Potassium is a much-needed nutrient for your body that helps your nerves and muscles communicate with one another, moves other nutrients into your cells and keeps your sodium levels in check. Yet, many people don’t get enough of this essential mineral, which can cause high blood pressure (thanks to its close relationship with salt) and increase your risk of kidney stones.
Turns out, you can find more than enough potassium in all sorts of foods—not just bananas, which have become somewhat of a poster child for it. In Australia, the Adequate Intake (AI) for potassium is set at 3,800 mg per day for adult men and 2,800 mg per day for adult women. A medium banana contains approximately 346 mg of potassium, which is about 9% of the AI for women and 7.5% for men. Other fruits and vegetables can provide even higher amounts of potassium per serving.
To be considered high in potassium, a food has to contain over 200 mg per serving, says obesity and nutrition expert Dr Amy Lee. This list features 36 foods that not only meet that requirement, but pack even more potassium than a banana.
Foods high in potassium
Sweet Potatoes
A medium baked sweet potato has 542 mg (12% DV) of potassium. These tubers are also rich in vitamin A for your eyes, vitamin C for your skin and gut-filling fibre. Plus, sweet potatoes contain compounds called anthocyanins, which have anti-inflammatory properties.
White Potatoes
A single medium baked potato has 867 mg of potassium, says registered dietitian and nutritionist Mia Syn. You’ve probably been conditioned to avoid these spuds, but when prepared the right way (baked or boiled instead of deep fried), they’re low in kilojoules, fat and sodium. Plus, white potatoes offer a healthy dose of vitamin C and magnesium, too. Let your spud cool before you eat it and you’ll get a dose of resistant starch, which supports gut health.
Tomato Sauce
In Australia, the potassium content of tomato sauce varies depending on the type and brand. According to Food Standards Australia New Zealand, commercial reduced-salt tomato sauce contains approximately 281 mg of potassium per 100 grams. Other sources indicate that standard tomato sauce can have around 371 mg of potassium per 100 grams. Therefore, a typical serving of tomato sauce can contribute a significant amount of potassium to your diet.
Tomatoes are also rich in lycopene, a disease-fighting plant pigment that gives certain fruits and vegetables their signature red hue. Look for a low-sugar tomato sauce sold in BPA-free packaging.
Watermelon
Eat two refreshing watermelon wedges and you’ll get 641 mg (14% DV) of potassium. Watermelon is also a great source of lycopene, as well as vitamins A, C and B6. Plus, more than 90% of the fruit is water, so you’ll feel full after snacking for minimal kilojoules. Prefer to sip it? Cold-pressed watermelon juice is a great alternative.
Frozen Spinach
Add 1 cup of frozen spinach to your next stir-fry or pasta dish and you’ll get a respectable 574 mg (11% DV) of potassium. Spinach is also rich in magnesium, vitamin A and calcium. Bonus: It’s budget-friendly and usually much cheaper than fresh veggies.
Beets
A cup of cooked, sliced beets delivers 518 mg (11% DV) of potassium. The sweet root vegetable is super versatile, though, and can be used in everything from salads to juices to soups.
And there’s a reason athletes are all about beetroot juice lately: In a 2017 review, researchers concluded that drinking beet juice 90 minutes before your workout could boost athletic performance. (Just don’t be alarmed if your pee turns pink or red—it’s totally normal!)
Black Beans
Chances are you’re already buying canned black beans for a boost in fibre and protein—two nutrients that keep you feeling full longer. However, they’re also a great source of potassium. Eat 1 cup and you’ll get 611 mg of the mineral, says Syn. Black beans also offer some calcium, magnesium and folate.
White Beans
White beans might be the best source of potassium in the grocery store: A single cup has a whopping 1,000 mg, Syn says. That’s a full quarter of what you need every day. That same 1-cup serving also packs an impressive 17 grams of protein and 11 grams of fibre.
Canned Salmon
Canned salmon is a lazy cook’s dream. Pop open one 140 g can and you’ll get 442 mg (10% DV) of potassium. What’s more, salmon is rich in omega-3 fatty acids, which are essential fats for your eye, heart, and brain health that your body can’t make on its own. Salmon is also high in B vitamins, which aid in the production of red blood cells and convert the food you eat into energy. On top of that, salmon is a great source of lean protein—perfect for those trying to lose weight or build muscle.
