List of Foods High in Potassium

Are you getting enough potassium? If you are not then here is a list of foods high in potassium that will help you boost it.

Potassium is used for muscle contractions including the heart muscle, helping to keep blood pressure stable (along with sodium), and many other functions.

If potassium is adversely high or low can dramatically affect the nervous system and increases the chance of irregular heartbeats (arrhythmias).

• An increased level of Potassium is called hyperkalemia.
• A decreased level is called hypokalemia.

Note the hypER vs hyPO in those definitions.

Potassium is an essential nutrient required for fluid and electrolyte balance in the body, and to ensure we get enough, in balance, here is a list of foods high in potassium.

20 Foods High in Potassium

Information compiled from the USDA Nutrient Database

Potassium Per measure mgs

FRUITS

• Apricots dried         814   10 medium
• Raisins                   1089      1 cup

JUICES (1 cup)

• Prune juice               707
• Carrot juice              689

BEANS (all 1 cup)

• Beans, baked            752
• Beans, Kidney          713
• Beans, refried          673
• Lima beans              955
• Beans, white          1,189
• Black-eyed peas      690

VEGETABLES Containing Potassium (all 1 cup except potato)

• Jerusalem Artichokes  644
• Lentils                             731
• Soybeans                        886
• Spinach                           839
• Squash, Winter             896
• 1 Potato                         1,081 most is in the skin
• Beet Greens                  1,309
• Swiss chard                    960

GRAINS (1 cup)

• Wheat Bran, Crude      1182
• Wheat Germ, Crude       892

34 Second Highest Potassium Foods

 FRUITS

• Avocados                           540     3 oz.
• Banana                               467     1 med.
• Dates                                   542    10 dates
• Figs, dried                          542    4 figs
• Kiwi                                     504    2 med.
• Cantaloupe                        494     1 cup

JUICES (1 cup)

• Orange juice                      496
• Tomato juice                     535  Added salt

NUTS & Seeds

• Almonds                             412   2 oz.
• Pumpkin Seeds                 588  1 cup

OTHER

Molasses, blackstrap                  498  1 Tbsp

VEGETABLES (All 1 cup cooked)

• Artichoke                          595
• Broccoli                            456
• Brussels Sprouts             504
• Chick Peas                        477
• Parsnips                            573
• Sweet Potatoes                 508 with skin
• Tomatoes, raw                 400

GRAINS (all 1 cup, uncooked)

• Amaranth                         508
• Barley, Hulled                 452
• Buckwheat                       460
• Buckwheat Flour, Groat 577
• Bulgur, Dry                      410
• Rye                                     510
• Rye Flour, Dark               717
• Teff                                    427
• Wheat, Durum                431
• Wheat, Soft White          435
  

MEAT DAIRY

• Yogurt, low fat             531  8 oz.
• Mollusk clams              534   3 oz. canned
• Cod                                    39   3 oz.
• Halibut                            490  3 oz.
• Tuna                                 484  3 oz.

Potassium is an incredibly important electrolyte, along with salt, calcium and magnesium. We need 4x as much Potassium as sodium (salt), so finding foods high in potassium, and including them in your daily meals is a great idea.

Recipes With Foods High in Potassium

Simple Nutritious Spinach Salad with Sunflower Seeds

Creamy Swiss Chard Soup with Almonds is Delicious

Tasty Vegan Sandwich with Avocado, Cucumber and Pumpkin Seeds

Spinach Salad with Oranges and Pecans

Miso Soup With Spinach & Mushrooms

Spring White Bean and Asparagus Stew

Creamy Vegan Potato Leek Soup with Carrots

Yummy Molasses/Tahini Cookies Are Good for You

Authentic Middle Eastern Hummus