What Beans Are the Highest in Potassium?

October 19, 2025 •

4 min read

According to a study published by the Dietary Guidelines for Americans, many people fail to meet the daily recommended potassium intake, an essential mineral for health. Learning which beans are the highest in potassium can be an excellent strategy to help bridge that nutritional gap. These legumes are powerhouse sources of the electrolyte, offering an easy way to support your heart, muscles, and nerves.

Quick Summary

White beans and lima beans consistently top the list for potassium content. This article compares the potassium levels in various beans and offers tips for incorporating them into your diet.

Key Points

White Beans Top the List: White beans consistently rank as one of the highest potassium sources among beans.
Lima and Adzuki Beans are High: Lima and adzuki beans also provide very significant amounts of potassium per serving.
Dried Beans Retain More Potassium: Canned beans tend to have lower potassium content than their dried counterparts because the mineral leaches into the canning liquid.
Rinsing Reduces Sodium: Always rinse and drain canned beans before use to reduce their sodium content, a practice that also affects potassium levels.
Beans Are Nutrient-Dense: Beyond potassium, beans are excellent sources of fiber, plant-based protein, iron, and other essential nutrients.
Health Benefits Abound: Regular bean consumption supports heart health, aids digestion, and helps regulate blood sugar.

The Importance of Potassium for Your Body

Potassium is a vital mineral and electrolyte that plays a crucial role in maintaining overall health. It helps regulate fluid balance, muscle contractions, and nerve signals. A potassium-rich diet is particularly beneficial for managing blood pressure and reducing the risk of cardiovascular events, such as heart attacks and strokes. For most healthy adults, the recommended daily intake is 2,600 mg for women and 3,400 mg for men, though individual needs can vary. Beans, which are packed with nutrients, offer an easy and cost-effective way to boost your daily potassium intake.

The Highest Potassium Beans

When it comes to potassium content, white beans and lima beans are often celebrated for their high levels. While a banana might be the most famous potassium source, a single cup of cooked lima beans contains more than double the potassium of a medium banana, making them a true superstar. Adzuki beans also pack a significant potassium punch, particularly for their size. Incorporating these varieties into your meals can have a profound impact on meeting your nutritional goals.

Comparing Potassium Levels in Common Beans

To help you make informed choices, here is a comparison of the potassium content in a variety of cooked beans, based on standard serving sizes. It's important to remember that nutrient content can vary based on preparation and source.


Bean Type (Cooked)	Serving Size	Potassium (mg)	Source
Lima beans	1 cup	969 mg
Adzuki beans	1/2 cup	612 mg
White beans	1/2 cup	502 mg
Soybeans	1/2 cup	443 mg
Pinto beans	1/2 cup	373 mg
Lentils	1/2 cup	365 mg
Kidney beans	1/2 cup	359 mg
Navy beans	1/2 cup	354 mg
Black beans	1/2 cup	305 mg

Dried vs. Canned: How Preparation Affects Potassium

Dried beans, when cooked from scratch, generally contain more potassium than their canned counterparts. The canning process involves soaking and processing beans in liquid, and since potassium is water-soluble, some of the mineral leaches out into the brine. A study on kidney beans found that canned versions had significantly lower concentrations of potassium compared to dry beans. However, canned beans are still a convenient and healthy option, especially if you prioritize rinsing them to reduce sodium, which further leaches out some of the remaining potassium. For maximum potassium, start with dried beans and cook them yourself.

Easy Ways to Incorporate High-Potassium Beans into Your Diet

There are countless delicious ways to add more beans to your daily meals. Here are some ideas:

Chili and Soups: A hearty bowl of chili is the perfect vehicle for kidney, pinto, or black beans. For a change of pace, try adding white beans to a vegetable soup or Tuscan-inspired stew.
Salads: Toss chilled white beans, lima beans, or kidney beans into your favorite salad for added protein, fiber, and potassium. They are particularly good in grain-based salads with fresh herbs and a light vinaigrette.
Dips and Spreads: Mash white beans with garlic, lemon juice, and herbs to create a delicious and healthy spread for sandwiches or a dip for vegetables and crackers. You can also make a robust dip with adzuki beans.
Burritos and Tacos: Add mashed or whole pinto, black, or kidney beans to burritos, tacos, and quesadillas. A filling made with spiced, mashed beans is a great vegetarian option.
Baked Dishes: Use beans as a base for hearty baked dishes. A baked bean casserole with lima beans or white beans can be a satisfying side dish.
Bean-Based Burgers: Create your own vegetarian bean burgers using mashed black beans, kidney beans, or lentils as the base. Add spices, onions, and breadcrumbs for a delicious, nutrient-packed alternative to meat.

Beyond Potassium: The Broader Nutritional Benefits of Beans

While their high potassium content is a significant benefit, beans offer a wide array of other nutrients that contribute to a healthy diet. They are a rich source of dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness. This makes them an excellent food for weight management. Additionally, beans provide high-quality plant-based protein, making them a staple for vegetarian and vegan diets. They are also packed with vitamins and minerals, including folate, iron, magnesium, and zinc. Consuming beans regularly has been linked to a reduced risk of various chronic diseases, including heart disease and certain cancers.

Conclusion

When seeking to increase your potassium intake through diet, white beans and lima beans are among the most effective choices. Other options like adzuki, soybeans, and pinto beans also provide excellent amounts of this essential mineral. Whether you choose dried beans for maximum potassium retention or the convenience of canned beans, incorporating a variety of these versatile legumes into your meals is a smart and delicious strategy for boosting your overall health. From soups and salads to dips and main courses, the options are endless. For more information on recommended intake levels, you can consult the Dietary Guidelines for Americans.

Frequently Asked Questions

Dried beans, when cooked from scratch, typically have higher potassium levels because the mineral is water-soluble and leaches into the liquid during the canning process. However, both are healthy, and rinsing canned beans reduces their sodium content significantly.

Yes, some people experience gas and bloating from beans due to their indigestible oligosaccharides. Soaking dried beans overnight, rinsing canned beans thoroughly, or choosing certain bean varieties can help reduce these effects.

You can add high-potassium beans like white beans or lima beans to chili, soups, salads, and pasta dishes. They also make excellent dips, spreads, and vegetarian fillings for burritos and tacos.

Most beans are a good source of potassium, but the amount varies significantly between different types. White beans and lima beans are particularly high, while others like chickpeas have lower levels per serving.

Individuals with kidney disease may need to monitor their potassium intake. It is essential for them to consult with a doctor or registered dietitian to determine a safe and appropriate amount of beans for their specific dietary needs.

Besides potassium, beans offer numerous health benefits, including high fiber content that supports digestion and weight management, plant-based protein, and essential nutrients like folate, iron, and magnesium.

Yes, research confirms that the potassium content in canned beans is lower than in dried beans due to the mineral dissolving into the packing liquid during the canning process.