Understanding Nutrition: What Food Has the Highest Level of Potassium?

October 11, 2025 •

4 min read

According to the CDC, a diet high in potassium and low in sodium can significantly lower blood pressure and reduce the risk of heart disease and stroke. But many people still wonder, 'what food has the highest level of potassium?' The answer may surprise you, as several foods contain more of this essential mineral than the famously potassium-rich banana.

Quick Summary

This guide explores the best dietary sources of potassium beyond the common banana. It explains the importance of this electrolyte for your body and provides an extensive list and comparison of nutrient-dense, high-potassium foods, from vegetables to legumes and fish.

Key Points

Beet greens and Swiss chard: Cooked leafy greens like beet greens and Swiss chard are among the highest sources of potassium, with over 900 mg per cup.
White beans and legumes: Legumes such as white beans and lentils are potent sources of potassium and fiber, significantly outranking bananas in potassium content per serving.
Baked potatoes (with skin): A medium-baked potato with the skin provides a high dose of potassium, and baking helps retain more nutrients than boiling.
Dried fruits: Dried apricots and prunes offer concentrated levels of potassium, making them excellent snacks for a quick boost.
Diversify your diet: Focusing on a variety of potassium-rich foods, including vegetables, legumes, dairy, and fish, is more effective than relying on a single source like bananas.
Balance with sodium: Maintaining a healthy balance of potassium and sodium is critical for regulating blood pressure and supporting heart health.

The Role of Potassium in a Healthy Diet

Potassium is a vital mineral that acts as an electrolyte, playing a crucial role in many bodily functions. It works closely with sodium to regulate fluid balance, helps muscles contract, and assists in the transmission of nerve signals. This mineral is particularly important for heart health, as a potassium-rich diet can help lower blood pressure, especially when balanced with a lower sodium intake. Given that most people don't consume enough potassium, focusing on incorporating high-potassium foods into your daily diet is a smart nutritional strategy.

More Potassium Than a Banana?

While bananas are a well-known source of potassium, they are far from the highest. A medium banana contains around 422 milligrams of potassium, which is a good amount, but many other foods offer significantly more per serving. Some of the most potassium-dense foods are leafy greens and legumes, which provide a powerful nutrient boost with fewer sugars and carbohydrates than many fruits.

Vegetables with the Highest Potassium Content

When considering what food has the highest level of potassium, certain vegetables top the list, especially when cooked. Cooking methods can affect potassium concentration, as boiling can cause minerals to leach into the water. However, in some cases, cooking concentrates the nutrient content. It's often recommended to bake or roast vegetables to retain as much potassium as possible.

Cooked Beet Greens: A single cup of cooked beet greens provides a massive 1,309 mg of potassium, making it one of the absolute highest sources.
Cooked Swiss Chard: Another leafy green powerhouse, one cup of cooked Swiss chard contains 961 mg of potassium.
Baked Potatoes (with skin): A medium-baked potato with the skin on is a stellar source, packing around 926 mg of potassium.
Cooked Acorn Squash: This winter squash is another excellent choice, offering 896 mg per cooked cup.
Cooked Spinach: A cup of cooked spinach provides a substantial 840 mg of potassium.
Sweet Potatoes: A single medium-baked sweet potato with the skin contains 572 mg of potassium.
Tomato Paste and Puree: Concentrated tomato products are rich in potassium; for example, one cup of tomato puree contains 560 mg.

Legumes and Pulses Rich in Potassium

Legumes are nutritional heavyweights, providing not only potassium but also protein and fiber. Including a variety of beans and lentils can dramatically increase your intake of this key mineral.

Cooked White Beans: Just one cup of cooked white beans delivers a remarkable 1,004 mg of potassium, nearly double the amount found in a banana.
Cooked Lima Beans: A cup of cooked lima beans contains 939 mg of potassium.
Cooked Lentils: A cup of cooked lentils offers 731 mg of potassium.
Kidney Beans: A cup of canned kidney beans has 607 mg of potassium.

Other Top Potassium Sources

Beyond vegetables and legumes, other food groups contribute significant amounts of potassium, helping to diversify your dietary approach.