Edamame
Whole soybeans are one of the world’s greatest sources of plant-based protein, but that’s not the only trick up their sleeve: 1 cup also supplies 676 mg (14% DV) of potassium. Eat them as a snack, toss ’em in a salad or serve them up as a side dish.
Butternut Pumpkin
One cup of this slightly sweet autumn favourite packs 582 mg (12% DV) of potassium. You’ll also get a hefty dose of vitamin A, along with some vitamin C, magnesium, folate and calcium.
Swiss Chard
One cup of cooked chard has a whopping 961 mg (20% DV) of potassium. These hearty greens also pack calcium, iron and vitamins A, C and K.
Yogurt
Regular plain low-fat yoghurt (not the Greek stuff) has an impressive 573 mg (12% DV) of potassium per cup. Plus, it packs nearly half your daily calcium needs. Look for one that contains live active cultures to get a nice dose of gut-friendly probiotics, too.
Avocado
One avocado provides a whopping 728 mg of potassium, Syn says. Moreover, they are a great source of healthy fats and fibre—gut-healthy, too! Avocados lend a nice creaminess to recipes. You can enjoy them over toast, in a delicious pasta sauce or as part of a flavourful salad dressing.
Coconut Water
Store-bought coconut water packs a powerful punch of potassium, delivering about 507 mg per 8 fluid ounces, Syn says. It makes a great alternative to sugary sports drinks and a delicious base for post-workout smoothies. Just be sure to buy an unsweetened version to avoid added sugar.
Dried Apricots
Dried apricots supply 755 mg of potassium per half-cup, giving you a big nutritional bang for your buck. Remember to choose unsweetened versions at the supermarket to avoid loading up on extra sugar. We like to chop dried apricots and incorporate them into homemade granola bars and trail mixes.
Medjool Dates
Syn says just three medjools amount to 510 mg of potassium. That’s a super easy (and quick) source of the nutrient—and dates are super versatile. Blend them into a smoothie for sweetness, stuff them with peanut butter for a snack or chop and fold them into a baked good.
Lentils
An underrated source of plant-based protein, 1 cup of cooked lentils contains 731 mg of potassium, Syn says. They’re also a great source of iron and can help protect against heart disease and diabetes, research shows.
Acorn Squash
Butternut pumpkin is good, but acorn squash deserves a spot on your autumn menu rotation, too. The stout veggie is easily roasted in the oven and has 486 mg of potassium per 1 cup, Syn says.
Raisins
Whether snacked on, tossed into trail mix, or thrown on a salad, like dates, raisins can offer a quick and easy potassium fix. A half-cup of them (not packed) contains 600 mg.
Broccoli
It should come as no surprise that broccoli earned a spot on a list of nutrient-packed foods. It has all the good stuff, including potassium—458 mg per 1 cup, to be exact. That’s why Syn recommends it. It can help you meet your fibre requirements, too.
Pinto Beans
You may not frequently reach for this legume, but you totally should, considering 1 cup of them has 746 mg of potassium, Syn says. They’re delicious when stirred into a soup or served up as a side to a hearty roast dinner.
Pumpkin
Pumpkins, like butternut and acorn squash, are easily roasted and served with dinner—blitzed into a flavourful puree or pasta sauce. According to sources, 1 cup of boiled, mashed pumpkin with salt delivers 564 mg of potassium. Don’t forget: You can eat the seeds, too!
Tomato Paste
Because tomato paste is super concentrated, its potassium levels are, too. A 100 g serving of it packs 1010 mg of potassium. That’s obviously far more than most recipes would call for, but it’s definitely worth adding an extra squirt or spoonful to the next dish you make.
Carrots
One cup of chopped carrot has 410 mg of potassium, Syn says, which is slightly less than a medium banana has, but more than a small one. So, if your bunch is overripe and you’re in need of a mid-day snack, carrots will provide a similar nutritional boost. Everyone knows this vegetable supports eye health, too—that’s because they’re rich in protective antioxidants.
