Potassium is an essential nutrient that supports healthy muscle and nerve function, regulates heartbeat, and aids protein synthesis. Ten percent of Americans don't get enough in their diet, leaving themselves at risk of developing a potassium deficiency with symptoms like tiredness and muscle cramps.
If you're seeking to increase your intake, there are many potassium-rich foods, you should try eating more bananas, avocados, watermelon, sweet potatoes, black beans, potatoes, butternut squash, white beans, pomegranates, beets, ground beef, plain yogurt, spinach, salmon, and tomatoes.
This article covers all 15 best potassium-rich foods, so be sure to read til the end.
Table of Contents
Most people know that bananas are rich in potassium; a medium banana contains around 422 mg.
Adding bananas to oatmeal or smoothies is a great way to get all their health benefits if you don't like eating them on their own.
Avocados are popular, tasty, and a great source of potassium, with half an avocado containing about 487 mg.
They're an excellent addition to a healthy, balanced diet, whether on toast, in a salad, or as guacamole.
Related: Are Avocados High in Potassium?
Two watermelon wedges contain around 600 mg of potassium, and watermelon is a delicious, hydrating snack on a hot summer's day.
Related: Are Watermelons High in Potassium?
4. Sweet Potatoes
Many people substitute sweet potatoes for regular potatoes to take advantage of their nutritional profile. One medium sweet potato contains over 500 mg of potassium, and they're great on their own or in curries or soups.
5. Black Beans
Black beans are popular in many cuisines and perfect in burritos and other Hispanic dishes.
A cup of black beans contains a little over 600 mg of potassium, and they're easily added to many meals.
Potatoes are an important food staple globally, and they're high in potassium, containing a little more than sweet potatoes, at about 550 mg.
They're also delicious and one of the most versatile vegetables in the kitchen.
Related: Are Potatoes High in Potassium?
7. Butternut Squash
Butternut squash is in season in the fall, and whether you have it as a side or a soup, a cup contains 580 mg of potassium.
8. White Beans
Depending on the variety, a cup of white beans contains around 900 mg of potassium.
Pomegranates are delicious on their own or can add a unique flavor to smoothies or fruit salads.
A cup of beets contains up to 518 mg of potassium, and they're great in salads, smoothies, or as a side.
11. Ground Beef
Beef is an excellent source of protein and pairs well with any vegetable on this list to really boost your potassium intake.
12. Plain Yogurt
Plain yogurt is high in potassium, with six ounces containing 250 mg. It's delicious as breakfast or any time and pairs well with potassium-rich fruits.
Spinach is incredibly nutritious, and 100 grams contains over 500 mg of potassium. It's a great addition to salads, sandwiches, and smoothies.
Salmon is a healthy, popular protein that's high in potassium, with three ounces containing about 300 mg.
It's also loaded with healthy fats and goes well with almost any vegetable, making it easy to add to your diet.
One fresh tomato contains about 290 mg of potassium, and canned tomatoes contain 200 to 300 mg per serving.
Tomatoes are very versatile in the kitchen; you can use them in pasta sauces, salads, sandwiches, and juices.
Related: Are Tomatoes High in Potassium?