30 Best Foods High in Potassium

Sadly, the current diet routine of the masses combined with the surge in consumption of junk food has led to an ever increasing number of individuals suffering from potassium deficiency. It is rather time for you to get conscious about your daily intake of potassium. The normal value is 4700 milligrams daily, and your target must be to exceed it on a daily basis. To get your diet plan in line and to allow for a normal intake of potassium, try adding these 30 best foods high in potassium to your diet. Try alternating them for a change of taste and for regular intake of other nutrients as well.

30. Avocados

AvocadoAvocados are delicious fruit and they are rich in potassium. You will certainly not mind fitting them into your diet pan  to enjoy the unbelievable health benefits of avocado. With approximately 500 milligrams of potassium per a 100 gram standard serving. That brings it to the list of foods you must have in your diet plan for normal potassium intake as it is one of the best foods high in potassium.

29. Potatoes

It is recommended by experts to consume baked potatoes as baking helps maintain the mineral composition of potatoes. A large potato may contain up to 850 milligrams of potassium. That is good news for you if you already have potatoes in your diet plan. If not, you must add them to your diet book. Besides potassium, a regular diet of potatoes should also provide you with ample amounts of calcium and dietary fibres. It is a common staple in many countries around the world and you can generate a never ending list of recipes with potatoes!

28. Sweet Potatoes

sweet patatoes
A little less than the other potatoes, but still they are counted as foods high in potassium. Consuming sweet potatoes daily for breakfast (sticking to the Irish traditions!) or sometime else in your diet ought to increase your daily potassium intake. Not only that the sweet potatoes are also packed with calcium and other important nutrients. They are also more delicious than simple potatoes and you will enjoy them more as well.

Potassium is a must have constituent of your daily diet because a regular intake of potassium has proven to lead to a 20% decreases risk of death from all causes. It is also beneficial if you’re trying to lose weight.

27. Nectarine

Nectarine is one of the foods high in potassium as well as calcium among other minerals. It is a super food that is grown in many countries all over the world, and you might be lucky enough to get it from your local shopping store. Nectarines are pretty high on potassium. They have over 273 milligrams for every fruit. You should eat nectarines every now and then.

26. White Beans

White Beans
White beans are a favorite among experts owed to their high potassium content along with a balanced variety of other nutrients. White beans are the only best foods high in potassium among the beans family. Half a cup gives you 502 milligrams of potassium. That is a hefty share of your daily requirement and it’s a superfood you simply must fit into your diet. You can make a soup with white beans for lunch or dinner.

25. Yogurt

Although you can get a lot of flavors out in the market, it is always recommend to stick to the natural pure unsweetened yogurt for its dietary benefits. The standard serving of eight ounces is packed with 579 milligrams of potassium, not to mention that it is also packed with calcium as well. Yogurt serves as a healthy snack and everyone enjoys a bowl every now and then. Moreover , benefits of yogurt for health are numerous and unbelievable which make it an important part of our diet.

24. Spinach

Spinach is commonly known for its high contents of iron. Surprisingly, it has equally high value of potassium and thus should be included in your daily intake of foods high in potassium. Be it salad on your burger, or part of your Cole slaw, you can also add it to a delicious smoothie. Consuming spinach regularly is essential for a balanced diet essentially for a balanced intake of iron and potassium. The amazing health benefits of spinach make it one of the best choice in leafy greens.

23. Bananas

Bananas are a favourite fruit among most of the people all around the world. You will be glad to know that it is helping you maintain balanced intake of potassium! Each banana contains a surprising 422 milligrams of potassium. It makes it one of the best foods high in potassium. Bananas are great for snacks and untimely cravings, and you must write them down on your diet plan for every other day at least. Make sure to eat at least 2 bananas regularly to enjoy the amazing benefits of banana for your health.

A diet deficient in potassium can have harmful consequences. It increases risk of heart stroke, surging blood pressure and an increased tendency of formation of kidney stones. Regular intake is also required to prevent decrease in muscle mass, and if you are hitting the gym, it is essential for you to increase your potassium intake”

22. Almonds

Almonds are popular for many nutrients, and they are a favourite superfood because eating a surplus amount keeps you from any kind if mineral deficiencies. That being said, a serving of 24 nuts possesses 200 milligrams of potassium. It is an impressive number. Almonds are also good snacks and you can stack away a jar at your workplace for time to time intake and to enjoy the health benefits of almonds.