Adzuki Beans
A cup of cooked adzuki beans, boiled with salt, contains 1220 mg of potassium, which is why Brittany Modell, intuitive eating counsellor and body image coach, says they’re a superb add to your potassium-rich foods rotation. They’re also great in chilli and soups!
Passion Fruit Juice
Perhaps this is a slightly unconventional pick, but passion fruit juice could be the touch of spice your smoothie routine needs—and 1 cup has 687 mg of potassium. There’s also the perk of feeling transported to a beach vacation when you drink it.
Pomegranates
A whole pomegranate boasts 666 mg of potassium, which almost makes it worth the fuss of de-seeding one. Sprinkle the bright red jewels over a salad or eat them by the spoonful for a satisfyingly sweet crunch.
Black-Eyed Peas
Dr. Lee recommends getting your potassium in with black-eyed peas—1 cup has 475 mg, she says. And, contrary to their name, they’re actually in the bean and legume family, and should be treated as such when it comes to cooking.
Brussels Sprouts
Blanched and stinky doesn’t have to be Brussels sprouts’ only preparation. They’re great roasted, broiled, and sautéed and 1 cup has 494 mg of potassium. They’re also high in vitamin K and vitamin C, which support iron absorption and bone health.
Bok Choy
The Chinese cabbage makes a great simple salad and ramen topper and it serves up a whopping 630 mg of potassium per 1 cup, Dr Lee says. Added fibre and antioxidants make it an easy add to the shopping list.
Papaya
One cup of smashed papaya contains 591 mg of potassium, Dr Lee says, as well as a good dose of antioxidants in the form of vitamin A, vitamin C and vitamin E. Use it to satisfy your sweet tooth, freshen up a summer salad or switch up your go-to smoothie.
Water Chestnuts
They don’t have a ton of flavour, but water chestnuts provide a satisfying crunch to any dish including noodles, salads and stir-fries. A half cup contains 362 mg of potassium, according to Dr Lee.
Tomatoes
If you prefer savoury over sweet, grabbing a tomato instead of a banana to fuel up on potassium is your best bet. A large, ripe red one has 431 mg, Syn says. It’s as easy as a slice or dice and a light sprinkle of salt.
Kidney Beans
Not to be confused with adzuki beans, kidney beans are a great source of potassium at 1400 mg per 100 grams, says Dr Lee. They’re also rich in magnesium, fibre, and calcium.
Zucchini
One medium zucchini has 512 mg of potassium. It’s also high in antioxidants like vitamin C, as well as fibre, which supports good digestion. You can use it as a pasta substitute (AKA zoodles) or roast it with your favourite seasonings.
How much potassium do you need?
The Adequate Intake (AI) of potassium for adults is 3,400 mg for men and 2,600 mg for women (not pregnant or lactating), says Jackie Newgent chef, nutritionist and author of The Plant-Based Diabetes Cookbook. “Though based on the Daily Value (DV), most men and women should aim for about 4,700 mg of potassium daily.”
Most people do not meet the daily requirement, says registered dietitian and nutritionist Melissa Prest, because they are not eating enough fruits, vegetables and plant proteins like lentils.
Signs of potassium deficiency
Some common signs of low blood potassium are muscle weakness, low blood pressure and frequent urination, says Prest. “Low blood potassium is more likely when you have chronic diarrhoea, have long-term use of laxatives, are taking diuretics or have a rare medical condition.”
Newgent adds that additional signs of low potassium may include constipation, fatigue, abnormal heart rhythm and kidney stone formation. “Since many signs of potassium deficiency are similar to other conditions, it’s wise to consult your healthcare provider to determine the root cause of any of these symptoms,” she advises.
Signs you don’t need more potassium
If you are healthy and get adequate potassium, you are likely to have normal blood pressure, regular bowel movements, regular heart rhythm and the ability to exercise without excess fatigue, says Newgent.
However, some health conditions like chronic kidney disease, heart failure and certain blood pressure medications can increase your potassium level and your provider may tell you to monitor potassium-rich foods, says Prest. “While you will likely not be able to feel when you have high blood potassium, a change in your heart rhythm is a key sign that something is wrong.”
Newsletter
