Advertising Policy Cleveland Clinic is a non-profit academic medical center.Registered dietitian Anna Taylor, MS, RDN, LD, shares a few top sources of potassium so you can work more of it into your diet.Potassium is a mineral that plays a significant role in the function of your heart, kidneys, muscles and nerves.Low potassium can raise your blood pressure, increase the risk of kidney stones and even pull calcium out of your bones.In fact, the Dietary Guidelines for Americans have singled it out as a “nutrient of public health concern.”.Fun fact: Older guidelines recommended 4,700 milligrams per day, but the National Academies of Sciences, Engineering, and Medicine updated the number in 2019.Taylor suggests adding these potassium powerhouses to your diet.A medium baked potato with the skin on contains more than 900 milligrams of potassium.Taylor recommends watching your portions though because of the sugar content.Popular fish like salmon, mackerel, halibut, tuna and snapper all have more than 400 milligrams of potassium in a 3-ounce filet.And plain yogurt will net you more than 500 milligrams per cup (not to mention protein and healthy probiotics).Concentrated tomato paste is even richer in the mineral, with more than 650 milligrams per quarter-cup (marinara sauce, anyone?Dried peaches, apricots, prunes and raisins are good sources as well.As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. .
Potassium Rich Foods
Like calcium and sodium, potassium is a mineral that’s found in some foods.Having the right amount of potassium in your diet helps to keep you healthy, so it’s crucial to eat plenty of potassium-rich foods.If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu.Many fresh fruits and vegetables are rich in potassium: Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium).Grapefruit juice Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best).Some people with kidney disease should get less potassium than the guidelines.If your kidneys don’t work well, too much potassium could stay in your body, which can cause nerve and muscle problems.If you have kidney disease and your doctor hasn’t already told you what your potassium limit is, ask about it. .
14 Healthy Foods That Are High in Potassium
It’s vital for people with high blood pressure, and it may decrease heart disease and stroke risk ( 1 ).The high fiber and antioxidant content of beans can help decrease inflammation, improve colon health, and reduce the risk of heart disease and diabetes ( 4 , 5 ).What’s more, an extensive review including nearly 250,000 people found that a daily intake of 1,640 mg of potassium was linked to a 21% lower risk of stroke ( 6 ).Summary Beans and lentils are good sources of potassium that are packed with fiber, protein, and other vitamins and minerals.Plus, the pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation ( 10 , 11 ).The potassium content of beets may also help improve blood vessel function as well as decrease the risk of heart disease ( 15 , 16 ).Parsnips are also a good source of vitamin C and folate, essential for skin and tissue health, cell division, and supporting fetal growth and development ( 17 , 18 ).And for those wanting to increase their intake, cooked spinach is a great option, containing 839 mg of potassium per cup ( 20 ).Like spinach, kale, and other leafy green vegetables, Swiss chard also contains healthy plant compounds that act as antioxidants to help protect your cells ( 27 , 28 ).What’s more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce prostate cancer risk ( 31 , 32 ).A small study of people with metabolic syndrome who received tomato juice four times a week for 2 months saw significant improvement in inflammation, blood vessel dysfunction, and insulin resistance ( 33 ).Observational studies have found that people who regularly consume orange juice may be more likely to meet vitamin and mineral needs and follow a healthier diet.Additionally, the high level of antioxidants found in oranges and their juice may help improve the body’s ability to fight free radicals, inflammation, and heart disease ( 38 , 39 , 40 , 41 ).The banana’s convenient, natural packaging makes it an easy and nutritious way to increase your potassium intake on the go.They’re high in heart-healthy monounsaturated fats and very rich in fiber, antioxidants, vitamins C, K, and B6, folate, and pantothenic acid ( 48 , 49 , 50 ).The high content of antioxidants, healthy fats, and fiber in avocados is most likely responsible for their positive health effects.Studies have shown that avocados may be beneficial for heart health, weight management, and metabolic syndrome ( 50 , (51 ).The rich potassium content of avocados, in addition to their other healthy properties, makes them an easy choice for helping meet your nutrient needs.Summary One cup (150 grams) of mashed avocado provides 1,120 mg of potassium and plenty of heart-healthy fats, fiber, and antioxidants.If you find plain yogurt is too tart, sweeten it with fresh fruit, nuts, a little honey, or maple syrup.They’re also a great source of protein and are high in healthy omega-3 fats, which are associated with various health benefits, including reducing inflammation as well as other risk factors associated with related diseases ( 55 , 56 ).Summary A 3-ounce serving (85 grams) of clams provides 534 mg of potassium and is packed with selenium, iron, and B12.It’s packed with high quality protein, healthy omega-3 fats, and many vitamins and minerals, including potassium.A diet rich in fatty fish has also been linked with various health benefits, most notably a decreased risk of heart disease ( 58 , 59 , 60 ).In fact, a review of 17 studies found that consuming up to four servings of fish weekly corresponded with a decrease in the risk of death from heart disease ( 58 ).Summary A half of a filet of salmon (178 grams) contains 684 mg of potassium as well as plenty of high quality protein, vitamins, and omega-3 fats.Coconut water’s high content of electrolytes makes it an excellent drink for rehydrating after challenging physical activities. .