Avocados: A half-cup serving of avocado provides 583 mg of potassium, along with healthy fats.
Dried Apricots: The dehydration process concentrates nutrients, with a half-cup of dried apricots yielding 755 mg of potassium.
Prune Juice: A single cup of prune juice can contain 707 mg of potassium.
Salmon: Certain types of seafood are great sources, with a 3-ounce serving of Atlantic salmon containing around 326 mg.
Milk and Yogurt: Dairy products are often cited as good sources of potassium; a cup of milk contains 366 mg. Plain nonfat yogurt can offer up to 625 mg per cup.

Comparison of High-Potassium Foods


Food (per cup cooked/prepared)	Potassium (mg)	Notes
Beet Greens	1,309	One of the highest sources.
Swiss Chard	961	Cooked greens are exceptionally rich.
White Beans	1,004	Excellent plant-based protein source.
Baked Potato (medium, with skin)	926	Keep the skin on for maximum benefit.
Lentils	731	Versatile for soups and stews.
Dried Apricots (1/2 cup)	755	Concentrated nutrient source, great for snacking.
Acorn Squash	896	Great baked or roasted.
Spinach	840	Cooked spinach concentrates potassium.
Avocado (1/2 cup)	583	Also rich in healthy fats.

Culinary Tips for Boosting Potassium

To effectively increase your potassium intake, integrate these foods into your meals in practical ways.

Start with Greens: Add cooked spinach or Swiss chard to omelets, pasta, or stir-fries. They cook down easily and blend well with other flavors.
Embrace Legumes: Canned beans are a quick and easy way to add potassium. Be sure to rinse them thoroughly to reduce sodium content. Add lentils to soups, stews, or salads.
Bake Your Veggies: Instead of boiling, bake or roast sweet potatoes, acorn squash, or regular potatoes. This helps preserve potassium and enhances flavor.
Snack Smart: Dried apricots and raisins are excellent, on-the-go snacks. Just be mindful of portion sizes due to their concentrated sugar content.
Build with Avocado: Mash avocado for toast, add slices to tacos, or use it as a creamy base for salad dressings.
Sip Your Nutrients: Enjoy a glass of prune juice or add milk/yogurt to smoothies for a potassium boost. Coconut water is also a great hydrating option.

Conclusion: A Diverse Diet for Optimal Potassium

Ultimately, a healthy potassium intake is less about finding one single food with the highest level and more about consuming a variety of potassium-rich foods consistently. By focusing on a diverse diet filled with vegetables, legumes, fruits, and other whole foods, you can ensure you meet your daily needs. This balanced approach helps regulate vital bodily functions, supports a healthy heart, and contributes to overall well-being. For personalized advice, consult with a healthcare professional or a registered dietitian. You can find more comprehensive nutrient information from reputable sources like the National Institutes of Health.

Visit the National Institutes of Health (NIH) website for more detailed nutrient information

Frequently Asked Questions

Potassium is a vital mineral and electrolyte that helps regulate fluid balance, nerve signals, and muscle contractions, including the heartbeat. It is crucial for maintaining healthy blood pressure and overall cellular function.

Many foods contain more potassium per serving than a medium banana. These include cooked beet greens, cooked Swiss chard, white beans, baked potatoes with skin, and dried apricots.

Yes, cooking methods can affect potassium levels. Boiling can cause some potassium to leach into the water, while methods like baking or roasting help preserve the mineral within the food.

You can easily add more potassium by incorporating roasted sweet potatoes, mixing lentils into soups or salads, topping meals with avocado, and snacking on dried apricots or a cup of yogurt.

The U.S. Food and Drug Administration (FDA) has set the Daily Value (DV) for potassium for adults at 4,700 mg. However, average intake often falls short of this recommendation.

While the body usually regulates potassium levels well in healthy individuals, those with kidney disease may have difficulty. Excess potassium, a condition known as hyperkalemia, can lead to serious heart problems. Always consult a healthcare provider before taking potassium supplements, especially if you have existing health conditions.

Yes, both fish and dairy are good sources of potassium. Fatty fish like salmon and dairy products like milk and yogurt can contribute significantly to your daily intake.

Some salt substitutes replace sodium chloride with potassium chloride and can be very high in potassium. They should be used cautiously and only after consulting a doctor, especially for individuals with kidney issues.