Potassium is essential for heart and muscle health, as well as for maintaining the electrolyte balance of the body. To help with sources of this important nutrient, the following Buzzle article provides a list of foods rich in potassium.
Potassium is a mineral that is very important for several body functions, as well as the structural integrity of cells and tissues. This mineral is not stored in the body, unlike other minerals. Hence, the body is constantly in need of a daily dose of potassium. Low potassium levels in blood is called hypokalemia, and can lead to gastric problems, heart palpitations, muscle weakness, altered renal function, and many other significant changes triggered by an electrolyte imbalance in the body fluids.
According to the ‘Food and Nutrition Board of the National Academy of Sciences’, adults must consume at least 4700 mg of potassium daily. Here are the normal and abnormal potassium levels in humans:
- Low potassium = less than 3.5 mmol/L
- Normal potassium = 3.5 – 5.0 mmol/L
- High potassium = 5.0 – 6.0 mmol/L
- Very high potassium = more than 6.0 mmol/L
Foods that contain high amount of potassium are beneficial for all, except for those who are suffering from kidney diseases. These foods help to regulate blood pressure, and reduce the risk of heart diseases. One can even resort to potassium-rich snacks to maintain optimum potassium levels in the body. Given below is a list of foods high in potassium.
Top 10 Potassium-rich Foods
| Food Item | Common Measure (Weight in gm) |
K Content in mg |
| Beet greens, cooked, boiled, drained, without salt | 1 cup (144) | 1309 |
| Broccoli, cooked, boiled, drained, without salt | 1 cup (156) | 457 |
| Cantaloupe, raw | 1 cup (160) | 427 |
| Celery, cooked, boiled, drained, without salt | 1 cup (150) | 426 |
| Crimini mushroom, raw | 1 cup (87) | 390 |
| Potato, baked, flesh and skin, without salt | 1 potato (202) | 1081 |
| Romaine lettuce, raw | 1 head (539) | 760 |
| Spinach, cooked, boiled, drained, without salt | 1 cup (180) | 839 |
| Swiss chard, cooked, boiled, drained, without salt | 1 cup (175) | 961 |
| Tomato, red, ripe, raw, | 1 cup (180) | 427 |
Vegetables
| Food Item | Common Measure (Weight in gm) |
K Content in mg |
| Adzuki beans, mature seeds, cooked, boiled, without salt | 1 cup (230) | 1224 |
| Beet, cooked, boiled, drained | 1 cup (170) | 519 |
| Black-eyed peas, immature seeds, cooked, boiled, drained, without salt | 1 cup (165) | 690 |
| Brussels sprouts, cooked, boiled, drained, without salt | 1 cup (156) | 495 |
| Carrot, cooked, boiled, drained, without salt | 1 cup (156) | 367 |
| Great northern beans, mature seeds, cooked, boiled, without salt | 1 cup (177) | 692 |
| Jerusalem artichoke, raw | 1 cup (150) | 644 |
| Kidney beans, red, mature, cooked, boiled, without salt | 1 cup (177) | 713 |
| Kohlrabi, cooked, boiled, drained, without salt | 1 cup (165) | 561 |
| Lentils, mature, cooked, boiled, without salt | 1 cup (198) | 731 |
| Navy beans, mature, cooked, boiled, without salt | 1 cup (182) | 708 |
| Parsnip, cooked, boiled, drained, without salt | 1 cup (156) | 573 |
| Pinto beans, mature, cooked, boiled, without salt | 1 cup (171) | 746 |
| Potato, boiled, cooked in skin, flesh, without salt | 1 potato (136) | 515 |
| Pumpkin, cooked, boiled, drained, without salt | 1 cup (245) | 564 |
| Rapini, raw | 1 cup (40) | 78 |
| Salsify, cooked, boiled, drained, without salt | 1 cup (135) | 382 |
| Soybeans, mature, cooked, boiled, without salt | 1 cup (172) | 886 |
| Sweet potato, cooked, baked in skin, without salt | 1 potato (146) | 694 |
| Sweet potato, cooked, boiled, without skin | 1 potato (156) | 359 |
