20 of the Best Dietary Sources of Potassium (2024)

Potassium is an essential mineral that we need to obtain from the foods we eat.

This article lists 30 foods high in potassium alongside the amount of the mineral each food contains per 100 grams and per typical serving.

What are the best dietary sources of potassium?

Let’s find out.

Why is Potassium Important?

Potassium has numerous crucial functions within the body. Among these functions, potassium plays an important role in blood pressure regulation (alongside sodium), muscular contraction, and nerve transmission (1).

Generally speaking, increasing the intake of potassium and lowering sodium intake is likely to lead to lower blood pressure (2).

See here for more on the importance of potassium: potassium functions and benefits

Also, see this list of foods high in sodium for more relevant information.

Despite the importance of sufficient dietary potassium intake, hypokalemia (low serum potassium levels) is quite prevalent. According to the National Health and Examination Survey (NHANES), it was estimated that hypokalemia prevalence was 11% in the United States population in 2016 (3).

High potassium levels are present in foods such as leafy green vegetables, legumes, potatoes, pork, and seafood.

How Much Potassium Do We Need?

Adequate Intake Levels

The Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine provides adequate intakes (AIs) for potassium.

Adequate Intakes (AIs) are set when there is insufficient data to make an evidence-based recommendation. The AIs are assumed to provide adequate potassium for the population.

The AIs depend on life stage and sex and are shown in the following table (4):

Daily Values (% DV)

The US Food and Drug Administration (FDA) sets a ‘daily value’ for potassium, which is a simple reference value for the amount we should consume. The ‘daily value’ (% DV) is based upon a typical 2000-calorie diet.

The daily value for potassium is 4,700 mg (5).

Foods High In Potassium

Here is a list of potassium-rich foods and the exact amount of potassium each food contains per serving and per 100 grams.

The source of nutritional data is the USDA FoodData Central database.

Additionally, daily values have been calculated by using USDA data and the FDA’s published daily values.

1) Adzuki beans, cooked

A 230-gram cup of cooked adzuki beans provides 1220 mg of potassium, 26% of the daily value (6).

2) Avocado, raw

A typical 201-gram avocado provides a rich source of potassium equal to 21% of the daily value (7).

3) Bamboo shoots, cooked

Bamboo shoots are among the highest-potassium vegetables; a 120-gram half-cup serving offers 14% of the daily value (8).

4) Baobab powder

Baobab powder, the dried powder of the baobab fruit, offers a significant amount of potassium. Each ounce (28.35g) serving provides 13% of the daily value (9).

5) Beet greens, cooked

Beet greens are among the most potassium-rich vegetables; a 144-gram cup serving offers 28% of the daily value (10).

6) Edamame, cooked

Like most soy products, edamame is an excellent source of potassium. A 160-gram cup of cooked edamame provides 14% of the daily value (11).

7) Grouper, cooked

In general, fish is a rich source of potassium, and grouper is one of the best options. For example, a 202-gram cooked grouper fillet contains 20% of the daily value (12).

8) Guava

Guava is a potassium-rich tropical fruit; one 55-gram fruit (without refuse) provides 5% of the daily value (13).

9) Kielbasa sausage

A three-ounce (85-gram) serving of cooked kielbasa sausage offers 6% of the daily value for potassium (14).

10) Lima beans, cooked

Lima beans are one of the best legumes for potassium content; a 188-gram cup of cooked beans contains 20% of the daily value (15).

11) Mackerel, Atlantic, cooked

Atlantic mackerel is one of the best seafood options for potassium; an 88-gram fillet contains around 8% of the daily value (16).

12) Milk, Skim

All milk is a good source of potassium, but skim milk offers the most. A 245-gram cup provides 9% of the daily value (17).

13) Peanuts, Spanish

Spanish peanuts contain 5% of potassium’s daily value per ounce (28.35g) serving (18).

14) Plantains, green cooked

Cooked green plantains contain high levels of potassium; a 118-gram cup of fried plantains provides 12% of the daily value (19).

15) Potato, Russet, cooked

Potatoes are one of the best dietary sources of potassium. A large cooked Russet potato with skin provides 35% of the daily value (20).

16) Potato flour

Like whole potatoes, potato flour is a rich potassium source. For example, an 80-gram half cup of potato flour offers 17% of the daily value (21).

17) Raisins

Raisins (dried grapes) are a concentrated source of nutrients in grapes and contain a good amount of potassium. An ounce (28.35g) serving offers 5% of the daily value (22).

18) Red kidney beans, cooked

A 177-gram cup serving of cooked red kidney beans provides 15% of potassium’s daily value (23).

19) Salami, pork-based

Salami is a good source of potassium, but pork-based products offer the most. An ounce (28.35g) of salami typically contains 2% of the daily value (24).

20) Salmon, Atlantic, wild, cooked

All salmon have high levels of potassium, but wild Atlantic salmon contains the most. A 154-gram half-fillet provides 21% of the daily value (25).

21) Snapper, cooked

Snapper is another potassium-rich fish option; a 170-gram fillet provides 19% of the daily value (26).

22) Soybeans, mature, cooked

Cooked soybeans offer a high potassium level; 19% of the daily value per 172-gram cup (27).

23) Soy flour, defatted

Since it is made from pure soybeans, soy flour contains a good amount of potassium.

Defatted soy flour has lower fat levels and thus higher amounts of minerals gram-for-gram.

Just a 6.6-gram tablespoon of defatted soy flour contains 3% of the daily value for potassium (28).

24) Sun-dried tomatoes

Dried foods naturally have a lower water content gram-for-gram, thus a higher nutrient level. For instance, a 54-gram cup of sun-dried tomatoes provides 39% of potassium’s daily value (29).

25) Sweet potatoes, cooked

Similar to regular potatoes, sweet potatoes offer a concentrated source of potassium. A large 180-gram sweet potato provides 18% of the daily value (30).

26) Swiss chard, cooked

Swiss chard is another leafy green that contains high levels of potassium. A 175-gram cup serving supplies 20% of the daily value (31).

27) Tomato puree

Using tomato puree in recipes is a simple way to increase the potassium content of food. In this regard, each half-cup (125-gram) serving of tomato puree provides 12% of the daily value (32).

28) Tuna, yellowfin, cooked

All tuna provides potassium, but yellowfin has the highest levels. A three-ounce (85-gram) serving of yellowfin tuna has 10% of the daily value (33).

29) Wheat germ, toasted

Wheat germ is a rich source of nutrients, including potassium. An ounce (28.35g) of toasted wheat germ provides 6% of the daily value (34).

30) Yam, cooked

The yam is another potassium-rich tuber. A 136-gram cup of cooked yam offers 19% of the daily value (35).

Herbs and Spices

Additionally, it is worth noting that dried herbs and spices offer significant potassium concentrations.

However, since we use these seasonings in such minimal quantities, the actual realistic amounts of potassium they contribute are low.

Using herbs and spices in our cooking is an easy way to increase our potassium intake slightly.

For instance, a teaspoon of dried herbs and spices will offer up to 0.5% of the daily value for potassium.

Here are some good options:

• Parsley
• Coriander
• Tarragon
• Basil
• Cayenne pepper

Which Foods Provide the Most Potassium Per Serving?

This table provides a simple comparison of the foods with the highest potassium content per typical serving.

Final Thoughts

As this article shows, many foods are high in potassium from diverse food groups.

Consuming seafood, legumes, and fruit and vegetables like avocados, bananas, and leafy greens are some of the best ways to get more of the mineral.

For more on mineral-rich foods, see this guide to the top food sources of magnesium.