12 Potassium Rich Foods & Their Benefits

Potassium is a necessary nutrient for the body’s electrolyte and fluid equilibrium. Additionally, it is also essential for the transmission of the electrical impulses of the heart.

Hypertension, fatigue, and irritability are symptoms of high blood pressure because of potassium deficit.

It is almost impossible to overdose on potassium from natural sources unless you have a specific medical condition or are on dialysis.

Heart palpitations, weakness, and paralysis are symptoms of excessive potassium levels in your blood.

The third most prevalent mineral in the body is potassium, which is an essential electrolyte. There are numerous reasons why you should make sure that you eat enough potassium-rich foods each day.

Every day, potassium interacts with sodium and carries out several crucial processes. Those include maintaining the body’s fluid and mineral balances.

Low potassium levels might be extremely harmful for this reason. Palpitations, severe headaches, and thirst are some of the hazardous signs of low potassium, which is also known as hypokalemia.

Fortunately, potassium from natural food sources is not only healthy and secure but also easy to obtain. Examples include the list of foods below which are high in potassium.

Recommendations for potassium consumption, which might differ depending on gender and age, have been updated as of 2019 by an expert committee of the National Academies of Sciences, Engineering, and Medicine.

In this article, we will be looking at some foods which are rich in potassium.


List Of Best Potassium Rich Foods

Here are some of the top best potassium-rich foods:

  1. Bananas

    Bananas are a healthy and simple way to get potassium into your system. Manganese, fiber, antioxidants, and vitamin C are also present, which makes bananas a good healthy diet.

    One serving of a delicious banana provides approximately 424 mg of potassium or 10% of your daily potassium needs.

    Green bananas might help in enhancing your digestive health while also helping you to control your sugar levels.

    Bananas are a wonderful fruit to nibble on after or before your workout as they are available throughout the year and are quite inexpensive.

  2. Sweet Potatoes

    Sweet potatoes are often used as an alternative vegetable to white potatoes. They are a very healthy and delicious way to supplement your potassium consumption.

    15 percent of the daily value is included in one cup (330 gram) portion of sweet potatoes which is mashed, according to research.

    Additionally, sweet potatoes are also a good source of low-fat calories, fiber, and complex carbohydrates. They also contain a modest quantity of protein.

    Vitamin A is very essential for vision, and sweet potatoes are a great source of it. More than 150 percent of the daily value for vitamin A is found in a serving of mashed sweet potatoes.

    You might combine these delicious sweet potatoes with a protein source like meat or beans, and some bright or dark greens vegetables, for a full and well-rounded meal.

  3. Dried Apricots

    Potassium is quite high in several dried fruits. Apricot is a fruit of orange color which could be eaten dried or fresh.

    1102 mg potassium is found in ½ a cup of dried apricots. Different important minerals, such as antioxidants and iron, are also included in these dried fruits.

    While buying dried apricots, try aiming for those that do not have added sugar. Dried apricots might be added to major courses or salads, or eaten as a snack.

  4. Beans

    Beans are a very good source of complex carbohydrates and plant-based protein. With a whopping 20 percent of the daily value, only a cup (178 grams) of white beans offers two times as much potassium.

    The same amount of black beans supplies 15% of the daily value. Both white and black beans are very simple and adaptable to include in stews, salads, or burritos.

    Black beans contain phytates. It is an antinutrient that could inhibit your body’s ability in absorbing minerals.

    Studies suggest that you might soak dry beans overnight which helps to lower their phytate level as this substance leaches into the water.

  5. Tomato Juice Or Pureed Tomatoes

    Fresh tomatoes have numerous health advantages. However, concentrated tomato items, such as tomato juice or tomato puree, are the greatest way to acquire additional potassium.

    One cup of tomato juice contains 526 mg of potassium, while 1/2 a cup of tomato puree has 548 mg.

    Potassium is also abundant in fresh tomatoes, with one raw tomato containing 295 mg. Tomato puree is often used in cooking, like in pasta sauces.

