balance.
(All values are approximate and based on a cooked 100 g serving, unless stated.)
Potatoes (with skin)
~400–550 mg potassium per 100 g
One of the most well-known high-potassium vegetables. The skin contains especially high levels.
Sweet potatoes
~400–500 mg potassium per 100 g
Exceptionally rich source. Also high in fiber and vitamin A.
Spinach (cooked)
~500–560 mg potassium per 100 g
One of the richest leafy green sources. Cooking concentrates potassium.
Swiss chard (cooked)
~500–550 mg potassium per 100 g
Extremely high levels. One of the top vegetable sources overall.
Beet greens (cooked)
~700–900 mg potassium per 100 g
One of the most concentrated vegetable sources available.
Tomatoes
~300–450 mg potassium per 100 g
Provides meaningful potassium, especially in cooked forms.
Tomato paste
~900–1,000 mg potassium per 100 g
Exceptionally concentrated due to water removal.
Butternut squash
~350–450 mg potassium per 100 g
Strong potassium levels. Easy to incorporate into meals.
Acorn squash
~400–500 mg potassium per 100 g
Another excellent squash source.
Brussels sprouts
~350–400 mg potassium per 100 g
Reliable high-potassium vegetable.
Broccoli
~300–400 mg potassium per 100 g
Provides meaningful potassium alongside fiber and antioxidants.
Mushrooms
~300–450 mg potassium per 100 g
One of the best potassium sources among non-leafy vegetables.
Fruits
Many fruits are excellent sources of potassium and can contribute significantly to daily intake. Potassium in fruit helps regulate fluid balance, muscle contractions, and heart function. Some fruits are especially concentrated and are among the best natural sources overall.
(All values are approximate and based on a raw 100 g serving, unless stated.)
Bananas
~350–400 mg potassium per 100 g
One of the most well-known potassium sources. Easy to consume regularly.
Avocado
~450–500 mg potassium per 100 g
Exceptionally rich source. Contains more potassium per gram than bananas.
Dried apricots
~1,000–1,200 mg potassium per 100 g
Extremely concentrated due to water removal. One of the richest fruit sources.
Prunes (dried plums)
~700–800 mg potassium per 100 g
Very high levels. Also beneficial for digestive health.
Raisins
~700–750 mg potassium per 100 g
Highly concentrated source due to drying.
Dates
~650–750 mg potassium per 100 g
One of the richest commonly consumed dried fruits.
Cantaloupe (melon)
~250–350 mg potassium per 100 g
Strong fresh fruit source. Also high in hydration.
Honeydew melon
~220–300 mg potassium per 100 g
Reliable potassium source with high water content.
Oranges
~180–250 mg potassium per 100 g
Provides meaningful potassium alongside vitamin C.
Papaya
~250–350 mg potassium per 100 g
A strong tropical fruit source.
Kiwi
~250–320 mg potassium per 100 g
High potassium concentration relative to its size.
Pomegranate
~230–300 mg potassium per 100 g
Provides substantial potassium and antioxidants.
Herbs & Spices
Many herbs and spices are extremely concentrated sources of potassium due to their low water content. While they are consumed in smaller quantities, their potassium levels per 100 g are among the highest of any foods.
(All values are approximate and based on a dried 100 g serving, unless stated.)
Coriander (dried)
~4,400–4,500 mg potassium per 100 g
Exceptionally concentrated source. One of the richest herbs overall.
Parsley (dried)
~2,600–2,800 mg potassium per 100 g
Extremely high levels. Fresh parsley also provides meaningful amounts.
Basil (dried)
~2,600–3,000 mg potassium per 100 g
Highly concentrated due to drying. Fresh basil contains less but still contributes.
Thyme (dried)
~800–1,000 mg potassium per 100 g
Very strong potassium source among dried herbs.
Dill (dried)
~3,200–3,400 mg potassium per 100 g
One of the richest dried herb sources.
Paprika (dried)
~2,200–2,400 mg potassium per 100 g
Highly concentrated spice derived from dried peppers.
Chili powder
~1,800–2,100 mg potassium per 100 g
Provides substantial potassium in concentrated form.
Cumin (dried)
~1,700–1,800 mg potassium per 100 g
Very high potassium concentration compared with most foods.
Turmeric (dried)
~2,000–2,100 mg potassium per 100 g
Rich source due to concentration during drying.
Nuts & Seeds
Nuts and seeds are excellent sources of potassium. Because they are nutrient dense and low in water, they provide concentrated amounts that can contribute significantly to daily intake. Regular consumption can help support heart health, muscle function, and electrolyte balance.
(All values are approximate and based on a raw 100 g serving, unless stated.)
Pistachios
~1,000–1,100 mg potassium per 100 g
One of the richest nut sources. Exceptionally high compared with most nuts.
Almonds
~700–750 mg potassium per 100 g
Very strong potassium levels. Also rich in healthy fats and magnesium.
Hazelnuts
~650–700 mg potassium per 100 g
Provides substantial potassium. Highly nutrient dense.
Peanuts
~650–700 mg potassium per 100 g
Technically a legume, but nutritionally similar to nuts. Strong potassium source.
