What is the best thing to eat if you have low-potassium?

October 18, 2025 •

3 min read

According to the National Institutes of Health, most adults do not consume enough potassium daily. Addressing this gap is crucial, so understanding what is the best thing to eat if you have low-potassium can help support vital bodily functions, including heart and muscle health.

Quick Summary

A low-potassium diet is necessary for some conditions, but for those with low levels, increasing intake is important. This guide details high-potassium foods like fruits, vegetables, and lean proteins, and provides a balanced approach to boost your levels effectively and safely.

Key Points

Incorporate High-Potassium Foods: Focus on foods like baked potatoes, dried apricots, spinach, and bananas to increase potassium levels naturally.
Choose a Variety of Sources: Rely on a mix of fruits, vegetables, lean proteins, and dairy to ensure a well-rounded intake of potassium and other nutrients.
Avoid Potassium-Rich Supplements (Unless Advised): Do not take potassium supplements without a doctor's recommendation, as excessive potassium can be dangerous, especially for those with kidney issues.
Watch Out for Hidden Potassium: Be mindful of salt substitutes that contain potassium chloride and other processed foods that might have hidden high-potassium ingredients.
Cook with Care: Boiling vegetables can help reduce their potassium content, but remember that the drained cooking water will be high in the mineral.
Stay Hydrated: Maintaining proper hydration is important, and for those without fluid restrictions, drinking enough water helps support overall bodily function.
Consult a Professional: Always talk to a doctor or a registered dietitian before making significant changes to your diet to ensure your approach is safe and effective for your health condition.

Understanding Low-Potassium Levels (Hypokalemia)

Low potassium, or hypokalemia, can result from various factors such as prolonged vomiting, certain medications like diuretics, or simply inadequate dietary intake. Symptoms can range from mild fatigue and muscle weakness to more severe issues like heart palpitations. For most healthy adults, the recommended daily potassium intake is around 4,700 mg, and consuming a diet rich in a variety of foods is the best way to achieve this.

Top Food Sources for Increasing Potassium

To effectively raise your potassium levels, focus on incorporating a wide range of potassium-rich foods into your daily meals. It is crucial to get potassium from whole foods rather than relying on supplements unless directed by a doctor, as too much can also be dangerous.

Fruits High in Potassium

Bananas: A medium banana contains about 422 mg of potassium, making it a well-known source.
Oranges and Orange Juice: One cup of 100% orange juice can provide nearly 500 mg of potassium.
Cantaloupe and Honeydew: These melons are excellent sources.
Dried Fruits: Dried apricots, prunes, and raisins are highly concentrated sources. A half-cup of dried apricots can offer over 750 mg.
Pomegranates: A single whole pomegranate can provide 14% of the daily value for potassium.

Vegetables High in Potassium

Potatoes and Sweet Potatoes: A medium baked potato (with skin) has over 900 mg, and sweet potatoes are also great sources.
Spinach: One cup of cooked spinach provides around 454 mg.
Tomatoes and Tomato Products: Tomato paste and sauce are particularly high in potassium.
Acorn and Butternut Squash: These winter squash varieties offer high concentrations of the mineral.
Legumes: Lentils, kidney beans, and soybeans are excellent plant-based sources.

Other Excellent Sources

Dairy Products: Milk and yogurt are common sources of potassium.
Fish: Salmon and tuna are good options, providing significant amounts.
Nuts and Seeds: Many types, including almonds and cashews, contain potassium.
Salt Substitutes: Be cautious, as many use potassium chloride and can dramatically increase intake.

Best Food Choices for Low-Potassium: A Comparison

To make informed decisions, comparing the potassium content of various foods is helpful. Here is a table illustrating some options.


Food Item	Serving Size	Potassium (mg)	Notes
Baked Potato (with skin)	1 medium	~940	Removing skin reduces content.
White Beans	1 cup, cooked	~1190	Excellent legume source.
Dried Apricots	½ cup	~755	Concentrated source, also high in fiber.
Cooked Spinach	1 cup	~454	High in other nutrients like Vitamin K.
Plain Yogurt	1 cup	~440	Great for incorporating into breakfast or snacks.
Salmon	3 oz, cooked	~326	Good source of protein and omega-3s.
Milk (reduced fat)	1 cup	~366	Popular dietary source.
Tuna (canned)	3 oz	~153	Lower potassium fish option.

Practical Tips for Incorporating Potassium-Rich Foods

Start with Breakfast: Add fruits like cantaloupe or strawberries to your yogurt or cereal.
Boost Your Lunch: Include a side salad with spinach, or add beans to your soups and salads.
Improve Your Dinner: Serve baked potatoes or sweet potatoes as a side. Add lean fish or chicken to your main course.
Snack Smarter: Choose dried apricots, nuts, or a banana to combat low levels between meals.
Blend It Up: A smoothie with a banana, yogurt, and some berries is a quick and delicious way to increase your intake.

Conclusion: A Balanced Approach to Fixing Low-Potassium

Addressing low potassium levels is best done through a balanced, food-first approach. By incorporating a variety of fruits, vegetables, lean proteins, and dairy into your diet, you can effectively and safely increase your potassium intake. Always consult with a healthcare provider or a registered dietitian before making significant dietary changes, especially if you have an underlying health condition. This ensures your plan is tailored to your specific needs, promoting better overall health and well-being. A diet rich in fresh, unprocessed foods is key not only for potassium but for many other essential nutrients as well.

Frequently Asked Questions

A serum potassium level lower than 3.5 millimoles per liter (mmol/L) is defined as hypokalemia, though this can differ slightly based on laboratory standards.

Yes, a severe potassium deficiency (hypokalemia) can cause muscle weakness, cramps, irregular heartbeat, and can be life-threatening if left untreated.

While bananas are a good source, many other foods like baked potatoes, white beans, and dried apricots contain significantly more potassium per serving.

You can start your day with oatmeal mixed with chopped dried apricots, a fruit smoothie with yogurt and strawberries, or a side of cantaloupe.

The liquid in canned fruits and vegetables often contains high amounts of potassium. Draining and rinsing canned produce can help reduce the potassium content.

Many salt substitutes use potassium chloride. If you have low potassium, these might be helpful, but consult a doctor first, especially if you have a history of kidney issues, as excessive potassium can be dangerous.

Unsweetened coconut water and fruit juices like orange juice or pomegranate juice are good sources of potassium. Plain water is also essential for hydration.