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.
6. Swiss Chard
Swiss chard is a leafy green vegetable with red or yellow stalks.
Swiss chard is a leafy green vegetable packed with nutrients. It contains 21% of the RDI for potassium in one cup (175 grams).
7. Tomato Sauce
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 and tomato sauce are rich in several vitamins and minerals, including potassium. One cup (244 grams) of tomato sauce provides 17% of the RDI for potassium.
8. Oranges and Orange Juice
Citrus fruits like oranges are well known for being high in vitamin C, but they are also a good source of potassium.
Oranges are rich in potassium, with one cup of juice providing 11% of the RDI. Oranges and orange juice are rich in other vitamins, minerals and antioxidants, as well.
Bananas are famous as a good source of potassium. Indeed, one medium-sized banana contains 422 mg, or 12% of the RDI for potassium .
Bananas are known for being a good source of potassium. One medium banana provides 12% of the RDI.
Avocados are extremely nutritious, tasty and unique.
They are high in heart-healthy monounsaturated fats and very rich in fiber, antioxidants, vitamin C, vitamin K, vitamin B6, folate and pantothenic acid .
One avocado provides 20% of the RDI for potassium, as well as plenty of heart-healthy fats, fiber and antioxidants.
Yogurt is a great source of calcium, riboflavin and potassium. One cup (245 grams) of this creamy treat provides you with 11% of the RDI for potassium .
One cup (245 grams) of yogurt provides 11% of the RDI for potassium. Yogurt also contains beneficial bacteria, though you should avoid varieties with added sugar.
Clams are an excellent source of potassium.
A 100-gram (3.5-ounce) serving of clams provides 18% of the RDI for potassium and is packed with selenium, iron and B12.
Salmon is an extremely nutritious food. It is packed with high-quality protein, healthy omega-3 fats and many vitamins and minerals, including potassium.
A half of a filet of salmon (178 grams) contains 15% of the RDI for potassium as well as plenty of high-quality protein, vitamins and omega-3 fats.
14. Coconut Water
Coconut water has become a popular health drink. It is sweet and nutty but low in sugar and high in electrolytes.
The body needs electrolytes for balancing pH, proper nerve and muscle function and hydration .
Coconut water is full of electrolytes, which are important for hydration and maintaining the body’s pH balance. One cup (240 grams) of coconut water contains 13% of the RDI for potassium.