What foods are good sources of potassium?

Kate Geagan
Nutrition & Dietetics
Fresh fruits, vegetables, legumes and low-fat milk and yogurt are some of the most potassium-rich foods on the planet. Try adding a half-cup of sliced papaya (which tops the list of potassium-rich fruit) or kiwi (which has more potassium than a banana) to your favorite whole grain breakfast cereal. Tuck sliced tomato and avocado, both potassium powerhouses, into your sandwich at lunchtime. Savor non-fat Greek yogurt for a potassium- (and protein-) packed snack. And include a half-cup of pinto beans or a half-cup of lentils with your dinner to finish the day strong.
Dr. Michael Roizen, MD
Internal Medicine
Bananas and avocados are, ounce for ounce, the richest sources of potassium. One banana contains about 467 milligrams (mg) of potassium, and both Florida and California avocados contain over 1,000 mg of potassium. Although avocados are highly caloric because of their high fat content, they are rich in monounsaturated fats, the kind of fat that's good for you. Potatoes, citrus fruits, tomatoes, spinach, celery, cantaloupes, and honeydew melons are also excellent sources of potassium, having 400 to 500 mg a serving. Even though they are relatively high in calories, dried apricots and peaches provide over 1,500 mg of potassium per cup, which is all the extra potassium you need in a day. Dairy products, lean meats, and fish (tuna, mackerel, and halibut) contain over 500 mg per serving. Sardines are extremely rich in potassium, with over 1,000 mg per serving. Skim milk and low-fat yogurt are excellent sources of potassium (400 mg per serving).
The RealAge Makeover: Take Years off Your Looks and Add Them to Your Life

More About this Book

The RealAge Makeover: Take Years off Your Looks and Add Them to Your Life

Why not live at 60 feeling like you did at 35?Thousands of Americans are younger today than they were five years ago. How is that possible? By following the specific recommendations that reverse...
Potassium-rich foods include dark green leafy vegetables, fruits from vines, and root vegetables. Here are a few examples:
  • Potatoes
  • Winter squash
  • Prunes
  • Cantaloupe
  • Oranges
  • Apricots
Salt substitutes contain large amounts of potassium and may be useful to some people but harmful to others with certain medical conditions. Talk to your healthcare provider before you use salt substitutes.
Potassium is a mineral that helps normalize blood pressure. To add more potassium to your diet, consider splashing these foods onto your plate:
  • Baked white or sweet potatoes, cooked greens (such as spinach), winter squash (orange)
  • Bananas, plantains, many dried fruits, oranges and orange juice, cantaloupe and honeydew melons
  • Cooked dry beans
  • Soybeans (green and mature)
  • Tomato products (sauce, pasta, puree)
  • Beet greens
Dariush Mozaffarian, MD
Internal Medicine
Here are selected food sources of potassium from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference:
  • Sweet potato, baked, 1 medium
  • Tomato paste, 1/4 cup
  • Baked potato, without skin, 1 medium
  • White beans, canned, 1/2 cup
  • Yogurt, plain, low-fat, 8 ounces
  • Halibut, cooked, 3 ounces
  • Soybeans, green (edamame), cooked, 1/2 cup
  • Yellowfin tuna, cooked, 3 ounces
  • Banana, 1 medium
  • Spinach, cooked, 1/2 cup
  • Milk, nonfat, 1 cup
  • Apricots, dried, 1/4 cup
Potassium is found in a variety of foods including:
  • Potato, baked including skin, small, 738 mg
  • White beans, ½ cup, 595 mg
  • Yogurt, nonfat, plain, 579 mg
  • Sweet Potato, baked with skin, medium, 542 mg
  • Orange juice, 1 cup, 496 mg
  • Halibut, cooked, 3 ounces, 490 mg
  • Soybeans, cooked, ½ cup, 485 mg
  • Cod, cooked, 3 ounces, 439 mg
  • Banana, 1 medium, 422 mg
  • Spinach, cooked, ½ cup, 370-419 mg
  • Tomato sauce, ½ cup, 405 mg
  • Milk, skim, 1 cup, 382 mg
  • Apricots, dried, ¼ cup, 378 mg
  • Soy milk, 1 cup, 372 mg
  • Kidney beans, cooked, ½ cup, 358 mg
Potassium-rich foods include:
  • Potato, baked, with skin (1 medium) 1,082 mg
  • Sweet potato, baked, with skin (1 medium) 694 mg
  • White beans, canned (1/2 cup) 595 mg
  • Yogurt, low fat (8 ounces) 531 mg
  • Beets, cooked (1 cup) 519 mg
  • Halibut, cooked (3 ounces) 490 mg
  • Banana (1 medium) 422 mg
  • Kidney beans, canned (1/2 cup) 328 mg
  • Raisins (1.5-ounce box) 322 mg
  • Salmon, cooked (3 ounces) 319 mg
  • Blackberries (1 cup) 233 mg

Continue Learning about Nutritive Agent

Will the FDA Regulate Supplement Safety?
Will the FDA Regulate Supplement Safety?
The teaser for the 2018 film Vitamania, a documentary about the history of supplements, recounts a disastrous 1913 Antarctic trek. The last two remain...
Read More
Can eucalyptus oil help me breathe?
Dr. Mehmet Oz, MDDr. Mehmet Oz, MD
Eucalyptus oil can help you breathe easier and kill off bacteria in your lungs. Watch as Dr. Oz ...
More Answers
What risks are associated with Lipozene?
Discovery HealthDiscovery Health
Because Lipozene is made of glucomannan, which is a fiber, the majority of side effects are just lik...
More Answers
Are supplements safe?
Debra Fulghum Bruce PhDDebra Fulghum Bruce PhD
As I’ve learned more about natural therapies, I realize that some alternative therapies are viable...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.