When thinking about a healthy diet, incorporating foods high in potassium is crucial. Like magnesium and iron, potassium is an essential mineral that we need to function. “It is one of our body’s essential micronutrients, meaning our body does not make it and we must consume it through food sources,” says Elizabeth Sharp, MD, IFMCP, board-certified medicine physician and founder of Health Meets Wellness. “Potassium plays a role in regulating fluid balance and maintaining proper muscle and nerve function.”
Experts agree that the best way to get the sufficient amount is through a well-rounded diet, and luckily for us, this mineral can easily be found in foods, beverages, and supplements. “Consuming the foods below will offer an array of benefits extending beyond potassium alone,” says Samantha Dieras, DCN, RN, director of Ambulatory Nutrition Services at Mount Sinai Hospital. “The fruits and vegetables will contain an assortment of vitamins, minerals, and fiber that work in concert with our body.”
So with all that in mind, the best foods that are high in potassium that you should definitely consider trying include:
Bananas
Arguably the most well-known potassium-rich food, bananas are a top pick from both experts. According to the National Institute of Health (NIH), one medium-sized banana contains 422 milligrams (mg) of potassium.
Oranges
Oranges do more than just provide us with vitamin C. Dr. Sharp lists it as another great source of potassium; one cup of orange juice alone provides 496 mg of the mineral.
Apricots
Another fruit that is packed with potassium, half a cup of dried apricots can give you 755 mg.
Avocados
Dr. Sharp also lists avocados as a great food source for your potassium needs. According to the U.S. Department of Agriculture (USDA), 100 grams (g) of an avocado can contain 507 mg of potassium.
Tomatoes
Many forms of tomatoes can actually be a great source of potassium. According to the NIH, one raw tomato alone can provide 292 mg of the mineral. The USDA says that tomato pastes can provide 198 mg and two thirds of a cup of tomato paste can provide 1010 mg of potassium.
Potatoes
The NIH lists potatoes as one of the top sources of potassium for our diets. One medium baked potato can provide 610 mg of the mineral.
Sweet Potatoes
If you’re like sweet potatoes over white ones, you’re in luck: according to the USDA, 100 grams of the starch contains 486 mg of potassium.
Squash
Packed with vitamins and nutrients, squash is also full of potassium. According to the NIH, one cup of smashed squash can give you 644 mg of the mineral.
Grapefruit
Another pick from Dr. Sharp, grapefruit juice can provide you with a potassium boost. According to the USDA, one cup of grapefruit juice contains 400 mg of the mineral.
Spinach
Spinach contains most of the important nutrients and vitamins we need for a healthy diet, so it comes as no shock that it is a great source of potassium. According to the USDA, half a cup of cooked spinach can provide 287 mg of the mineral and one cup of raw spinach has 167 mg.
Beans
Fulfilling both your potassium and protein needs, beans make for a great option in any diet. According to the NIH, one cup of canned beans can get you 607 mg of potassium.
Pineapples
Dr. Sharp recommends trying to incorporate pineapples into your diet if you’re fond of sweet fruit. According to the USDA, 100 g contains 137 mg of potassium.
Whole Grains
Rice, quinoa, oats, and other whole grains make for another great source of potassium. 100 g of oats contain 350 mg of the mineral and 100 g of brown rice contain 265 mg.
Blackstrap Molasses
Another pick from Dr. Sharp, blackstrap molasses is a sugar product that is packed with nutrients to make it a better sweetener option than most. Studies show that one ounce of blackstrap molasses is rich in potassium, but you’ll want to use this sparingly as it still has high levels of sugar.
Legumes
Other than beans, most foods under legumes (lentils, chickpeas, soybeans, etc.) are also great sources of potassium. 100 g of lentils contain 949 mg of the mineral and 100 g of dry chickpeas contain 1070 mg.
Chicken
Fruits and vegetables aren’t the only foods that are packed with potassium. Plenty of meats also help fill that void. According to the NIH, 3 ounces of grilled chicken breast contains 332 mg of the mineral.
Salmon
If you’re looking for a fish option, salmon is your best bet. According to the NIH, 3 ounces of cooked Atlantic salmon contains 326 mg of potassium.
What does potassium do for the body?
Potassium does a lot. According to Dieras, it mostly helps regulate blood pressure, improves bone mineral density, and manage blood sugar levels. It also helps prevent the development of kidney stones. When you don’t get enough potassium, Dr. Sharp says you can feel fatigued, weak, and experience muscle cramps, palpitations, high blood pressure, postural hypotension, or cardiac arrhythmias.
But too much potassium can be a bad thing. Dr. Sharp says that large doses of the nutrient can cause negative side effects such as diarrhea and gastrointestinal distress. She adds that because potassium plays a role in muscle contraction, an excess amount can potentially cause cardiac arrhythmias. The good news is that you don’t have to worry about this if you’re only getting your potassium through food; it’s only a real concern with intravenous or drip supplementation. “Excess potassium is excreted in urine,” explains Dieras. “Excess intake from food and beverages has not been shown to harm the body in persons with normal kidney function.”
You’ll also want to be mindful about your potassium intake if you’re struggling with kidney function or if you’re on certain medications that may cause potassium buildup. So be sure to speak with your doctor to make sure that the medicine you take won’t negatively impact how much potassium you’re getting.
How much potassium do you need per day?
There is no set amount (a.k.a. dietary allowances) recommended for potassium, says Dr. Sharp. But the National Academies of Sciences, Engineering, and Medicine (NASEM) has established adequate intake (AI) guidelines to prevent potassium deficiency. Adults from ages 19 to 50 should aim to eat anywhere from 2,600 to 3,400 mg, depending on gender or whether you’re pregnant or not.
And while there are supplements out there that can help you get enough potassium in your system, both experts agree that the best way is through a well-balanced diet. “Food and beverage intake should be the front line method for adequate potassium intake,” says Dieras. “Eating a diet high in fruits, vegetables, and protein should allow a person to consume adequate amounts to avoid a deficiency.”
