What food has the highest potassium per serving?

October 31, 2025 •

4 min read

According to data cited by Sharp HealthCare, a cup of cooked beet greens provides over 1,300 milligrams of potassium, exceeding the amount found in a baked potato and cementing its place as what food has the highest potassium per serving. This surprising fact highlights how many overlooked foods are nutrient powerhouses. Many people associate potassium almost exclusively with bananas, but the real champion is a lesser-known leafy green that is simple to incorporate into a healthy diet.

Quick Summary

A comprehensive guide to the foods with the highest potassium content per serving. This article provides specifics on top contenders like beet greens, potatoes, and lentils, lists other rich sources, and covers the essential health benefits of potassium for optimal wellness.

Key Points

Highest Potassium Food: Cooked beet greens and baked potatoes with skin offer more potassium per serving than the commonly cited banana.
Essential Mineral Functions: Potassium is vital for healthy heart function, blood pressure regulation, muscle contractions, and nerve signaling.
Variety is Key: A diverse diet including leafy greens, legumes, dried fruits, and root vegetables is the best way to naturally increase potassium intake.
Dietary Concentration: Dried fruits like apricots and prunes are a concentrated source of potassium due to water removal.
Moderation for High-Risk Groups: Individuals with kidney disease or other health conditions should monitor potassium intake, as too much can be dangerous (hyperkalemia).

The Unsurpassed Champion: Cooked Beet Greens

While many people assume a baked potato is the top potassium source, cooked beet greens actually provide the most potassium per serving. With a single cooked cup delivering over 1,300 milligrams of potassium, this leafy green vegetable stands out among all competitors. Beet greens are not only rich in potassium but also packed with other vital nutrients, making them a superb addition to salads, sautés, and soups. Their earthy flavor pairs well with garlic, and they cook down quickly, similar to spinach or Swiss chard.

Other Top Contenders for High Potassium

While beet greens may claim the top spot, several other common and accessible foods are fantastic sources of this essential mineral. A balanced approach to boosting your intake involves incorporating a variety of these foods into your diet.

Vegetables and Legumes

Baked Potatoes (with skin): A single medium baked potato with the skin on can provide over 900 milligrams of potassium. The skin holds a significant portion of the mineral content, so keeping it on is key.
Cooked Swiss Chard: Another nutritional powerhouse, a cup of cooked Swiss chard offers a substantial amount of potassium, over 950 milligrams.
Lentils: Cooked lentils are an excellent plant-based source, with one cup containing over 700 milligrams.
Acorn Squash: This winter squash is another high-potassium vegetable, providing nearly 900 milligrams in one cooked, mashed cup.
White Beans: Just a half-cup serving of cooked white beans can provide nearly 600 milligrams of potassium.

Fruits and Dairy

Dried Apricots: The drying process concentrates nutrients, with a half-cup providing an impressive 755 milligrams of potassium.
Prunes: Similar to dried apricots, a half-cup of prunes contains around 635 milligrams of potassium.
Avocado: A half-cup serving of this creamy fruit offers a good dose of potassium, along with healthy fats.
Plain Yogurt: A cup of plain nonfat yogurt can provide over 600 milligrams of potassium.

The Health Benefits of Potassium

Potassium is a crucial electrolyte that performs a number of vital functions in the body. It helps regulate fluid balance, supports muscle contractions (including the heart muscle), and transmits nerve signals. A diet rich in potassium has been linked to numerous health benefits.

Heart Health: Potassium helps to lower blood pressure by balancing out the negative effects of excess sodium. This can help reduce the risk of heart disease and stroke.
Bone Density: Studies suggest a positive link between a high intake of dietary potassium from fruits and vegetables and higher bone density, which can contribute to better overall bone health.
Kidney Function: Adequate potassium intake can help maintain proper kidney function and may help prevent kidney stones.

Comparison of High-Potassium Foods


Food (Serving)	Potassium (mg)	Notes
Cooked Beet Greens (1 cup)	1,309	Excellent source of other nutrients.
Baked Potato with Skin (1 medium)	926	Keep the skin on for maximum benefit.
Cooked Swiss Chard (1 cup)	961	Versatile leafy green similar to spinach.
Cooked Lentils (1 cup)	731	Great plant-based protein and fiber source.
Dried Apricots (1/2 cup)	755	A concentrated source, also high in fiber.
Acorn Squash (1 cup, mashed)	896	High in vitamin C and antioxidants.
White Beans (1/2 cup)	594	Works well in soups, stews, and salads.

Incorporating More Potassium into Your Diet

Increasing your potassium intake doesn't have to be difficult. Simple dietary changes can make a big difference.

Breakfast: Add sliced avocado to your toast or mix dried apricots and prunes into your oatmeal or yogurt.
Lunch: Top your salads with lentils or white beans for a boost of both fiber and potassium.
Dinner: Substitute your usual side dish with a baked potato (eat the skin!) or cooked beet greens sautéed with garlic.
Snacks: Keep a small bag of dried fruit on hand for a potassium-rich snack on the go. Ensure it has no added sugar.

For those seeking reliable sources of dietary information, the NIH Office of Dietary Supplements provides comprehensive fact sheets on essential nutrients like potassium. For more information, visit their website at https://ods.od.nih.gov/factsheets/Potassium-Consumer/.

Are There Risks of Too Much Potassium?

While most healthy individuals can safely consume potassium-rich foods, it is possible to have too much. The condition is called hyperkalemia, and it can be particularly dangerous for individuals with chronic kidney disease. Healthy kidneys efficiently filter excess potassium from the blood, but impaired kidney function can cause it to build up to harmful levels. Symptoms can include muscle weakness, fatigue, and heart palpitations. It is crucial for anyone with kidney concerns or other specific health conditions to consult their doctor or a registered dietitian before making significant dietary changes. For the average healthy person, however, getting enough potassium from whole foods is the primary challenge, not excess consumption.

Conclusion: Eating Your Way to Better Health

Contrary to popular belief, the humble banana is not the ultimate king of potassium. In fact, powerhouse foods like cooked beet greens and baked potatoes with skin offer significantly more per serving. By incorporating a variety of fruits, vegetables, legumes, and dairy products into your diet, you can easily meet your potassium needs and reap the many health benefits, including improved heart health and blood pressure control. Always remember to prioritize a balanced diet and consult a healthcare provider with specific health concerns, especially those related to kidney function.

Frequently Asked Questions

Many foods contain more potassium per serving than a banana, including cooked beet greens, baked potatoes with skin, Swiss chard, lentils, and dried apricots.

While fresh fruits contain potassium, dried fruits offer the most concentrated amounts. Half a cup of dried apricots contains 755 mg of potassium, making them one of the highest fruit sources.

For most healthy individuals, it is very difficult to consume too much potassium from food alone. However, people with kidney disease or certain health conditions should be cautious and monitor their intake with a doctor's guidance.

Baked potatoes with the skin are high in potassium. The potassium content can vary based on cooking method, as boiling can cause some minerals to leach into the water, and fried preparations often add high sodium.

Beyond potatoes, cooked beet greens and Swiss chard are exceptionally high in potassium. Other noteworthy sources include acorn squash, spinach, and mushrooms.

According to the NIH Office of Dietary Supplements, the Adequate Intake (AI) for adult men is 3,400 mg per day and 2,600 mg per day for adult women. It's best to check with an official source for the latest guidelines based on life stage.

Potassium plays a key role in regulating blood pressure. It helps counterbalance the effects of sodium, and a diet high in potassium and low in sodium is associated with lower blood pressure.