    Tomato juice, whether bottled or canned, might be consumed directly or used in a variety of recipes.

  6. Swiss Chard

    Swiss chard, also known as chard or silverbeet, is a leafy green vegetable having a strong stem that varies in color from white to orange to red.

    It is also a very good source of nutrients. One cup (176 grams) of cooked chard provides 19% of the daily value for potassium. It is more than twice the potassium found in a banana.

    The same serving has 65% of the daily value for vitamin A and 475 percent of the daily value for vitamin K, while being high in fiber and low in calories, according to studies.

    Swiss chard could be a great salad foundation. It might be sauteed or steamed with a little olive oil.

  7. Dairy

    Dairy products, like curd and milk, are commonly regarded as calcium-rich foods. However, some dairy items could help you get more potassium in your diet.

    According to studies, milk is the most common source of potassium among adults in the United States. 365 mg of potassium is found in a cup of one percent milk.

    The potassium value of an eight-ounce cup of black coffee is 115 mg, which makes it a low potassium food. However, adding milk and creamers enhances the potassium level greatly.

    Coffee and tea are also good sources of potassium for many people. Potassium is also found in different dairy products. Let’s say, one cup of plain nonfat curd has potassium levels up to 578 mg.

  8. Fish

    Potassium is found in a variety of fish, both fatty and lean. For example, one full filet (152 grams) of haddock and 1/2 a filet (156 grams) of cooked fish each supply 10% of the daily value.

    Similarly, ½ a filet (156 grams) of cooked tuna contains 16% of the daily value, while the same meal of salmon contains 20%.

    Fatty fish, such as tuna and salmon, are also high in omega-3 fatty acids, which might lower your risk of heart disease furthermore.

  9. Lentils

    Lentils are legumes that are spherical and tiny. They are high in protein and fiber, and they are also a good source of potassium.

    Stews and soups benefit from the addition of lentils. Some people use canned lentils instead of dried lentils, however, dried lentils are the best to go.

    One cup of cooked lentils contains 730 milligrams of potassium. However, rinse canned lentils thoroughly before using them to remove any salt.

  10. Avocados

    Avocados are high in folate, omega-3 fatty acids, and vitamin K. If you could eat a whole avocado, you are going to get about 16% of your daily value in one go.

    1/2 an avocado (69 grams) without the seed and peel contains 346 milligrams of potassium or 8% of the daily value.

    Avocados might also help those having high blood pressure, who usually need to lower their sodium intake while increasing their potassium intake.

    Avocados, like most fruits, are very low in salt. ½ an avocado provides only 0.3 percent of the daily value.

  11. Raisins

    Raisin is another dried fruit having a high potassium content. Raisins are a widely consumed snack food. The potassium content of 1/2 a cup of raisins is 619 mg.

    Choose raisins made entirely from dried grapes having no additional coatings, sugar, or certain substances for the healthiest option.

  12. Coconut Water

    Coconut water became popular in the fitness and health business once it was discovered that they contain a lot of electrolytes.

    Consuming coconut water after a vigorous workout is a wonderful approach to rehydrating your body.

    Magnesium, iron, vitamin C, and vitamin B6 are present in moderate levels. You are going to get 500 mg of potassium from a single serving of coconut water.

    It is about one-third of what you require in a day.


A person gets adequate potassium in their diet when they eat a meal rich in legumes, vegetables, and fruits.

Eating minimal quantities of high sodium items, such as fast food and processed foods, could help to balance this.

This dietary strategy could not only help people maintain a healthy level of potassium, but it might also help them acquire several different minerals and vitamins found in whole foods which contribute to greater health.

You shall notice a significant increase in your well-being if you consume these foods rich in potassium and also maintain a healthy lifestyle.

Get imaginative when it comes to adding these vegetables and fruits to your diet so that your body gets the required potassium which it needs.

You should also avoid taking potassium supplements from the pharmacy as they do not contain enough potassium.