What Has the Highest Potassium? A Guide to Top Foods

While bananas are famously known for their potassium content, many other foods offer significantly more per serving. In fact, one cup of cooked beet greens contains over 1,300mg of potassium, far surpassing the average banana. This reveals that the highest sources of this vital mineral might not be what you expect.

Quick Summary

Certain foods like cooked beet greens and white beans provide a far greater potassium concentration than more commonly cited sources. Other excellent options include potatoes, lentils, dairy, and various fruits and vegetables.

Key Points

• Beet Greens Lead: Cooked beet greens offer an exceptionally high potassium concentration, with over 1,300 mg per cup.

• Beans Are Potent: White beans and other legumes are among the most potassium-dense foods, surpassing many fruits.

• Don't Overlook Potatoes: A baked potato with the skin is a significant source of potassium, containing over 900 mg.

• Dried Fruit Concentrates Nutrients: Dried apricots and prunes provide a concentrated dose of potassium compared to their fresh counterparts.

• Variety Is Key: The best approach is to eat a diverse mix of fruits, vegetables, and lean proteins to meet your daily needs, as relying on a single food is not optimal.

• Cooking Matters: Steaming or roasting vegetables is preferable to boiling to retain potassium, as the mineral is water-soluble.

Understanding Potassium and Its Importance

Potassium is an essential mineral that serves as an electrolyte, playing a crucial role in maintaining proper fluid balance, nerve function, and muscle contractions. A healthy potassium intake is also vital for managing blood pressure and supporting overall heart health. The Daily Value (DV) for potassium for adults is 4,700 mg, yet most Americans do not consume enough through their diets. For most people, consuming a variety of potassium-rich foods is the best and safest way to increase intake, as supplements should be used with caution and under medical supervision.

The Role of Potassium in the Body

Beyond its role in basic cellular function, potassium helps regulate the electrical signals of the heart, preventing arrhythmia. It works alongside sodium to manage fluid balance in cells and aids in kidney function by helping to remove excess sodium from the body. A diet rich in potassium has been associated with a lower risk of stroke and heart disease.

Top Contenders: What Really Has the Highest Potassium?

When looking for the absolute highest concentrations of potassium, it's clear that the familiar banana is not the champion. Instead, we must turn to nutrient-dense vegetables and legumes.

Leafy Greens Lead the Pack

When prepared correctly, certain leafy greens provide a surprisingly high amount of potassium in a single serving, especially when cooked.

• Beet Greens: Topping the list for many is cooked beet greens, which can contain over 1,300 mg of potassium per cup. Their earthy flavor makes them an excellent addition to sautéed dishes.
• Swiss Chard: Another nutritional powerhouse, one cooked cup of Swiss chard offers over 960 mg of potassium. It can be steamed or sautéed and has a flavor similar to spinach.
• Spinach: A cup of cooked spinach provides around 840 mg of potassium, along with a wealth of other vitamins and minerals.

Legumes and Beans Pack a Punch

Many varieties of beans and lentils are exceptional sources of potassium, in addition to being great sources of plant-based protein and fiber.

• White Beans: A cup of cooked white beans is a top contender, delivering nearly 1,200 mg of potassium.
• Lima Beans: Cooked lima beans also offer a very high amount of potassium, with one cup providing around 955 mg.
• Lentils: A cup of cooked lentils provides a significant boost to your daily potassium, containing over 730 mg.

Potatoes and Tubers are Excellent Sources

Often unfairly maligned, whole potatoes—especially baked with the skin—are excellent sources of potassium.

• Baked Potato (with skin): A single medium baked potato with the skin contains over 900 mg of potassium. This is significantly more than a banana and is accompanied by fiber and complex carbohydrates.
• Sweet Potato: A large baked sweet potato is another great choice, providing over 850 mg of potassium.

A Broader Look at High-Potassium Foods

While the contenders above are the highest per serving, a balanced diet includes a variety of other potassium-rich foods to help you meet your needs.

Potassium-Rich Fruits

• Dried Apricots: Concentrating the mineral content, a half-cup of dried apricots contains around 755 mg of potassium.
• Dried Prunes: Half a cup of dried prunes offers approximately 635 mg of potassium.
• Avocados: A whole avocado contains nearly 1,000 mg of potassium, making it a nutrient-dense and versatile choice.
• Watermelon: With high water content, two wedges of watermelon provide about 640 mg of potassium.

