Potassium is an essential mineral that the body requires for a variety of processes. Since the body can’t produce potassium, it has to come from food.
Getting enough potassium is essential for bone and heart health. It is especially important for people with high blood pressure and may decrease heart disease and stroke risk .
This article lists 14 of the foods highest in potassium.
1. White Beans
Beans and lentils are both good sources of potassium.
White beans are one of the best, containing 829 mg of potassium in one cup (179 grams), or 18% of the RDI (3).
Beans and lentils are good sources of potassium, with one cup (179 grams) of white beans providing 18% of the RDI. They are also packed with fiber, protein and other vitamins and minerals.
2. Potatoes and Sweet Potatoes
White potatoes are not always considered the most nutrient-dense vegetables. However, they are one of the best food sources of potassium available.
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%.
Beets are a deep red root vegetable with a naturally sweet flavor.
Beets are a good source of potassium, containing 11% of the RDI per cup (170 grams). They also contain antioxidants and nitrate, which may provide further health benefits.
Parsnips are a white root vegetable similar to carrots.
Parsnips are a good source of potassium, providing 12% of the RDI per cup (156 grams). They also contain vitamin C, folate and soluble fiber.
Spinach is a highly nutritious vegetable.
Spinach is nutritious and a great source of potassium. One cup (180 grams) provides 18% of the RDI. It also provides other essential vitamins, minerals and healthy plant compounds.