Healthy Foods That Are High In Potassium

foods high in potassium

Potassium is an important nutrient for many body processes, and since the body can’t produce potassium, it has to come from foods.

This nutrient is a vital mineral in your cells, it helps your nerves and muscles work as they should. The right balance of potassium also keeps your heart beating at a steady rate.  Many other foods contain just as much if not more of this nutrient, Meat, milk, yoghurt, and nuts are also good sources, but bananas are a well-known source of potassium.

What Experts Say About Foods High In Potassium.

According to the Centers for Disease Control and Prevention (CDC), a diet high in potassium and low in sodium an electrolyte in table salt and processed foods — can lower blood pressure and reduce the risk of heart disease and stroke.

According to the Office Of Dietary Supplements (ODC), The adequate intake (AI) of potassium for adults is currently 3,400 milligrams (mg) per day for men and 2,600 mg for women.

Furthermore, the Food and Drug Administration (FDA) has also hinted that the daily intake will increase to 4,700 mg in January 2020.

Healthy Foods That Are High In Potassium.

Let’s take a look at the list of many healthy foods that are high in potassium…


Apricots are among many other healthy foods has great content of potassium, Half a cup of dried apricots contains 1,101 mg of potassium. These fruits also provide other key nutrients, such as iron and antioxidants.


Avocados are packed with good fats, avocados are also a particularly great source of vitamin K and folate. One half of an avocado (100 grams) contains 487 mg of potassium or 10% of the AI. More reason why this trendy fruit is healthy food is that if you eat a whole avocado, you’d get 20% of your daily potassium needs at once.


Consider white and sweet potatoes as natural healthy foods.

White potatoes are not always considered the most nutrient-dense vegetables. However, they are one of the best food sources of potassium available.

A large baked potato (10.6 ounces or 299 grams) provides you with 34% of the RDI.

Most of a potato’s potassium is found in the flesh, but about one-third of the potassium content is concentrated in the skin. For this reason, consuming unpeeled potatoes gets you the most of this important mineral.

Sweet potatoes on its own, another starchy tuber, are also a respectable source of potassium. A large sweet potato (6.3 ounces or 180 grams) provides 18% of the RDI.

Conclusion: Potatoes and sweet potatoes are excellent sources of potassium. A large baked potato provides 34% of the RDI, while a large sweet potato provides 18%.

Sea Foods:

Fish and shellfish contain heart-healthy omega-3 fats. The American Heart Association recommend eating fish (particularly fatty fish) at least twice a week. Certain types of seafood are also good sources of potassium. Wild Atlantic salmon and clams lead the way with 534 mg of potassium per 3-oz serving.


Beets are a deep red root vegetable with a naturally sweet flavour… One cup (170 grams) of beets contains 518 mg of potassium or 11% of the RDI… Beets are also high in nitrates, which may improve blood vessel function, high blood pressure and exercise performance.

Beets are also rich in folate and manganese. Plus, the pigment that gives beets their rich colour acts as an antioxidant, which may help fight oxidative damage and inflammation.


Spinach any time any day remains a highly nutritious vegetable, it’s important to know that One cup (180 grams) of cooked spinach provides 18% of the RDI for potassium, making it a great choice for those wanting to increase their intake.

It also provides nearly four times with the RDI for vitamin A, ten times the RDI for vitamin K, around 30% of the RDI for calcium and almost 90% of the RDI for manganese. These nutrients are important for metabolism, vision health, bone health and the immune system.


Watermelon is not only delicious but widely sought after healthy food, and with high water content.

Just two slices of watermelon (about 1/8 of a melon or 572 grams) will give you 640 mg of potassium, just under 14% of the AI.

The same serving size also contains 172 calories, 44 grams of carbohydrates, 3.4 grams of protein, 0.8 grams of fat and 2.2 grams of fibre. What’s more, watermelon is a great source of vitamins A and C, as well as magnesium.


Tomatoes and tomato products, such as tomato sauce, are full of potassium. One cup (244 grams) of tomato sauce contains 17% of the RDI for potassium. Tomatoes are rich in other vitamins and minerals as well, including vitamins A, C, E, B6 and copper.

Butternut squash:

Butternut squash is a great source of potassium, boasting 12% of the AI in a single cup (205 grams). This fruit also packs vitamins A and C, as well as smaller amounts of B vitamins, vitamin E and magnesium.  Healthy foods that are high in potassium


Pomegranates are healthy, multi-seeded fruit, about the size of an orange and ranging in colour from red to purple.

They’re a fantastic source of potassium, as one fruit can bestow 666 mg. This equates to just over 14% of the AI.

What’s more, pomegranates are packed with vitamins C and K, as well as folate and have a higher protein content than most fruits — 4.7 grams per fruit.

Kidney Beans:

Beans come in many sizes, shapes, and colours, and most contain a high amount of fibre, some protein, and a good dose of potassium, but Kidney beans are a great source of potassium, with more than 600 mg per cup…

Other beans high in potassium include white beans, lima beans, and pinto beans.


If you’ve heard about any potassium-rich foods, you probably know that bananas are a good source, so we couldn’t end this article with the mention of Banana. Bananas as a splendid healthy food containing more than 400 mg of potassium each is recommended for our day to day healthy life.

Bananas make a healthy high-energy snack that’s also high in vitamin B6 and a good source of fibre and vitamin C. Other high-potassium fresh fruits to enjoy are cantaloupes, kiwi, oranges, and strawberries.


Thank you for reading this article, healthy foods that are high in potassium. If you have a better thought feel free to hit the comment button and let us interact.


About Buchi Trevo 31 Articles
(Buchi Trevo) I love living healthy and I enjoy eating healthy foods too... A health coach and a nutritionist at Buchi-Trevo... drop a comment and let us connect.


  1. Wow! This can be one particular of the most helpful blogs We have ever arrive across on this subject. Basically Magnificent. I’m also an expert in this topic so I can understand your effort.

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