21. Beets

Beets are not one of the consumer favourite vegetables you have to make sacrifices from time to time for the sake of health. For their enormous store of potassium, you can safely add them in daily intake of foods high in potassium. Cooked, boiled, or drained, beets have a soaring amount if 519 milligrams per each cup. Plus they are low on calories and have almost no fat at all. Combine all of that and you can consume beets any time, not bothering with your daily calories intake.

20. Brussels Sprouts

Brussels Sprouts
You can find some Brussels sprouts at your shopping mall. Each cup contains 457 milligrams. Although this does not make for a permanent addition to the food diary, you can have some from time to time. It is best to eat them boiled or drained to conserve the minerals and vitamins.

19. Chocolate

You are probably glad to see chocolate on this healthy list of foods most people find repulsive. However, that doesn’t make it a superfood you have to consume heaps of. Do not forget the fats and calories that come along with. Anyway, half cup of semisweet chocolate contains 306 milligrams of potassium. Good for snacks, but overdose can be equally harmful. Still it is one of the 30 best foods high in potassium.

18. Clams

Clams; canned or drained solids are great sources of all minerals especially potassium, of which, they have over 534 for each 3 oz. serving. On the contrary, fresh clams are hard to come by an urban areas and canned clams have much less mineral values than otherwise. That being said, you must not associate your diet with clams, but regular amounts ought to do you good with no harm.

17. Eggnog

Eggnog is a traditionally rated as one of the foods high in potassium made from milk, yogurt cream and eggs. It has all the virtues of the constituent dietary products and it has large of potassium. A cup eggnog has a surprising 419 milligrams of potassium. That being said, you can also count in the calcium, lactose, iron and other food constituents of which milk and eggs are enriches sources. It is also one of the best foods high in iron. The eggnog can be counted as a wonder food with all those virtues.

16. Lentils

Lentils are one of the best foods high in potassium that will make good salads for your burger, alternatively, you can add them to any score of salads if you don’t prefer the cooked product. 1 cup of lentils will provide you with 731 milligrams. That makes a pretty big share of the daily required amounts. A quick tip, make lentils and spinach your top choices for salads. And it is best to consume lentils boiled rather than cooked because by cooking, you run the chance of losing a fair share of the nutrient composition of the food.

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15. Milk

Milk is a super drink, and no expert will ever deny the fact that it is elementary for you to drink one glass daily for a healthy life. It is accountable for the majority of our daily consumption of calcium, potassium, phosphates and vitamin D. It is essential, and quitting consumption of milk will lead to immediate deficiency diseases. A cup contains 342 milligrams of potassium, when it is 2 percent fat and artificially enriched with vitamins A and D. Besides potassium, it is one of the best calcium-rich foods you can eat.

14. Grapefruit

grape fruit.
Grapefruit is another fruit you probably won’t mind for a midday snack. Grapefruit, when fresh has great amounts of vitamin C, calcium and potassium. Grapefruits have very low caloric value and with a little bit of salting, it makes for a delicious snack. Grapefruit will provide you with 332 milligrams of potassium for each fruit. And parallel to that is the negligible caloric value. Combined together, it is a best food high in potassium. It will provide you with a significant share of your daily potassium intake at the cost of very little caloric intake.

13. Pumpkin

Pumpkin is rich in many nutrients one of which is potassium. It is an uncommon remedy to potassium deficiency probably because it is not so often consumed as a vegetable in our day to day diet. On the contrary, it should suffice as a source of potassium if consumed regularly. You can probably find a desert or pie with pumpkin as an ingredient and do away with it. 1 cup of chopped pumpkin contains 505 milligrams of potassium, which is a pretty large amount. Pumpkin seed benefits are also really great for health as it is also rich in minerals.

12. Raisins

Raisins are probably one of best foods high in potassium that can be used in your favourite light snacks. They are easy to acquire and pretty cheap. Saying that, you will probably welcome the idea of making them regular. A cup midday should make for an enjoyable snack and it should also account for a major source of your daily potassium intake. A good idea would be to keep a jar around your workplace so that you can have a snack whenever you want to!

