Potassium-Rich Foods List

There are so many reasons you need to make sure you consume an adequate amount of potassium-rich foods daily. Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It’s also the third most abundant mineral in the body and a required mineral for the function of several organs, including the heart, kidneys, brain and muscular tissues. Potassium also plays an important role in keeping the body hydrated and works with sodium to support cellular function with your body’s sodium-potassium pump.

Symptoms of low potassium are highly undesirable and can include severe headaches, dehydration, heart palpitations and swelling of glands and tissues. Potassium from natural food sources, like the list of potassium-rich foods below, is considered to very safe and very healthy. The current recommended dietary intake for male and female adults is 4,700 milligrams of potassium per day.

If that sounds like a lot, it’s because it is, and many people have trouble getting as much potassium as they should on a daily basis. Using the potassium-rich foods chart I’m about to provide, you can learn what kinds of food you need to eat regularly to meet your requirements and avoid a deficiency. As both a mineral and an electrolyte, you really don’t want to miss the mark when it comes to your potassium intake.

What foods are rich in potassium? There are a lot of potassium-rich foods to choose from to meet your daily requirement. This list includes some of the highest potassium-rich foods around.

Avocado: 1 whole: 1,067 mg (30 % DV)

Avocado is definitely one of my favourite potassium-rich foods. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on metabolic disease risk factors. Overall, researchers found that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.

Acorn Squash: 1 cup: 896 mg (26 % DV)

Acorn squash is a vegetable source of potassium that really should be more popular than it is because it also contains high levels of antioxidants. Most impressively are the carotenoids contained in just one serving of acorn squash. This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.

Spinach: 1 cup cooked: 839 mg (24 % DV)

There’s a reason why spinach was the cartoon character Popeye’s power food of choice. Not only is spinach a potassium-rich food, but scientific research has shown that spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents.

Sweet Potato: 1 large: 855 mg (24 % DV)

Sweet potatoes are a potassium-rich food that contain a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene, vitamin C and vitamin B6. Plus, sweet potatoes have been shown in scientific research to exhibit anti-ulcer activity and are likely helpful in the successful treatment of peptic ulcers.

Dried Apricots: ½ cup: 756 mg (22 % DV)

Dried apricots provide a quick and easy way to add potassium to your diet. Epidemiological studies have actually shown that people who consume dried apricot and other dried fruits tend to have healthier overall diets with more nutrients as well as a lower body weight. In moderation, dried fruit can be a healthy, and in this case a potassium-rich snack choice.

Pomegranate: 1 whole: 667 mg (19 % DV)

Pomegranate seeds and their juice are awesome fruit sources of potassium. They’re also loaded with fiber, vitamin C and vitamin K, among other nutrients. In addition this potassium-rich foods list, the pomegranate also lands on other lists like the top 10 aphrodisiac foods due to its ability to reduce cortisol levels in the body. Pomegranate juice has also been found to be the healthiest fruit juice in the world.

Coconut Water: 1 cup: 600 mg (17 % DV)

Looking for more potassium-rich foods that come in liquid form? I like including coconut water on this list because when you choose well (no added sugars), you have a beverage option that’s high in electrolytes like potassium but not too high in sugar or calories. Coconut water has even been used in emergency situations as an IV hydration fluid.

White Beans: ½ cup: 502 mg (15 % DV)

Not only do white beans contain a significant dose of potassium per serving, but they’re also high in fibre. According to the Mayo Clinic, consuming fibre-rich foods like white beans helps lower your risk of diabetes and heart disease. High-fibre diets also encourage a healthy waistline.

Banana: 1 large: 487 mg (14 % DV)

Bananas are well-known for being a potassium source and they’re a good one, but they’re also relatively high in sugar and carbs. That’s why I recommend bananas as a quick source of energy before a workout or a post-workout, nutrient-rich recovery food to help repair muscle and balance water retention. Exercising, especially an intense workout, is one of the major ways that your potassium levels can get drained so that’s why it’s crucial to consume potassium-rich foods like bananas.  Scientific research has also shown that bananas are rich in dopamine, a major mood-enhancing hormone.

White Beans - 1004mg (29% DV) in 1 cup (179g) Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%)

Dark Leafy Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).

Mushrooms 428mg (12% DV) 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).

Also in lots more vegetables that are to many to list.

And also in fruits like

Guavas

Passion Fruit  

Kiwi Fruit

Cantaloupe Melon

Pomegranate

Honeydew Melon

Limes

Pineapple

Persimmons

Figs

Cherries

Pummelos

Nectarines

Grapes

Peaches

Kumquats

Papaya

Oranges

Clementine (or Tangerines)

Lychee

Mangos

Blackberries

Plums

Strawberries

Raspberries

Grapefruit

Lemons

Apples

Pears

Watermelon

Potassium-rich foods by Dr. Axe

Benefits of Potassium-Rich Foods

Boost Heart Health

One thing a healthy heart definitely does is beat as it should. I’m talking about your heart rhythm, and potassium plays a direct role in making sure that rhythm is healthy and as it should be. If you’re having trouble with your heart rhythm, a potassium deficiency could easily play a role.

Decrease Cramps

One of the main benefits of consuming high-potassium foods is decreased muscle cramping and improved muscle strength.  Muscle weakness, muscle aches and muscle cramps are common side effects of low potassium levels.  This can happen if an athlete becomes dehydrated and doesn’t consume enough potassium-rich foods before and after exercise. Potassium is also helpful for cramps related to premenstrual syndrome (PMS).

Reduce Risk of Stroke

Several observational studies have found that those with high potassium levels experience a lower risk of stroke. The risk of ischemic stroke in particular is lower in high potassium consumers. The positive relationship between increased potassium intake and decreased stroke risk is believed to be from dietary sources rather than supplements, which do not appear to provide the same positive effect.

Alleviate High Blood Pressure (Hypertension)

According to a recently updated Harvard Medical School publication, “the average American diet delivers too much sodium and too little potassium,” which is highly counterproductive when it comes to discouraging high blood pressure. Studies show that a diet high in potassium, especially potassium from fruits and vegetables, lowers blood pressure. This is especially true if the increase in potassium foods is not accompanied by an increase in high-sodium foods. One group that shouldn’t aim too high with potassium intake is people with kidney problems.

Lower Cellulite Appearance

One of the main causative factors of cellulite buildup is fluid retention. Most people consume far too much sodium and not near enough potassium. Sodium brings nutrients into your cells where potassium helps flush excess waste out of your cells. For this reason, if you reduce sodium intake and start consuming potassium-rich foods, you may reduce the appearance of cellulite.

Osteoporosis Protection

Research has found a direct relationship between increased bone density and increased intake of dietary potassium. Citrate and bicarbonate are two potassium salts that are naturally found in potassium-rich fruit and vegetables, and a recent study reveals that these potassium salts can actually improve the health of your bones and ward off osteoporosis.

This 2015 study out of the University of Surrey published in the journal Osteoporosis International found that a high consumption of potassium salts significantly decreases the urinary excretion of both acid and calcium. Why is this significant? Because the potassium salts actually help the bones not to reabsorb acid and also to maintain its vital mineral content. So by consuming potassium-rich fruits and vegetables, you can actually help preserve your bones and prevent serious bone-related health issues like osteoporosis.

DV is (Daily Value)