8 Potassium-Rich Foods

Potassium is an electrolyte important for heart and bone health, muscle and nerve function, and more. Eating a diet high in potassium can help lower blood pressure, reduce the risk of developing kidney stones, and may help regulate blood sugar levels, among other benefits.

Although many different foods offer good sources of potassium, many Americans don’t meet the recommendations for daily potassium intake. Incorporating more potassium-rich foods in your diet can help you reach your optimal intake.

How Much Potassium Do You Need?

How much potassium you need varies based on your age, sex, and whether you’re pregnant or breastfeeding. Here are the adequate intakes (AIs) for potassium:

• 0–6 months: 400 milligrams (mg)
• 7–12 months: 860 mg
• 1–3 years: 2,000 mg
• 4–8 years: 2,300 mg
• 9–13 years: 2,500 mg for males; 2,300 mg for females
• 14–18 years: 3,000 mg for males; 2,300 mg for females; 2,600 mg if pregnant; 2,500 mg if breastfeeding
• 19-50 years: 3,400 mg for males; 2,600 mg for females; 2,900 mg if pregnant; 2,800 mg if breastfeeding
• 51+ years: 3,400 mg for males; 2,600 mg for females

Most Americans are not meeting these potassium recommendations, and potassium has been classified as a “nutrient of public health concern” in the Dietary Guidelines for Americans.

If you regularly under-consume potassium, you may be at risk for hypertension, or high blood pressure. This is partly because potassium interacts with sodium in the body and without enough potassium, your body may become more sensitive to sodium.

Because of potassium’s role in blood pressure regulation, it’s an important nutrient in the DASH (Dietary Approaches to Stop Hypertension) diet. Inadequate potassium intake can also increase your risk of developing kidney stones by increasing urinary calcium excretion.

Foods Rich in Potassium

Fruit

You may think of bananas when you think of potassium-rich fruit. A medium banana offers about 451 mg of potassium, which is about 9.5% of the Daily Value (DV). However, several fruits have even higher levels of potassium than a banana.

Durian, a fruit popular in Southeast Asia, has an impressive 1,059 mg of potassium in each cup, which is 23% of the DV. Other fruits that are good sources of potassium include:

• Sapote or sapodilla: 794 mg per cup, or 17% of the DV
• Jackfruit: 739 mg per cup, or 16% of the DV
• Guava: 688 mg per cup, or 15% of the DV
• Soursop: 626 mg per cup, or 13% of the DV

If you don’t have access to these fruits, other fruits with potassium include kiwi, cantaloupe, grapefruit, and apricots. 

Dried fruit is also high in potassium since it’s essentially a concentrated version of fresh fruit. Plus, it’s easy to bring with you on-the-go and it has a much longer shelf life than fresh fruit. The dried fruits with the most potassium include dried apricots, prunes, and raisins:

• Dried apricots: 755 mg per ½ cup, or 16% of the DV
• Prunes: 635 mg per ½ cup, or 14% of the DV
• Raisins: 618 mg per ½ cup, or 13% of the DV

Vegetables

Vegetables are one of the most potassium-rich food groups. And it’s not just leafy greens—even potatoes are a good source of potassium. Fufu, a West and Central African starchy vegetable, is very high in potassium, with 1,080 mg per cup, or 23% of the DV. Other vegetables high in potassium include:

• Beet greens: 1,309 mg per cup cooked, or 28% of the DV
• Swiss chard: 961 mg per cup cooked, or 20% of the DV
• Baked potato, with skin: 926 mg per medium potato, or 20% of the DV
• Yam: 911 mg per cup cooked, or 19% of the DV
• Acorn squash: 896 mg per cup cooked, or 19% of the DV

Besides potassium, vegetables are also great sources of fiber for digestive health and phytonutrients that can help prevent chronic disease.

Juice

Whole fruit and vegetables are important because they contain fiber, a nutrient that promotes digestive health, helps manage cholesterol, and promotes satiety. However, drinking 100% fruit juice is a good way to get in vitamins and minerals found in whole fruit, including potassium. 