What foods are highest in potassium? List and benefits
Apricots are a bright orange fruit that people may eat either fresh or dried.They can eat dried apricots as a snack or add them to salads or main meals.By eating a baked potato with salt-free seasoning, a person can avoid extra sodium.Fries also typically contain high amounts of sodium, which can counteract the benefits of potassium.One study found that eating a serving per day of leafy green vegetables may help slow age-related cognitive decline.Leafy green vegetables are low in calories and contain many vitamins and minerals.For instance: A cup of cooked Swiss chard contains 962 mg of potassium.However, many health organizations recommend that people avoid juices with added sugar.For the most healthful type, opt for raisins that contain only dried grapes with no added sugar, coatings, or other ingredients.Most contain a high amount of fiber, some protein, and a good dose of potassium.The amounts per half cup serving are as follows: adzuki beans: 612 mg.Studies suggest that in the United States, milk is the top source of potassium among adults.Their orange color means that they provide more beta carotene than other potatoes, but they also contain potassium.For the most healthful option, a person should eat baked or microwaved sweet potatoes without added sugar.It is also best to avoid canned sweet potatoes that the manufacturers have packaged in syrup.Wild Atlantic salmon and clams lead the way with 534 mg of potassium per 3-oz serving.The same serving size of other types of seafood high in potassium offers: mackerel: up to 474 mg.Avocados are a good source of potassium, providing 364 mg in a half-cup serving.People can eat avocados raw in salads, as dips, or on toast.Potassium from food, however, does not cause harm in healthy people who have normal kidney function.When the kidneys are functioning well, any excess potassium from food dissolves in water and leaves the body in the urine. .
15 Foods That Pack More Potassium Than a Banana
It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function.Packed with good fats, avocados are also a particularly great source of vitamin K and folate.What’s more, avocados may help people with high blood pressure, who are often told to increase their potassium and reduce their salt (sodium) intake.This advice stems from a study called Dietary Approaches to Stop Hypertension (DASH).Half an avocado provides 7 mg or just 0.5% of your recommended dietary intake (RDI) of sodium (4).What’s more, sweet potatoes are low in fat, pack a small amount of protein and are a good source of complex carbohydrates and fiber.Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9).Keep in mind that visually 100 grams of raw spinach is a lot more on your plate than the same amount frozen.summary Watermelon is a tasty, summery fruit, just two wedges of which can give you almost 14% of your potassium AI, as well as vitamins A and C at only 172 calories.It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells, and its natural sugars provide energy during exercise or replenish lost glycogen stores after (11).summary Coconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the AI in just one cup (240 ml).One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI ( 1 , 3, 12).White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews.summary White beans are a terrific source of potassium — one cup (179 grams) has 18% of the AI or the equivalent of two bananas.These beans can be easily added to salads and stews to increase your potassium intake.However, as black beans contain phytates which can reduce your body’s absorption of minerals, not all of that potassium may be put to use.It’s difficult to know how much these phytates may affect the absorption of minerals like potassium, but if you’re using dried beans it’s best to soak them overnight.summary Black beans are a versatile food that can provide you with 13% of your potassium AI in one cup (172 grams).Soaking dried beans first may improve mineral absorption, including potassium.summary Edamame are packed with nutrients, with one cup providing 14% of your potassium AI, as well as good amounts of vitamin K, magnesium and manganese.Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound ( 1 , 16).summary Tomato paste not only enriches the taste of your food but provides ample amounts of potassium in small servings.Three tablespoons or about 50 grams pack around 10% of the AI, as well as vitamin C and the beneficial plant compound lycopene.Butternut squashes can be roasted, boiled, steamed or chopped up for use in hearty soups.squash is a great source of potassium, boasting 12% of the AI in a single cup.As potatoes are eaten daily in many parts of the world, they may be a key contributor to potassium intake in people’s diets.Dried apricots are lovely mixed into muesli and are a healthy snack on hikes or camping trips.Swiss chard is sometimes overlooked in favor of other leafy greens, but it’s a delicious base for salads and can be easily steamed or sautéed with a little oil.For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage.This root veggie also contains nitrates, which — when converted into nitric oxide — have been shown to support blood vessel function and overall heart health ( 23 ).Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI (22).On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer. .
