Potassium is an essential mineral that we need to obtain from the foods we eat.
This article lists 30 foods high in potassium alongside each food’s potassium content per 100 grams and per typical serving.
What are the best dietary sources?
Let’s find out.
Table of contents
- Data Table: Foods With the Most Potassium Per Serving
- Why Do We Need Potassium?
- How Much Potassium Do We Need?
- Final Thoughts
Here is a list of potassium-rich foods alongside the potassium content of each food per serving and per 100 grams.
The source of nutritional data is the USDA FoodData Central database.
Daily values have been calculated by using USDA data in conjunction with the FDA’s published daily values.
1) Sun-dried tomatoes
Dried foods naturally have a lower water content gram-for-gram, thus a higher nutrient level. For instance, a 54-gram cup of sun-dried tomatoes provides 39% of potassium’s daily value (1).
2) Potatoes
Potatoes are one of the best dietary sources of potassium. A large cooked Russet potato with skin provides 35% of the daily value (2).
3) Beet greens
Beet greens are among the most potassium-rich vegetables; a 144-gram cup serving offers 28% of the daily value (3).
4) Adzuki beans
A 230-gram cup of cooked adzuki beans provides 1220 mg of potassium, 26% of the daily value (4).
5) Avocado
A typical 201-gram avocado provides a rich source of potassium equal to 21% of the daily value (5).
6) Salmon
All salmon have high levels of potassium, but wild Atlantic salmon contains the most. A 154-gram half-fillet provides 21% of the daily value (6).
7) Swiss chard
Swiss chard is another leafy green that contains high levels of potassium. A 175-gram cup serving supplies 20% of the daily value (7).
8) Grouper
In general, fish is a rich source of potassium, and grouper is one of the best options. For example, a 202-gram cooked grouper fillet contains 20% of the daily value (8).
9) Lima beans
Lima beans are one of the best legumes for potassium content; a 188-gram cup of cooked beans contains 20% of the daily value (9).
10) Yam
The yam is another potassium-rich tuber. A 136-gram cup of cooked yam cubes offers 19% of the daily value (10).
11) Snapper
Snapper is another potassium-rich fish option; a 170-gram fillet provides 19% of the daily value (11).
12) Soybeans
Cooked soybeans offer a high potassium level; 19% of the daily value per 172-gram cup (12).
13) Sweet potatoes
Similar to regular potatoes, sweet potatoes offer a concentrated source of potassium. A large cooked 180-gram sweet potato provides 18% of the daily value (13).
14) Potato flour
Like whole potatoes, potato flour is a rich potassium source. For example, an 80-gram half cup of potato flour offers 17% of the daily value (14).
15) Red kidney beans
A 177-gram cup serving of cooked red kidney beans provides 15% of potassium’s daily value (15).
16) Edamame
Like most soy products, edamame is an excellent source of potassium. A 160-gram cup of cooked edamame provides 14% of the daily value (16).
17) Bamboo shoots
Bamboo shoots are among the highest-potassium vegetables; a 120-gram half-cup serving of cooked bamboo shoots offers 14% of the daily value (17).
18) Baobab powder
Baobab powder, the dried powder of the baobab fruit, offers a significant amount of potassium. Each ounce (28.35g) serving provides 13% of the daily value (18).
19) Plantains
Cooked green plantains contain high levels of potassium; a 118-gram cup of fried plantains provides 12% of the daily value (19).
20) Tomato puree
Using tomato puree in recipes is a simple way to increase the potassium content of a dish. In this regard, each half-cup (125-gram) serving of tomato puree provides 12% of the daily value (20).
21) Tuna
All tuna provides potassium, but yellowfin has the highest levels. A three-ounce (85-gram) serving of cooked yellowfin tuna provides 10% of the daily value (21).
22) Skim Milk
All milk is a good source of potassium, but skim milk offers the most. A 245-gram cup provides 9% of the daily value (22).
23) Banana
Bananas are one of the most well-known potassium sources; they provide around 8% of the daily value per banana (23). However, it is worth remembering that the size of bananas can vary significantly, so the same is true for their potassium content.
See this guide to the potassium content of bananas for more information.
24) Ground Pork (Lean)
All pork is a good source of potassium, but leaner options have less fat and a subsequently higher mineral content. A three-ounce (85g) serving of cooked 96% lean ground pork provides 8% of potassium’s daily value (24).
25) Mackerel
Atlantic mackerel is one of the best seafood options for potassium; a cooked 88-gram fillet contains around 8% of the daily value (25).
26) Wheat germ
Wheat germ is a rich source of nutrients, including potassium. An ounce (28.35g) of toasted wheat germ provides 6% of the daily value (26).
27) Kielbasa sausage
A three-ounce (85-gram) serving of cooked kielbasa sausage offers 6% of the daily value for potassium (27).
28) Guava
Guava is a potassium-rich tropical fruit; one 55-gram fruit (without refuse) provides 5% of the daily value (28).
29) Raisins
Raisins (dried grapes) are a concentrated source of nutrients in grapes and contain a good amount of potassium. An ounce (28.35g) serving offers 5% of the daily value (29).
30) Soy flour, defatted
Defatted soy flour has lower fat levels and subsequent higher amounts of minerals, like potassium, per gram. Just a 6.6-gram tablespoon of defatted soy flour contains 3% of the daily value for potassium (30).
Data Table: Foods With the Most Potassium Per Serving
This table provides a simple, at-a-glance comparison of the foods with the highest potassium content per typical serving.
Why Do We Need Potassium?
Potassium has numerous crucial functions within the body, and it plays an important role in blood pressure regulation. In this regard, numerous large studies have demonstrated that increasing potassium intake and reducing sodium intake lowers blood pressure (31, 32, 33).
Despite the importance of sufficient dietary potassium intake, hypokalemia (low serum potassium levels) is quite prevalent. According to data from the National Health and Examination Survey (NHANES), it was estimated that hypokalemia prevalence in the United States population stood at 11% in 2016 (34).
To learn more about the importance of potassium, see this guide to potassium’s beneficial functions.
Also, for anyone trying to cut down on their sodium intake, see this list of foods high in sodium for more relevant information.
How Much Potassium Do We Need?
The US Food and Drug Administration (FDA) sets a ‘daily value’ for potassium, which is a simple reference value based upon a typical 2000-calorie diet.
The daily value for potassium is 4,700 mg (35).
However, there are also ‘adequate intake’ levels that have been set, which vary by age and sex. You can find out more about adequate intake levels in this guide to potassium’s functions.
Final Thoughts
As this article shows, a diverse range of foods are high in potassium.
Consuming seafood, legumes, and fruit and vegetables like avocados, bananas, and leafy greens is one of the best ways to get more of the mineral.
For more on mineral-rich foods, see this guide to the top food sources of magnesium.
Related Posts:
- 30 Foods High In Selenium
- 30 Foods High In Manganese
- 30 Foods High In Copper
- The Top 30 Foods High In Zinc
- 40 Foods High In Sodium
- 30 Foods High In Calcium
- 30 Foods High In Phosphorus
- 30 Foods High in Iron
Michael Joseph, MSc, ANutr
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