| Water chestnut, boiled and steamed | 1 oz. (28.35) | 87 |
| White beans, mature seeds, cooked, boiled, without salt | 1 cup (179) | 829 |
| Yam, cooked, boiled, drained, or baked, without salt | 1 cup (136) | 911 |
Ethnic Vegetables
| Food Item | Common Measure (Weight in gm) |
K Content in mg |
| Amaranth leaves, cooked, boiled, drained, without salt | 1 cup (132) | 846 |
| Bamboo shoots, cooked, boiled, drained, without salt | 1 cup (120) | 640 |
| Bitter melon, cooked, boiled, drained, without salt | 1 cup (124) | 396 |
| Cassava, raw | 1 cup (206) | 558 |
| Chinese cabbage (Pak choi), raw | 1 cup (70) | 176 |
| Chinese radish, raw | 1 cup (116) | 263 |
| Fennel bulb, raw | 1 cup (87) | 360 |
| Lotus root, cooked, boiled, drained, without salt | 1 cup (120) | 436 |
| Mustard green, raw | 1 cup (56) | 215 |
| Taro root, cooked, without salt | 1 cup (132) | 639 |
Fruits
| Food Item | Common Measure (Weight in gm) |
K Content in mg |
| Apricot, dried, sulfured, uncooked | 10 halves (35) | 407 |
| Avocado, raw, California | 1 oz. (28.35) | 144 |
| Banana, raw | 1 banana (118) | 422 |
| Cashews | 1 oz. (28.35) | 660 |
| Currants, european black, raw | 1 cup (112) | 361 |
| Dates, deglet noor | 1 cup (178) | 1168 |
| Fig, raw | 1 medium (50) | 116 |
| Guava, raw | 1 cup (165) | 688 |
| Honeydew, raw | 1 cup (170) | 388 |
| Kiwi, raw | 1 cup (180) | 562 |
| Mango, raw | 1 mango (207) | 323 |
| Nectarine, raw | 1 cup (143) | 287 |
| Orange, raw, all commercial varieties | 1 cup (180) | 326 |
| Papaya, raw | 1 papaya (304) | 781 |
| Passion fruit, raw | 1 cup (236) | 821 |
| Persimmon, raw | 1 fruit (168) | 270 |
| Pistachio nuts, dry roasted, with salt added | 1 oz. (28.35) | 295 |
| Plantain, raw | 1 medium (179) | 893 |
| Pomegranate, raw | 1 fruit (282) | 666 |
| Prunes, uncooked | 5 prunes (42) | 307 |
| Raisins, seedless | 1 cup (145) | 1086 |
| Plum, raw | 1 cup (165) | 259 |
| Ugli fruit (Jamaican tangelo), raw | 1 medium (244) | 200 |
| Winter squash, all varieties, cooked, baked, without salt | 1 cup (205) | 494 |
Meat and Fish
| Food Item | Common Measure (Weight in gm) |
K Content in mg |
| Beef, ground, 85% lean meat / 15% fat, loaf, cooked, baked | 1 serving (85) | 243 |
| Chicken, broilers or fryers, light meat, meat only, cooked, fried | 3 oz. (84) | 221 |
| Clam, cooked, moist heat | 3 oz. (85) | 534 |
| Cod, Pacific, cooked, dry heat | 3 oz. (85) | 439 |
| Halibut, Atlantic and Pacific, cooked, dry heat | ½ fillet (159) | 916 |
| Pork sausage, link/patty, cooked, pan-fried | 1 patty (27) | 92 |
| Salmon, sockeye, cooked, dry heat | ½ fillet (155) | 581 |
| Trout, cooked, dry heat | 1 fillet (71) | 320 |
| Tuna, yellowfin, fresh, cooked, dry heat | 3 oz. (85) | 484 |
| Turkey, meat only, cooked, roasted | 1 cup (140) | 417 |
Miscellaneous Foods
| Food Item | Common Measure (Weight in gm) |
K Content in mg |
| Buckwheat | 1 cup (172) | 782 |
| Coconut milk, raw | 1 cup (240) | 631 |
| Eggnog | 1 cup (254) | 419 |
| Goat milk | 1 cup (244) | 498 |
| Milk, whole, 3.25% fat | 1 cup (244) | 349 |
| Molasses | 1 tbsp. (20) | 293 |
| Quinoa | 1 cup (185) | 318 |
| Tofu, fried | 1 oz. (28.35) | 41 |
| Wheat germ, crude | 1 cup (115) | 1026 |
| Yogurt, plain, low fat, 12 grams protein per 8 ounce | 8 oz. (227) | 531 |
Apart from these, apple cider vinegar is a great source of potassium, and can be introduced in the diet. Usually, foods tend to lose their potassium content through incorrect cooking techniques or overcooking. Hence, one must be careful to avoid overcooking vegetables, and try to incorporate fresh, raw fruits and green vegetables in the daily meals and snacks.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.