What Beans Are High in Potassium?

January 2, 2026 •

3 min read

According to the National Institutes of Health, most Americans do not consume enough potassium, an essential mineral for proper bodily function. For those seeking a delicious and accessible way to boost their intake, knowing which beans are high in potassium is a great starting point for enhancing a healthy diet.

Quick Summary

This article details the specific bean varieties that offer the highest levels of potassium, including white, lima, and pinto beans, and outlines their key nutritional benefits.

Key Points

Lima beans are a top source: Cooked lima beans offer one of the highest concentrations of potassium among common bean varieties, with up to 969 mg per cup.
White and pinto beans are excellent choices: These versatile beans are also packed with potassium, providing a simple way to increase your daily intake.
Soybeans are a potassium powerhouse: Mature cooked soybeans provide a significant potassium boost, with nearly 890 mg per cup.
Incorporate into various meals: Beans are versatile and can be added to soups, salads, dips, and main courses to easily increase potassium and fiber.
Check nutrition labels for canned beans: While convenient, canned beans may have high sodium levels. Rinsing them before use can help reduce sodium content.

Top Contenders: Exploring High-Potassium Beans

For anyone looking to increase their dietary potassium, incorporating a variety of beans is an excellent strategy. While many beans are a good source of this mineral, some varieties stand out for their particularly high potassium content, packing a potent nutritional punch that can support heart health, regulate blood pressure, and maintain proper nerve function.

Lima Beans

Often known as butter beans, lima beans consistently rank among the highest-potassium beans available. A single cup of cooked lima beans can provide a significant portion of the daily recommended intake. Beyond their mineral content, they are rich in dietary fiber, which aids digestion and promotes a feeling of fullness, making them a valuable addition to weight management plans.

White Beans

White beans, which include cannellini and great northern beans, are a versatile and potassium-rich option. A half-cup serving offers a considerable amount of potassium, along with other essential nutrients like iron and fiber. Their mild flavor makes them easy to incorporate into a wide range of dishes, from soups and stews to creamy spreads.

Pinto Beans

Pinto beans are a staple in many cuisines and for good reason. They are not only a great source of protein and fiber but also high in potassium. Whether used in chili, burritos, or as a side dish, pinto beans provide a substantial potassium boost to your meals. A single cup of cooked pinto beans can offer approximately 746 milligrams of potassium.

Kidney Beans

These large, reddish-brown beans are another excellent source of potassium. Popular in dishes like chili and salads, kidney beans contribute both a hearty texture and important nutrients. Beyond potassium, they are known for their high fiber content, which supports digestive health. A single cup of canned kidney beans can contain over 600 milligrams of potassium.

Black Beans

Black beans are a favorite in Mexican and Latin American cooking, valued for their earthy flavor and dense nutrition. A cup of cooked black beans provides over 600 milligrams of potassium, alongside ample fiber, protein, and iron. These beans can be used in everything from salads to dips, adding depth and nutritional value.

Soybeans (Edamame)

Soybeans and their derivatives, like edamame, are a powerhouse of nutrition, including potassium. A cup of cooked soybeans contains nearly 890 milligrams of potassium. Edamame, the young green soybeans, also offer a great dose of potassium, along with protein and fiber, making them a popular snack or appetizer.

Comparison of High-Potassium Beans


Bean Variety	Serving Size (Cooked)	Approximate Potassium (mg)	Additional Nutrients
Lima Beans	1 cup	955	Fiber, Iron, Folate
Adzuki Beans	1/2 cup	612	Protein, Fiber
White Beans	1/2 cup	502	Iron, Fiber, Folate
Soybeans	1/2 cup	443	Protein, Iron, Magnesium
Pinto Beans	1/2 cup	372	Protein, Fiber
Lentils	1/2 cup	366	Protein, Fiber, Iron
Kidney Beans	1/2 cup	359	Fiber, Protein, Folate
Black Beans	1/2 cup	305	Fiber, Iron, Magnesium

Practical Tips for Adding More Beans to Your Diet

Making beans a regular part of your meals is easier than you might think. From simple substitutions to creative new recipes, there are many ways to increase your potassium intake.

Rinse Canned Beans: Canned beans can be high in sodium. To reduce the sodium content, rinse them thoroughly under running water before use.
Batch Cooking: Cook a large pot of dry beans once a week and store them in the refrigerator. This makes them readily available for quick meal additions throughout the week.
Soup and Stew Enhancer: Add a can of kidney or white beans to your next vegetable soup or beef stew. This will make the dish heartier and boost its nutritional profile.
Salad Topper: Sprinkle some black beans or chickpeas over your salads for extra protein and fiber. It adds a satisfying texture and makes the salad more filling.
Bean Spreads and Dips: Use white beans to make a creamy, garlic-infused dip or mash up pinto beans for a tasty burrito filling.
Homemade Chili: Incorporate kidney beans, black beans, or pinto beans into your homemade chili for a potassium-rich and filling meal. A great recipe can be found on sites like Food Network, such as their Best Classic Chili.

Conclusion

Beans are a true superfood, offering a wealth of nutrients, and many varieties are excellent sources of potassium. By prioritizing options like lima, white, and pinto beans, you can easily and deliciously increase your intake of this vital mineral. Whether you prefer them in a savory chili, a fresh salad, or a creamy dip, incorporating these high-potassium beans into your regular diet is a simple and effective step toward better overall health and nutrition.

Frequently Asked Questions

Lima beans generally have the most potassium, with one cup of cooked lima beans providing approximately 955 mg of potassium.

Yes, canned beans retain a high level of potassium. For example, one cup of canned kidney beans contains over 600 mg of potassium. However, rinsing them thoroughly can significantly reduce the sodium added during the canning process.

Yes, the potassium in beans is beneficial for heart health. Potassium helps manage blood pressure by counteracting the effects of sodium, which can reduce the risk of cardiovascular disease.

Potassium is generally stable during cooking. However, soaking and boiling beans can cause some minerals to leach into the cooking water. If you discard the cooking liquid, some potassium may be lost. Using the cooking liquid in soups or sauces can help retain more nutrients.

You can easily add high-potassium beans by mixing them into salads, blending them into creamy dips, incorporating them into soups and stews, or using them as a base for vegetarian chili.

No, potassium levels vary between different bean types. While most are a good source, some, like lima and white beans, contain significantly higher amounts than others. Checking specific nutrition facts for each variety is recommended.

The daily recommended intake for potassium for adults in the United States is typically 4,700 mg, though this can vary depending on age, health status, and other factors. Most Americans do not meet this recommendation.

While beans are an excellent source of potassium, it is best to consume a varied diet to meet your total nutritional needs. A variety of fruits, vegetables, and lean proteins, in addition to beans, ensures a broad spectrum of vitamins and minerals.