What is high in potassium? A comprehensive guide for your diet

October 10, 2025 •

4 min read

According to the Office of Dietary Supplements, many people in the US do not meet the recommended daily intake for potassium. Understanding what is high in potassium is the first step toward incorporating this essential mineral into your daily nutrition diet for better health outcomes.

Quick Summary

Potassium is an essential mineral and electrolyte vital for nerve signaling, muscle contraction, fluid balance, and blood pressure regulation. Excellent dietary sources include a wide variety of vegetables, legumes, fruits, dairy, and fish.

Key Points

Beyond Bananas: While bananas are popular, many other foods like potatoes, sweet potatoes, spinach, and white beans contain significantly more potassium per serving.
Blood Pressure Regulation: A diet rich in potassium helps manage blood pressure by counteracting the effects of sodium and easing tension in blood vessel walls.
Vital for Muscles and Nerves: Potassium is an electrolyte essential for proper nerve signaling and muscle contractions, including the crucial function of the heart.
Variety is Key: To ensure adequate intake, focus on a varied diet rich in fruits, vegetables, legumes, dairy, and fish rather than relying on a single food source.
Mind the Sodium: For optimal cardiovascular health, increasing potassium intake should be paired with reducing high-sodium processed foods.
Supplements vs. Food: It is generally recommended to get potassium from food sources rather than supplements, which should only be used under a doctor's supervision.
Kidney Health: Individuals with kidney disease or certain medical conditions need to manage their potassium intake carefully, as excessive levels can be dangerous.

The role of potassium in your body

Potassium is a crucial mineral and electrolyte that plays a pivotal role in numerous bodily functions. As an electrolyte, it helps conduct electrical charges, which are essential for cellular and electrical functions throughout the body. It works in tandem with sodium to maintain a healthy fluid balance both inside and outside your cells. A balanced ratio of potassium to sodium is particularly important for managing blood pressure.

Additionally, potassium is critical for nerve and muscle function, including the regular rhythm of your heart. A sufficient intake is linked to reduced blood pressure and a lower risk of cardiovascular disease and stroke. It also supports bone health by helping to preserve calcium and may help prevent the formation of kidney stones.

What is high in potassium? Major food sources

While many people immediately think of bananas, a wide variety of foods, many with higher concentrations of potassium per serving, can help you meet your daily requirements. A balanced diet incorporating several of these sources is the most effective approach.

Vegetables

Many vegetables are excellent sources of potassium, with some containing significantly more per serving than a medium banana.

Potatoes: A medium-baked potato with the skin is one of the richest sources of potassium.
Sweet potatoes: A baked sweet potato with its skin also provides a high amount of potassium.
Leafy Greens: Cooked spinach, beet greens, and Swiss chard are loaded with potassium.
Squash: Acorn and butternut squash are both high in this mineral.
Tomatoes: Raw tomatoes contain potassium, and concentrated forms like tomato paste or puree are even higher.
Other notable vegetables: Yams, parsnips, and broccoli.

Fruits and dried fruits

Beyond the well-known banana, many fruits offer a healthy dose of potassium, particularly when dried.

Dried apricots: Half a cup of dried apricots contains a very high amount of potassium due to the concentration process.
Avocado: This fruit is a fantastic source of heart-healthy monounsaturated fats and potassium.
Melons: Cantaloupe and honeydew are good choices.
Other fruits: Oranges, kiwi, mangoes, pomegranates, and dried prunes and raisins all contribute.

Legumes and beans

Legumes are nutritional powerhouses, offering not only potassium but also protein and fiber.

White beans: Cooked white beans are among the most potassium-dense foods available.
Lentils: One cup of cooked lentils provides a substantial amount of potassium.
Soybeans and Edamame: These are also excellent sources.
Other beans: Lima, kidney, and black beans are all high in potassium.

Fish and dairy

For those who consume animal products, certain fish and dairy items are notable sources.

Fish: Salmon is a top source, as are other fish like tuna and halibut.
Dairy: Low-fat and fat-free milk and plain yogurt are good options. Greek yogurt, in particular, can be quite high in potassium.

Nuts and seeds

Snacking on nuts and seeds can be an easy way to increase your potassium intake.

