Potassium is important for kidney, heart, muscle, and brain function. Low potassium levels can contribute to muscle weakness, high blood pressure, kidney stones, and loss of bone mass.
Adults need 2,600-3,400 milligrams of potassium daily, depending on age, sex, and pregnancy or breastfeeding status.
Bananas are a well-known source of potassium, but other foods are better sources of potassium. A medium banana (115 grams) contains 375 milligrams of potassium, providing about 11-14% of the Daily Value (DV).
One cup of cooked Swiss chard (175 grams) contains 961 milligrams of potassium. This provides about 28% of the DV for potassium for men and 37% for women.
The same serving of Swiss chard provides more than 400% of the DV for vitamin K, which is needed for blood clotting and healthy bones. However, if you’re taking blood thinners such as warfarin, consult your healthcare provider about the safety of consuming vitamin K-rich foods.
An avocado (201 grams) contains 945 milligrams of potassium, or 36% of the DV for women and 28% for men. It also provides more than 10% of the DV for folic acid and magnesium.
Avocado is high in monounsaturated fats. Consuming more monounsaturated fats instead of saturated fats can help support healthy blood lipid (fat) levels and heart health.
One cup of cooked soybeans (172 grams) contains 886 milligrams of potassium, or about 26-34% of your DV.
In addition to potassium, soybeans are rich in iron, magnesium, selenium, and folate. They also contain 31 grams of protein per cooked cup and 10 grams of fiber.
A cup of cooked acorn squash (205 grams) contains 896 milligrams of potassium, or about 26% of the DV.
Acorn squash is also a good source of vitamin A and provides 9 grams of fiber per cup. Your body needs vitamin A for cell development, eye health, and a strong immune system.
A large baked sweet potato (180 grams) contains 855 milligrams of potassium, or 33% of the DV for women and 25% for men. Sweet potatoes are also rich in fiber, magnesium, and vitamin A.
A cup of cooked lentils (198 grams) contains 731 milligrams of potassium, or about 21-28% of the DV. Lentils are also rich in magnesium, zinc, B vitamins, and folate.
Lentils are a great source of fiber. One cooked cup contains about 16 grams of fiber, more than half the recommended minimum fiber intake. Consuming adequate fiber is linked to a lower risk of chronic conditions such as diabetes and heart disease.
Half a cup of dried apricots contains 755 milligrams of potassium, or 22% of the DV for men and 29% for women.
Apricots are a good source of vitamins A and E. Vitamin E is an antioxidant. It’s essential for protecting cells from damage caused by metabolism and environmental factors such as pollution, cigarette smoke, and ultraviolet (UV) light.
Two cups of raw beet greens (76 grams) or 1 cup of cooked beet greens contain 580 milligrams of potassium. This makes up 23% of the DV for men and 17% for women. Beet greens are also rich in vitamin A.
Half a cup of tomato puree provides 550 milligrams of potassium, about 16% of the DV for men and 21% for women. It’s rich in vitamins A, C, and E, antioxidants that are essential for protecting cells from damage.
One cup of cooked mashed pumpkin (245 grams) provides 564 milligrams of potassium, or 22% of the DV for women and 16% for men. Pumpkin is also rich in vitamins A and E.
A cup of low-fat plain yogurt (245 grams) contains 573 milligrams of potassium, about 17-22% of the DV. Yogurt is a great source of protein, providing 12 grams per cup. It also contains calcium, phosphorus, magnesium, zinc, and selenium.
One-half cup of raisins (72 grams) contains 600 milligrams of potassium, meeting 17% of the DV for men and 23% for women. Raisins also contain fiber and iron.
A cup of cooked black beans (172 grams) contains 611 milligrams of potassium, about 18-24% of the DV. Black beans are also rich in fiber, iron, magnesium, zinc, and folate.
A cup of canned coconut milk contains 497 milligrams of potassium, more than 14% of the DV. Coconut milk is high in saturated fatty acids, which may have adverse effects on heart health.
A cup of pomegranate arils (seeds) contains 410 milligrams of potassium, meeting 12% of the DV for men and 16% for women. Pomegranate also contributes to your daily vitamin C intake.
Three ounces of cooked salmon contain 429 milligrams of potassium. This makes up 13% of the DV for men and 17% for women.
Salmon is also rich in selenium (72% of the DV per 3-ounce serving) and omega-3 fatty acids. Your body needs omega-3 fatty acids for brain, immune, eye, sperm, hormone, and heart health. Since your body cannot produce omega-3s, you must consume foods that contain them.
A cup of orange juice (250 grams) contains 457 milligrams of potassium, providing 13-18% of the DV. This serving of orange juice also exceeds the DV for vitamin C. However, it lacks the fiber of whole oranges.
A cup of low-fat (1%) milk (246 grams) contains 391 milligrams of potassium, providing slightly more potassium than a banana.
Milk is rich in calcium and phosphorus. It also contains iodine and selenium, two nutrients necessary for thyroid function.
A cup of cooked spinach (180 grams) contains 839 milligrams of potassium. This makes up 34% of the DV for women and 25% for men.
A cooked cup of spinach also provides 4.3 grams of fiber and contains calcium, folate, and vitamins A and E.
Salt substitutes, such as potassium salts, are used to decrease sodium intake from table salt.
Salt substitutes can contain 440-2,800 milligrams of potassium per teaspoon. You should consult your healthcare provider before using potassium salts and follow the dosing recommendations of the specific product.
Potassium is a mineral essential for kidney, heart, muscle, and brain function.
A banana provides more than 11% of the DV for potassium, but many foods, including avocado, sweet potato, lentils, raisins, and yogurt, offer more potassium.
