25 Foods High in Potassium

According to a registered dietitian, that banana-a-day habit won’t quite cut it.

Foods high in potassium are a necessary part of a healthy diet. And contrary to popular belief, bananas aren't necessarily the best or only way to get enough potassium. While everyone seems to think of bananas when trying to consume adequate potassium, a single banana contains just about nine percent of your daily potassium requirement. We talked to a registered dietitian to find out some other potassium-rich foods you can add to the grocery list.

How Much Potassium Do You Need?

Getting the right amount of potassium is important for proper bodily functions. Too little potassium is dangerous but, likewise, too much potassium can also take a damaging toll on the body. But how much potassium you need per day depends on your age and sex. 

While teenage females (14 to 18 years old) only need 2,300 milligrams, teenage males need 3,000 milligrams. Adults need a little more potassium per day. Females 19 years old and up need 2,600 milligrams per day, while males need 3,400 milligrams per day. Pregnant and breastfeeding adults should consume 2,900 milligrams and 2,800 per day, respectively.

Potassium

Potassium is a mineral (classified as an electrolyte) that, when dissolved in water, produces positively charged ions. This ability to conduct electricity is what makes potassium an integral part of our body's ability to function properly.

Foods High in Potassium

"Potassium helps with many processes in the body, including water regulation in and out of the cells, sending nerve signals, and controlling muscle contractions," explains Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition. "It also has been shown to help decrease high blood pressure, reduce the risk of stroke, and prevent kidney stones and osteoporosis. This is because it helps to prevent calcium from leaching out of the bones." And there are many whole foods that are abundant with potassium, Shapiro says. Read on for the nutrition expert's favorite potassium-rich choices.

Avocados

Avocados are full of fiber and heart-healthy fats, and half of an avocado contains 10 percent of your daily potassium needs—which is already more than a banana. “Not to mention the texture and flavor they add to any dish,” Shapiro adds.

Sweet Potatoes

According to Shapiro, sweet potatoes pack tons of vitamin A for eye and skin health, plus they’re filled with heart-healthy fiber. One medium sweet potato contains 15 to 20 percent of your daily potassium needs. "Pair one with some lean protein and you'll feel satisfied for hours,” Shapiro suggests.

Salmon

All you need is a half of a salmon filet to score nearly 21 percent of your daily potassium.8 It's also considered an anti-inflammatory food, thanks to the omega-3 fatty acids, and offers more than the recommended daily value of vitamin B12.

Spinach

Spinach is low in calories, high in fiber, and packed with folic acid. “It’s also rich in lutein and zeaxanthin to support eye health,” Shapiro adds. And 3 cups of spinach contains a whopping 14 to 19 percent of your daily potassium needs. Mild in flavor, spinach can easily be added to your salads or soups for a balanced and healthy meal.

Watermelon

According to Shapiro, watermelon is loaded with antioxidants that reduce the risk for certain cancers. Additionally, 1/8 of a watermelon contains 18 to 24 percent of your daily potassium needs along with vitamin A, vitamin C (hello, glowing skin), and fiber.

Beans

Beans—think white, black, or soy—are not just rich in plant-based protein and fiber, but a one-cup serving also contains between 18 to 28 percent of your potassium needs.116 “Beans are incredibly versatile, too. They can easily be added to your salad or soup, or you can sprinkle them on tacos and eggs,” Shapiro adds.

Potatoes

Sweet potatoes may get the press, but white potatoes can also provide plenty of potassium—a medium potato contains 548 mg of potassium, which is about 12 percent of the recommended daily value12 for potassium.

Potatoes are also packed with other vitamins and minerals, including vitamins C and B6, and fiber (especially if served with the skins on).

Apricots

Dried apricots are a delicious snack that contains about 14 to 19 percent of your daily requirements for potassium.136 “I love these paired with nuts in a trail mix—perfect when you are on the go or craving something sweet that doesn’t contain added sugar,” says Shapiro.

Acorn Squash

Acorn squash is a cozy winter staple, and also an ideal way to up your potassium intake. A cup of mashed acorn squash provides 19 percent of your daily potassium needs, along with plenty of fiber (more than a third of your daily recommended amount) and vitamin C.

Pomegranates

Pomegranates are a sweet snacking treat, loaded with heart health benefits, antioxidants, and tons of fiber. This fall fresh fruit comes in at over 25 percent of your daily potassium needs and is fun to eat whole, sprinkled on a salad, or even enjoyed as a juice.

Raisins

Just a tiny handful of raisins is all you need to best the banana when it comes to potassium. A half cup offers 13 percent of your daily potassium needs16—so go ahead and pop them into your granola or another healthy snack.

Orange Juice

If you want to drink your potassium, orange juice is one of the best ways to do it. A cup of OJ can give you 11 percent of your recommended daily value of potassium. That's in addition to being packed with vitamin C (124 mg, well beyond the 75-90 mg vitamin C recommendations) and antioxidants.

Swiss Chard

Swiss chard is a versatile ingredient that pairs well with everything from couscous to mac and cheese. But it doesn't only add flavor. It also packs a punch when it comes to potassium. One cup of Swiss chard contains 136 milligrams of potassium, which is about 2.89 percent of the daily value.