Nuts: Almonds, cashews, and pistachios contain notable amounts of potassium.
Seeds: Pumpkin seeds and sunflower seeds are great additions to salads or trail mix.

Beverages

Sometimes, a drink can offer a quick potassium boost.

Coconut water: A refreshing source of electrolytes, including potassium.
Juices: One hundred percent orange, pomegranate, and prune juices are good options, though moderation is key due to sugar content.
Milk: A simple glass of milk is also a source.

Comparison: Potassium per serving for select foods

Not all foods are created equal when it comes to potassium. This table illustrates how some common sources stack up.


Food (Serving)	Potassium (mg)	Notes
Baked Potato (1 medium, with skin)	~926 mg	One of the highest food sources.
Cooked Swiss Chard (1 cup)	~961 mg	An outstanding leafy green option.
Dried Apricots (1/2 cup)	~755 mg	Concentrated source, also high in fiber.
White Beans (1 cup, cooked)	~890 mg	Excellent plant-based source.
Cooked Lentils (1 cup)	~731 mg	Great for soups and stews.
Wild Atlantic Salmon (3 oz serving)	~535 mg	Also rich in healthy omega-3 fatty acids.
Avocado (1/2 fruit)	~345 mg	A versatile fruit for salads and toast.
Banana (1 medium)	~422 mg	A good, convenient source, but not the highest.

Balancing your potassium intake

For healthy adults, the National Institutes of Health recommends an Adequate Intake (AI) of potassium, which is 3,400 mg daily for men and 2,600 mg daily for women. A key aspect of a heart-healthy diet is not just increasing potassium, but also reducing sodium intake, as the ratio is crucial for blood pressure management. The DASH (Dietary Approaches to Stop Hypertension) eating plan is a dietary pattern that naturally emphasizes a high intake of fruits, vegetables, and low-fat dairy, thereby boosting potassium and lowering sodium.

Important Consideration: Hyperkalemia For individuals with chronic kidney disease (CKD) or those on certain medications, including ACE inhibitors or potassium-sparing diuretics, a high potassium intake can be harmful. When kidney function is impaired, excess potassium can build up in the blood, a condition called hyperkalemia, which can lead to irregular heart rhythms. It is critical for individuals with kidney issues to work with a healthcare professional to determine a safe and appropriate potassium intake.

Conclusion

While a banana is a well-known source, a wide array of delicious and nutritious foods offers substantial potassium. From leafy greens like spinach to legumes, dairy, fish, and nuts, integrating a variety of these items into your meals is the best strategy for a balanced and healthy diet. Prioritizing whole foods over processed ones not only helps you consume more potassium but also naturally reduces your sodium intake. Consult with a healthcare provider or a registered dietitian to create a personalized plan to optimize your potassium intake based on your unique health needs.

Resources and references

How Potassium Can Help Prevent or Treat High Blood Pressure - American Heart Association
Foods high in potassium - healthdirect
Potassium - Consumer - NIH Office of Dietary Supplements

Frequently Asked Questions

No, while bananas are a good source of potassium, several other foods contain higher amounts per serving. These include baked potatoes with skin, cooked Swiss chard, white beans, and dried apricots.

Excellent non-produce sources of potassium include legumes such as white beans and lentils, fish like salmon and tuna, and dairy products such as yogurt and low-fat milk.

Potassium helps to regulate blood pressure by balancing the effects of sodium in the body. It helps kidneys excrete excess sodium and eases tension in the walls of blood vessels.

Symptoms of low potassium (hypokalemia) can include muscle weakness, fatigue, muscle cramps or spasms, and heart palpitations. Severe cases can lead to dangerous irregular heart rhythms.

For most healthy individuals with normal kidney function, it is difficult to consume too much potassium from food alone. However, people with chronic kidney disease need to monitor their intake closely, as excess potassium can be dangerous.

For a quick potassium boost, convenient options include dried apricots, raisins, or nuts like pistachios and almonds. Coconut water and small containers of plain yogurt are also great choices.

It is always preferable to obtain potassium from a healthy, balanced diet rich in whole foods. Supplements should only be used under the guidance of a healthcare professional, especially for those with kidney concerns.

Cooking methods can impact potassium levels. For instance, boiling can cause some potassium to leach into the water. Steaming or baking vegetables often retains more of their mineral content.