What protein has high potassium? Your essential guide to potassium-rich protein foods

November 11, 2025 •

3 min read

According to the USDA, a significant portion of the population doesn't get enough potassium in their diet, a mineral critical for numerous bodily functions. Knowing what protein has high potassium is a great starting point for improving your nutritional intake and supporting overall wellness.

Quick Summary

This guide details protein sources high in potassium, from plant-based options like legumes and soy products to animal proteins including fish and dairy, to help you make informed dietary choices. It also highlights the importance of balancing potassium intake.

Key Points

Legumes: Beans like white beans and lentils are exceptional plant-based protein sources packed with potassium.
Fish: Salmon and tuna provide high-quality protein, heart-healthy omega-3s, and significant potassium.
Dairy: Low-fat milk and yogurt are great for boosting both protein and potassium intake throughout the day.
Poultry and Meat: Lean options like chicken breast and beef contain notable amounts of potassium.
Potassium Benefits: This essential electrolyte supports nerve function, muscle contractions, and helps regulate blood pressure.
Whole Foods: Getting potassium from whole foods is more effective than relying on supplements unless directed by a doctor.

The Crucial Role of Potassium

Potassium is a vital mineral that functions as an electrolyte, playing a key role in maintaining fluid balance within the body's cells. It is essential for nerve function, proper muscle contractions (including those of the heart), and regulating blood pressure. A diet rich in potassium and low in sodium is recommended for optimal cardiovascular health. Without adequate intake, your body's systems cannot operate efficiently, making it important to include high-potassium foods in your meals. Fortunately, many protein-rich foods offer a significant amount of this beneficial mineral.

Plant-Based Proteins Rich in Potassium

For those following a vegetarian, vegan, or plant-forward diet, several options provide a robust combination of protein and potassium.

Legumes are Potassium Powerhouses

Legumes are among the best plant-based sources of protein and potassium. White beans, for example, are exceptionally high in potassium, with a single cup providing over 1000 mg. Lentils are another top contender, offering a great balance of protein, fiber, and potassium. Other excellent choices include:

Lima Beans: One cup of cooked lima beans contains over 950 mg of potassium.
Black Beans: A half-cup serving provides a solid dose of protein and potassium.
Edamame: These young soybeans are a quick and easy snack or addition to meals, packing good protein and potassium.

Soy Products and Nuts

Soy products derived from soybeans are also reliable sources of potassium. Soybeans themselves contain significant potassium, while products like firm tofu offer a notable amount per serving. Nuts can also contribute to your daily intake, especially cashews, which provide both protein and minerals.

Seeds and Grains

Certain seeds and whole grains contain valuable potassium. Sunflower seeds and brown rice are two examples that add both protein and potassium to your diet.

Animal-Based Proteins High in Potassium

For those who consume animal products, a variety of fish, poultry, and dairy provide excellent protein and potassium content.

The Catch of the Day: Fish

Fish is an outstanding source of high-quality protein and is also rich in potassium. Fatty fish like salmon and tuna are particularly beneficial, offering heart-healthy omega-3s in addition to minerals. A 3-ounce serving of cooked salmon contains over 300 mg of potassium. Other potassium-rich fish include:

Halibut
Cod
Trout

Poultry and Lean Meats

Lean meats and poultry also contribute to your potassium intake. Roasted chicken breast and lean beef offer a moderate amount of potassium per serving. Opting for lean cuts helps maximize protein while minimizing saturated fat.

Dairy Delights

Dairy products like yogurt and milk are surprisingly good sources of potassium, alongside calcium and protein. A cup of low-fat milk or yogurt can significantly boost your daily potassium intake. For those seeking an alternative, plain Greek yogurt often contains a higher protein content.

High-Potassium Protein Sources Comparison


Food (Cooked)	Serving Size	Approximate Potassium (mg)	Protein Content	Notes
White Beans	½ cup	~502	Excellent	Also high in fiber and iron
Lentils	½ cup	~366	Excellent	Versatile in soups and salads
Salmon	3 oz	~326	Excellent	Rich in Omega-3 fatty acids
Edamame	½ cup	~338	Excellent	Great as a snack or side dish
Chicken Breast	3 oz	~332	Excellent	Best lean meat source
Plain Yogurt (Low-fat)	6 oz	~240	Excellent	Great for breakfast or snacks

Incorporating High-Potassium Proteins into Your Diet

Breakfast: Add plain yogurt or soy milk to your morning smoothie. Scramble eggs with a side of sautéed spinach for a potassium-rich start.
Lunch: Make a hearty lentil or white bean soup. Top a salad with grilled salmon or edamame for an extra potassium boost.
Dinner: Prepare roasted chicken breast served with a side of winter squash. Create a beef and black bean chili or add lentils to a pasta sauce.
Snacks: A handful of cashews or a cup of low-fat milk can provide both protein and potassium between meals.

For more delicious and balanced meal ideas, exploring a resource like a cooking website can provide inspiring recipes that make incorporating these nutrient-dense foods easy and enjoyable. Cooking with a focus on fresh, whole foods is the most effective strategy.

Conclusion: Balancing Your Plate for Better Health

Ensuring you get enough potassium, especially from whole food protein sources, is a straightforward way to support your heart, muscles, and overall well-being. From legumes and soy products to fish, poultry, and dairy, a diverse range of foods can help you meet your nutritional goals. By focusing on a balanced diet that prioritizes these ingredients, you can make a significant, positive impact on your health.

Try These High-Potassium Recipes from BBC Food

Frequently Asked Questions

Excellent plant-based protein sources high in potassium include white beans, lentils, edamame, and various other legumes. Nuts like cashews and sunflower seeds also contribute to your intake.

Salmon is a top fish source, with a 3-ounce cooked serving providing over 300 mg of potassium. Other good fish options include tuna, halibut, and cod.

Yes, roasted chicken breast is a good source of potassium, offering over 330 mg per 3-ounce serving. Lean beef and turkey also provide a notable amount.

Adequate potassium intake helps regulate blood pressure by balancing sodium levels and relaxing the walls of your blood vessels. A diet rich in potassium and low in sodium is beneficial for heart health.

Certain nuts, such as cashews, offer a moderate amount of both protein and potassium. They are a healthy and convenient snack option.

It is generally safer and more effective to get potassium from whole foods rather than supplements, unless a doctor advises otherwise. Food sources often provide other beneficial nutrients and are naturally balanced.

Low-fat milk and plain yogurt are good sources of potassium. A cup of low-fat milk contains around 366 mg, while yogurt provides a comparable amount per serving.