The best low potassium foods to help regulate potassium levels
A low potassium diet may reduce the burden on the kidneys and keep potassium levels in check, which is key for people with some chronic conditions.Potassium is a mineral in a variety of foods, and it plays many important roles in the body, including keeping fluid levels balanced.The kidneys usually filter the blood and help keep potassium levels stable, but some health issues limit their ability to do this.Why potassium levels matter Share on Pinterest Photo editing by Lauren Azor; MStudioImages/Getty Images Potassium is a key electrolyte in the body.Without enough potassium in the body, high sodium levels may lead to an increase in blood pressure.A combination of low potassium and high sodium levels may increase a person’s risk of heart disease and stroke.Also, if potassium levels are too high or low, the risk of serious heart conditions, including cardiac arrest, rises.Who should track their potassium levels The kidneys help filter the blood, and in doing so they balance out levels of electrolytes — such as potassium — in the blood.The average healthy person likely does not need to reduce their potassium levels.In the United States, for example, people tend to have too little potassium in their diets.And if a healthy person consumes too much, their kidneys typically excrete the excess through the urine.If potassium levels are too high, doctors call this hyperkalemia.Meanwhile, certain medicines for kidney disease can also contribute to an imbalance.Other health conditions that can affect potassium levels include: type 1 diabetes.liver disease A person with any of the above health issues should work closely with a healthcare professional to keep their potassium levels in check.Also, it is important to limit the portion sizes of high potassium foods.Meanwhile, doctors may also recommend medications that help remove the mineral from the body.Low potassium foods Making dietary changes can help limit potassium levels, but it is important to keep in mind that the nutrient is crucial for health.The goal is to choose foods that provide enough of the mineral without causing a problematic buildup.The National Kidney Foundation report that a potassium-restricted diet should include about 2,000 milligrams (mg) of the mineral each day.corn products, such as polenta and cornmeal grits Drinks and snacks Some low potassium options include: rice milk.cakes and pies without chocolate or fruits high in potassium.Below, we have listed some foods that anyone looking to reduce their potassium intake might want to avoid.It is worth noting that simply reducing the serving size, and thus the amount of potassium, may make some of these foods acceptable.yogurt People looking to limit their potassium levels may also need to avoid salt substitutes, which can contain higher levels of minerals, including potassium.A person should contact a doctor about the best approach and how much to leach before trying it at home.Alternately, an older study, from 2008, found that simply boiling some potassium-rich foods, such as cubed potatoes, for 10 minutes can reduce their potassium contents by up to 50%.For canned or potted fruits and vegetables, drain and rinse them to remove any excess minerals in the canning liquid. .
The right balance of potassium also keeps your heart beating at a steady rate.A potassium level that is too high or too low can be dangerous.When you choose foods from lists like the one below, note the serving size.Content of select high-potassium foods footnote 1 footnote 2 Food (no table salt added) Serving size Potassium (mg) Apricots 2 raw or 5 dry 200 Artichoke 1 medium 345 Banana 1 425 Beans (lima, baked navy) ½ cup 280 Beef, ground 3 oz 270 Beets, raw or cooked ½ cup 260 Broccoli ½ cup 230 Brussels sprouts ½ cup 250 Cantaloupe ½ cup 215 Clams, canned 3 oz 535 Dates 5 270 Dried beans and peas ½ cup 300–475 Fish (haddock, perch, salmon) 3 oz 300 French fries 3 oz 470 Lentils ½ cup 365 Milk (fat-free, low-fat, whole, buttermilk) 1 cup 350–380 Nectarine 1 fruit 275 Nuts (almonds, cashew, hazelnuts, peanuts) 1 oz 200 Orange 1 fruit 240 Orange juice ½ cup 235 Parsnip ½ cup 280 Potato, baked 1 potato 925 Potato chips, plain, salted 1 oz 465 Prunes 5 305 Pumpkin, canned ½ cup 250 Raisins, seedless ¼ cup 270 Seeds (sunflower, pumpkin) 1 oz 240 Spinach ½ cup 420 Sweet potato, baked 1 potato 450 Tomatoes, canned ½ cup 200–300 Tomato, fresh 1 fruit 290 Turkey 3 oz 250 Vegetable juice ½ cup 275 Winter squash ½ cup 250 Yogurt, plain 6 oz 260 Zucchini ½ cup 220. .
Top 10 Foods Highest in Potassium
High potassium foods include leafy green vegetables, fish, white beans, avocados, potatoes, acorn squash, milk, mushrooms, bananas, and cooked tomatoes.You can also sort high potassium foods by 100 gram and 200 calorie serving sizes using the nutrient ranking tool. .
Potassium-rich Beans for Healthy Bones
Not surprisingly, in the Adventist Health Study-2, a large epidemiologic study involving more than 33,000 people, those who ate the most beans and foods made from plant proteins were the least likely to suffer a hip fracture. .