Juices that are good sources of potassium include:

• Prune juice: 707 mg per cup, or 15% of the DV
• Carrot juice: 689 mg per cup, or 15% of the DV
• Passion fruit juice: 687 mg per cup, or 15% of the DV
• Pomegranate juice: 533 mg per cup, or 11% of the DV
• Tomato juice: 527 mg per cup, or 11% of the DV

Dairy Products

Dairy is one of the best sources of calcium, an important nutrient for bone health, but it’s also a good source of potassium. You can find potassium in yogurt, kefir, and milk.

• Yogurt, plain, non-fat: 625 mg per 8 ounces, or 13% of the DV
• Kefir, plain, low-fat: 399 mg per cup, or 8% of the DV
• Milk, fat-free: 382 mg per cup, or 8% of the DV

Greek yogurt has only about half as much potassium as regular yogurt. It does have more protein, though, which is why many people like it. If you prefer Greek yogurt, you’ll still be getting some potassium, but you may need to incorporate more potassium-rich foods to meet your needs.

Yogurt and kefir are also rich in probiotics, which help promote gut health and may also improve immune and mental health. 

Legumes

Legumes include beans, lentils, and peas. They are good sources of plant-based protein, phytonutrients, and fiber. 

Not all legumes are high in potassium, but incorporating certain legumes into your diet can increase potassium intake. Legumes that are good sources of potassium include:

• Lima beans: 969 mg per cup cooked, or 21% of the DV
• Lentils: 731 mg per cup cooked, or 16% of the DV
• Adzuki (red mung) beans: 612 mg per ½ cup cooked, or 13% of the DV
• Kidney beans: 607 mg per cup canned, or 13% of the DV
• White beans: 502 mg per ½ cup cooked, or 11% of the DV

For a potassium-rich meal, you might make a soup with lentils, potatoes, squash, and Swiss chard. This legume and vegetable combination is packed with both potassium and fiber.

Seafood

Seafood is a nutrient-dense protein source with additional health benefits. Certain kinds of seafood are good sources of potassium as well as other nutrients like vitamin D, zinc, and omega-3 fatty acids.

Some types of seafood that offer potassium, based on a 3-ounce serving, include:

• Clams: 534 mg, or 11% of the DV
• Skipjack tuna: 444 mg, or 9% of the DV
• Pollock: 388 mg, or 8% of the DV
• Rainbow trout, freshwater: 383 mg, or 8% of the DV
• Whiting: 368 mg, or 8% of the DV

Meat

While meat doesn’t have as much potassium as fruits and vegetables do, it can still help you meet your overall potassium needs. Like seafood, it’s also a good source of complete protein. 

Goat is a popular type of meat in African, Middle Eastern, and some Caribbean cuisines, and offers a good source of potassium. Chicken breast and beef contain similar amounts:

• Goat: 344 mg per 3 ounces, or 7% of the DV
• Chicken breast, boneless, grilled: 332 mg per 3 ounces, or 7% of the DV
• Beef, top sirloin, grilled: 315 mg per 3 ounces, or 7% of the DV

You can pair these meats with vegetables or legumes for a well-rounded, health-promoting meal that includes potassium, fiber, and carbohydrates for energy and satiety.

Soy Products

Soy products, including many plant-based food options, can help you meet your daily potassium needs. Common soy products like soy milk, soybeans, tofu, edamame, and tempeh are also complete sources of plant protein and good sources of other nutrients like magnesium and calcium. 

Here’s the potassium content of popular soy products:

• Soybeans: 443 mg per ½ cup cooked, or 9% of the DV
• Tempeh: 342 mg per ½ cup, or 7% of the DV
• Edamame: 338 mg per ½ cup cooked, or 7% of the DV
• Tofu, raw, firm: 299 mg per ½ cup, or 6% of the DV
• Soy milk, unsweetened: 292 mg per cup, or 6% of the DV

While soy products aren’t especially high in potassium, they can contribute to your overall potassium intake as part of a well-balanced diet.

A Quick Review

Potassium is found in several different foods, yet many Americans are not meeting their daily potassium needs. Fruits, vegetables, and legumes are some of the best sources of potassium and offer many other nutrients, like fiber. However, potassium is also found in seafood, dairy products, meat, and soy products. Eating a well-rounded diet that contains these food groups will help you to meet your potassium needs and promote your overall health.