11. Tomatoes

Stewed potatoes are a great food and sufficient source of potassium and lots of other vitamins and minerals. You won’t mind tomatoes as side item for a complete dinner. Canned and stewed tomatoes have 528 milligrams of potassium for each cup which adds to numerous benefits of tomatoes for health. It means that one side serving will account for a major source of your daily intake.

10. Winter Squash

Winter Squash
Winter quash is rich in potassium as well as vitamin C It is one of the fruits with very little caloric content and lots of minerals. The only downside is that it is a seasonal fruit and you can’t get it all year long and also fresh is hard to come by, while processed squash has much lower mineral content than its fresh counterpart. Baked squash has 494 milligrams of potassium for each cup.

9. Soymilk

soy milk
Soymilk, when fortified has 289 milligrams of potassium for each cup you eat. That makes it one of the foods high in potassium. You can use it with many dishes and soups and it produces a great flavour.

8. Strawberries

Raw strawberries, fresh plucked are rich in water soluble vitamins and in potassium. For instance, each cup has a soaring 254 milligrams of potassium. You will enjoy strawberries in your morning cereal as well as an individual snack from time to time. Strawberries are also low on calories so that is another plus point you don’t want to ignore

7. Tuna

With all the greens you have just summed up in your diet plan, it is time to switch to proteins for the sake of balance Tuna is one of the best foods high in potassium as is claimed by experts and it has high amount of fat soluble vitamins but with low fat. 3 oz. of tuna have 201 milligrams of potassium, which is quite a heavy amount.

6. Turkey

Turkey says thanksgiving, but that does not means you can have it on other days of the year as well. Turkey has much higher amount of potassium as compared to chicken and it also makes for a more delicious meal! For instance, 3 oz. of turkey have 212 milligrams of potassium which is approximately equal to the values of tuna.

5. Prunes

Prunes are one of the best foods high in potassium that make a good ingredient for soups. You can easyily attain prunes from your local store. A batch of 5 prunes has 307 milligrams of potassium. That is a reasonable value and you will certainly enjoy a meal with prunes. Prunes are also high in proteins as well as some vitamins.

4. Parsnips

Parsnips are good for salad and are surely among the foods high in potassium. They have a large amount of non-digestible fibers and minerals, one of which is potassium. Fresh parsnips have 573 milligrams of potassium when boiled or drained. You won’t mind adding parsnips to your daily diet plan. Having parsnips with a meal also adds to the variety, and makes it more welcoming. You may get fresh ones from your local store or canned ones if you must.

3. Orange

Here’s another citrus you are accustomed to. Oranges are found all over the world and no matter where you are, you have them often. Well, if you are conscious about your potassium intake, start having them more. Each fruit has about 237 milligrams of potassium which is a pretty decent amount for a citrus. Orange also has vitamin C and it prevents scurvy. Orange for breakfast is a fine way to start your day in style and enjoy the amazing benefits of oranges.

2. Dates

Dates are a gulf delight. They are delicious snacks and have a welcoming dietary composition which makes them superfoods. They are high on calcium and potassium. The amount of potassium is approximately 270 calories for each serving of 5 dates. Dates can be acquired in all seasons and they are not very pricey either. That being said, you should have some dates around your house if you want a different snack.

1. Carrots

Carrots make constituent of soups, salads, fried rice and some people eat them raw for the flavour. They are incredibly rich in vitamin K and they also have other nutrient compounds that you don’t want to turn down! For instance, the potassium content is 352 milligrams per cup and hence can be added to the list of best foods high in potassium. A carrot soup will make a great meal for the diet conscious people and it is also the best way to profit from the amazing benefits of carrots.

You can be creative and make carrot and corn soup among many other recipes which have carrot as their main ingredient, but the fact is that raw carrot will provide you with the highest amounts of minerals and vitamins. Think of it as a snack!


Although potassium supplements offer a quick shortcut to maximized intake of potassium, they are not the right answer. It is always best to stick with the natural sources of dietary nutrients. Thus, here is a list of the best foods high in potassium that should make their way to your diet plan so that you can start living a healthy life!

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