Yams

Similar to sweet potatoes, yams tend to be more starchy. They also have a rougher skin and are native to Asia and Africa, unlike sweet potatoes, which come from the Americas. However, despite their differences, yams pack potassium, just like sweet potatoes. One cup of raw yams contains 1,220 milligrams of potassium. This means that one cup of raw yams provides about 25.96 percent of the daily value for potassium.

Carrots

Carrots are full of key vitamins and nutrients. While they are perhaps best known for their vitamin A content (carotene), one large carrot alone contains 230 milligrams of potassium, which is about 4.89 percent of the daily value. You can get creative with carrots, too, using them for everything from carrot soups and salads to carrot cakes.

Prunes

Prunes (which are actually dried plums) are packed with potassium, too. A quarter of a cup (or about 40 grams) of pitted prunes contains about 290 milligrams of potassium.20 This means that a quarter of a cup provides approximately 6.17 percent of the daily value for potassium. While eating pitted prunes whole isn't for everyone, prune juice is delicious and nutritious, and it doesn't sacrifice potassium.

Lentils

One cup of lentils contains a whopping 1,300 milligrams of potassium.21 In other words, one cup of lentils provides about 27.66 percent of the daily value for potassium. Lentils make for a great base for tons of dishes, from soups to stews. They are filling due to their rich fiber content, as well (20.5 grams per cup).

Dates

One pitted date alone contains 167 milligrams of potassium. About 100 grams contains 696 milligrams (or about 14.81 percent of the daily value for potassium). Dates boast plenty of health benefits and make for a great natural sweetener. You can add them into your morning shakes to thicken and sweeten them, for example.

Edamame

One cup of edamame (or about 155 grams) includes 676 milligrams of potassium, which makes up about 14.38 percent of the daily value.23 Edamame is known for its health benefits, from aiding digestion and maintaining metabolism to reducing cholesterol and supporting muscle growth. You can eat edamame as is or mix it into a pasta salad for a little something different.

Clams

Clams, when cooked, contain a ton of potassium. For example, one cup of clams (which would amount to about eight large clams, 12 medium-sized clams, or 15 small clams) contains 123 milligrams of potassium. So, one cup of clams provides about 2.62 percent of the daily value for potassium. Of course, there are all different kinds of clams, but generally speaking, Razor clams and Manila clams are well-known for their high nutrient content.

Corn

One large ear of corn (which yields about 143 grams of corn) is packed with potassium. It contains 386 milligrams, which amounts to approximately 8.21 percent of the daily value.26 And there are so many creative corn recipes—from creamy corn soups to crispy corn on the cob—to help you get your potassium intake.

Quinoa

Quinoa is considered a superfood in a league of its own when it comes down to whole grains. It contains all nine essential amino acids and is a complete protein source. Moreover, however, one cup of cooked quinoa contains 318 milligrams of potassium, or about 6.77 percent of the daily value. Quinoa makes a great base for veggie bowls, and you can cook it in all kinds of ways, such as in a skillet with crispy tofu.

Butternut Squash

Beyond being one of the most versatile squashes, butternut squash is also high in potassium, according to nutritionist Terry Tateossian. "You should always keep butternut squash stocked during the fall and winter months, but it’s helpful year-round," she says. "One cup of cooked butternut squash has roughly 580 milligrams of potassium, more than what’s in a banana. That alone makes it a great support for heart health and hydration, but it’s also rich in fiber and vitamin A, which many people are missing." Plus, butternut squash is perfectly sweet without spiking your blood sugar.

Coconut Water

Although it isn't technically a food, coconut water is high enough in potassium to deserve a spot on this list. "One cup of unsweetened coconut water can deliver around 600 milligrams of potassium, which is more than many people realize," Tateossian says. You might even get an unexpected boost of energy since they're also high in electrolytes!

Beets

Beets might be a controversial food, but their health benefits are well worth it. "Beets are underrated, especially when it comes to supporting circulation and energy," Tateossian says. "One cup of cooked beets provides over 500 milligrams of potassium, plus naturally occurring nitrates that help open up blood vessels and improve blood flow." You can roast them, add to your favorite salad, or toss them into smoothies to help you enjoy the taste a little better, Tateossian suggests.

Frequently Asked Questions

What are the symptoms of not getting enough potassium?

When you don't get enough potassium, you develop a condition called hypokalemia. You may feel constipated and fatigued. Other symptoms include heart palpitations or the feeling of skipped beats, muscle weakness or spasms, and tingles or numbness. A very low blood potassium level can be very dangerous; if you experience these symptoms, consult your doctor.

Why is potassium important?

Potassium is an important electrolyte. Cells need potassium to function properly, and the kidneys remove any excess through the urinary system. Potassium is key in keeping the nerves, muscles, and heart functioning and in moving nutrients and waste through the body.

Can you get potassium from supplements?

Yes, you can get potassium from supplements. Potassium supplements are available in various forms, such as potassium chloride, citrate, and gluconate. However, it's important to consult a healthcare professional before taking potassium supplements, since excessive potassium intake can lead to hyperkalemia. Hyperkalemia can affect heart function and overall health.

By Betty Gold           April 24, 2025

 Medically reviewed by Kristy Del Coro, MS, RDN, LDN

 Fact checked by Emily Peterson

Amy Shapiro, MS, RD, CDN, registered dietitian and founder of Real Nutrition

Terry Tateossian, nutritionist and founder of The House of Rose (THOR)

source: www.realsimple.com