Cashews
~550–600 mg potassium per 100 g
Reliable potassium source. Also high in magnesium.
Sunflower seeds
~600–700 mg potassium per 100 g
Excellent seed source. Easy to add to meals and snacks.
Pumpkin seeds
~700–800 mg potassium per 100 g
One of the richest seed sources. Highly concentrated mineral content.
Sesame seeds
~450–500 mg potassium per 100 g
Provides meaningful potassium alongside calcium and iron.
Brazil nuts
~600–700 mg potassium per 100 g
Strong potassium levels. Also extremely rich in selenium.
Walnuts
~400–500 mg potassium per 100 g
Good potassium source. Also rich in omega-3 fatty acids.
Dairy
Dairy products provide meaningful amounts of potassium and can contribute significantly to daily intake. Potassium in dairy supports muscle function, nerve signaling, and healthy blood pressure. Liquid dairy products tend to be especially good sources.
(All values are approximate and based on a 100 g serving, unless stated.)
Milk (whole, semi-skimmed, or skimmed)
~140–160 mg potassium per 100 g
A reliable everyday source. A standard glass provides substantial potassium.
Yogurt (plain)
~150–250 mg potassium per 100 g
Stronger potassium levels than milk due to its thicker consistency.
Greek yogurt
~200–250 mg potassium per 100 g
Highly concentrated source. Provides more potassium per serving than regular yogurt.
Kefir
~150–200 mg potassium per 100 g
Fermented dairy drink with meaningful potassium content.
Ricotta cheese
~100–150 mg potassium per 100 g
Provides moderate potassium levels compared with harder cheeses.
Cottage cheese
~100–150 mg potassium per 100 g
A good potassium source alongside high protein content.
Mozzarella
~100–150 mg potassium per 100 g
Provides useful potassium, especially in fresh forms.
Grains & Pulses
Grains and especially pulses are excellent sources of potassium. Pulses such as beans and lentils are among the richest plant-based sources and can provide large amounts in a single serving. These foods also offer fiber, protein, and other essential nutrients.
(All values are approximate and based on a cooked 100 g serving, unless stated.)
White beans
~500–600 mg potassium per 100 g
One of the richest pulse sources. Extremely nutrient dense.
Lima beans
~450–550 mg potassium per 100 g
Very high potassium levels. Strong plant-based source.
Kidney beans
~400–500 mg potassium per 100 g
Reliable high-potassium pulse. Widely available and easy to include in meals.
Lentils
~350–400 mg potassium per 100 g
Excellent everyday source. Also high in protein and fiber.
Chickpeas
~300–400 mg potassium per 100 g
Provides substantial potassium. Commonly used in many cuisines.
Black beans
~350–450 mg potassium per 100 g
Strong potassium source. Highly nutritious overall.
Soybeans
~500–600 mg potassium per 100 g
One of the richest legume sources. Extremely nutrient dense.
Adzuki beans
~500–600 mg potassium per 100 g
Exceptionally rich pulse source.
Split peas
~350–450 mg potassium per 100 g
Very good potassium content. Also high in fiber.
Quinoa
~300–400 mg potassium per 100 g
Higher potassium levels than most grains.
Amaranth
~300–350 mg potassium per 100 g
One of the richest grain sources.
Oats
~300–350 mg potassium per 100 g
Strong potassium levels compared with most common grains.
Extras
Some foods contain very high potassium levels but do not fit neatly into the main categories above. These foods are often highly concentrated due to drying, processing, or natural composition, and can provide large amounts of potassium in relatively small servings.
(All values are approximate and based on a 100 g serving, unless stated.)
Tomato paste
~900–1,100 mg potassium per 100 g
One of the most concentrated common food sources. Water removal greatly increases potassium density.
Molasses (blackstrap)
~1,400–1,600 mg potassium per 100 g
Exceptionally rich source. One of the highest potassium foods overall.
Coconut water
~200–300 mg potassium per 100 ml
Highly effective for hydration and electrolyte replenishment.
Potato chips (with skin)
~1,200–1,500 mg potassium per 100 g
Very concentrated due to dehydration during cooking.
Sun-dried tomatoes
~1,800–3,400 mg potassium per 100 g
Extremely high levels due to drying. One of the richest sources available.
Avocado oil
~0 mg potassium per 100 g
Does not contain meaningful potassium, as minerals are not present in oils.
Nutritional yeast
~1,800–2,000 mg potassium per 100 g
Highly concentrated source. Also rich in B vitamins.
Cocoa powder (unsweetened)
~1,500–1,800 mg potassium per 100 g
Extremely rich source due to concentration after processing.
FAQs
Potassium helps regulate fluid balance, muscle contractions, and nerve signals. It also plays a big role in maintaining a healthy heartbeat. Without enough potassium, your muscles and nerves may not work as they should.
Eating enough potassium can help support healthy blood pressure levels. It also helps reduce the effects of excess sodium in the diet. Getting adequate potassium may lower the risk of certain heart and kidney issues.
Yes, too much potassium in the blood can lead to a condition called hyperkalemia. This can affect heart rhythm and may become serious if not treated. People with kidney problems are at higher risk and should monitor their intake carefully.