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Home » Minerals

15 Best Food Sources of Potassium

shirinMedically Reviewed by Shirin Buta · Written by Rizza Joyce Mira, MD · Updated on March 7, 2023

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.

The Best Food Sources Of Potassium

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.

RELATED: Potassium 101: All You Need To Know About Potassium

Table of Contents
  • 1. Bananas
  • 2. Avocados
  • 3. Watermelon
  • 4. Sweet Potatoes
  • 5. Black Beans
  • 6. Potatoes
  • 7. Butternut Squash
  • 8. White Beans
  • 9. Pomegranates
  • 10. Beets
  • 11. Ground Beef
  • 12. Plain Yogurt
  • 13. Spinach
  • 14. Salmon
  • 15. Tomatoes

1. Bananas

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.

2. Avocados

Avocados are popular, tasty, and a great source of potassium, with half an avocado containing about 487 mg.

Avocados are very nutritionally balanced
Avocados are very nutritionally balanced

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?

3. Watermelon

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.

Sliced Sweet Potatoes
Sliced Sweet Potatoes

Can You Check Your Potassium Level at Home?

The Best Low-potassium Snacks

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.

  • Black Beans: 20 Things You Should Know

6. Potatoes

Potatoes are an important food staple globally, and they're high in potassium, containing a little more than sweet potatoes, at about 550 mg.

Potatoes are high in potassium
Potatoes are high in potassium

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

White beans include lima, cannellini, great northern, and pea beans, and they're perfect as a side, in soups, with rice, or alone as a side dish.

Depending on the variety, a cup of white beans contains around 900 mg of potassium.

White beans
White beans

9. Pomegranates

If you're looking for something different, pomegranates are delicious and high in potassium, with one containing over 660 mg.

Pomegranates are delicious on their own or can add a unique flavor to smoothies or fruit salads.

10. Beets

A cup of beets contains up to 518 mg of potassium, and they're great in salads, smoothies, or as a side.

Half a cup of raw beets contains 221 mg of potassium
Half a cup of raw beets contains 221 mg of potassium

11. Ground Beef

Many fruits and vegetables are high in potassium; however, ground beef is also an excellent source, with three ounces containing 200 mg.

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.

Yogurt With Spoon

13. Spinach

Spinach is incredibly nutritious, and 100 grams contains over 500 mg of potassium. It's a great addition to salads, sandwiches, and smoothies.

14. Salmon

Salmon is a healthy, popular protein that's high in potassium, with three ounces containing about 300 mg.

Is Salmon High in Potassium?

It's also loaded with healthy fats and goes well with almost any vegetable, making it easy to add to your diet.

15. Tomatoes

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?

Can You Check Your Potassium Level at Home?

The Best Low-potassium Snacks

Related posts:

  1. Beets: The Superfood You’ll Either Love Or Hate
  2. Does Beet Juice Make You Poop? Everything Explained
  3. Does Watermelon Make You Poop? Everything Explained.
  4. Beets and Diabetes: Are Beets Good For Diabetics?
  5. Top Health Benefits of Pomegranates, Uses in Juicing and Smoothies
  6. How To Tell If Watermelon Is Bad

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shirin

Shirin is a registered Medical Laboratory Scientist who teaches Immunology and Serology subjects. In her free time, she writes health-related articles to help advocate the prevention of lifestyle and infectious diseases. When not teaching or writing, she loves to try new food and attempts to recreate them at home.

More about us →

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