Dairy and Animal Sources

• Plain Yogurt (low-fat): An 8-ounce serving of plain, low-fat yogurt can provide over 570 mg of potassium.
• Salmon: A half-fillet of cooked salmon can contribute over 20% of the daily value for potassium, along with heart-healthy omega-3s.

Nuts, Seeds, and Other Sources

• Soybeans: Cooked soybeans are a rich plant-based source, with a cup providing nearly 900 mg of potassium.
• Tomato Paste/Sauce: Concentrated tomato products are surprisingly high in potassium; one cup of tomato sauce contains over 700 mg.

High-Potassium Foods Comparison Table

Food (Cooked)	Serving Size	Potassium (mg)	Notes
Beet Greens	1 cup	1309	One of the highest vegetable sources.
White Beans	1 cup	1190	Exceptionally high per serving.
Baked Potato (with skin)	1 medium	926	Skin contains much of the mineral.
Swiss Chard	1 cup	961	A great source along with vitamins A and K.
Spinach	1 cup	839	Cooked spinach is more concentrated than raw.
Dried Apricots	½ cup	755	Nutrient density increases when dried.
Lentils	1 cup	731	A key staple in many diets globally.
Acorn Squash	1 cup	896	A starchy, versatile fruit.
Avocado	1 whole	975	Also rich in healthy fats and fiber.
Plain Yogurt	1 cup	573	Dairy provides a great source of this mineral.
Banana	1 medium	422	A good source, but surpassed by many others.

Maximizing Potassium Absorption

Proper cooking methods can help preserve potassium content in your food. Since potassium is water-soluble, boiling can cause some of the mineral to leach out into the water. Steaming, roasting, or baking can be better options for retaining nutrients. Eating a variety of foods, not just focusing on one source, ensures a broader spectrum of nutrients and better overall health. For example, pairing a baked sweet potato with a side of sautéed spinach creates a potent, potassium-rich meal.

Who Should Monitor Potassium Intake?

While most healthy individuals can safely increase their potassium intake through diet, certain people need to be cautious. Those with kidney disease or taking specific medications (like some diuretics or ACE inhibitors) may need to monitor their potassium levels closely, as dangerously high levels can occur. It is always recommended to consult with a healthcare provider or a registered dietitian before making any significant dietary changes, especially if you have underlying health conditions.

Conclusion: Eating for Optimal Potassium

To ensure you're getting adequate potassium, focus on a varied diet rich in whole foods, particularly vegetables and legumes. While the banana's reputation is well-known, high-impact foods like cooked beet greens, white beans, and baked potatoes are the real heroes for maximizing your intake per serving. By incorporating a diverse array of these nutrient-dense options, you can effectively support your cardiovascular health and overall well-being. Don't be afraid to experiment with new recipes featuring these powerful ingredients to make meeting your daily potassium needs both delicious and effortless. For more in-depth nutritional information, visit the NIH Office of Dietary Supplements.

Frequently Asked Questions

What food has the most potassium per gram?

While cooked beet greens and white beans are exceptionally high per cup, nutrient density can vary. Concentrated sources like dried apricots or tomato paste have high potassium-to-volume ratios, but cooked beet greens often lead per serving size.

Is a banana really a poor source of potassium?

No, a medium banana is not a poor source, offering around 422 mg, which is about 9% of the DV. However, its reputation as the ultimate source is misleading, as many other foods contain significantly more potassium per serving.

What are some high potassium foods for a vegan diet?

Excellent vegan sources of potassium include cooked beet greens, spinach, Swiss chard, white beans, lentils, baked potatoes, sweet potatoes, and avocados.

Are there high-potassium foods I should avoid if I have kidney issues?

Yes. Individuals with kidney disease or those on dialysis must be very careful with potassium intake. High-potassium foods like potatoes, tomatoes, and dried fruits are often restricted. A doctor or dietitian can provide a specific dietary plan.

Do cooking methods affect potassium levels in food?

Yes. Potassium is a water-soluble mineral, so boiling foods can cause some of the potassium to leach into the cooking water. Roasting, baking, or steaming are better methods for retaining the mineral.

What are some good potassium-rich options for breakfast?

Breakfast options high in potassium include a plain yogurt parfait with dried apricots and nuts, oatmeal with sliced banana and raisins, or a smoothie with yogurt and spinach.

Can I get too much potassium from food alone?

For most healthy people, it is difficult to consume too much potassium from food alone, as the kidneys effectively regulate levels. However, those with impaired kidney function are at risk for hyperkalemia (high potassium), which is why dietary monitoring is crucial.