Potassium is an important nutrient for many body processes. Examples of potassium-rich foods include bananas, potatoes, dried fruits, meat, and milk.

Potassium is an electrolyte that helps regulate fluid and blood levels in the body.

According to the Centers for Disease Control and Prevention (CDC), a diet high in potassium and low in sodium can lower blood pressure and reduce the risk of heart disease and stroke.

The adequate intake (AI) of potassium for adults is currently 3,400 milligrams (mg) per day for men and 2,600 mg for women. However, the daily value (DV) of potassium — the daily intake that the Food and Drug Administration (FDA) recommends — is 4,700 mg.

Bananas contain 422 mg of potassium per medium fruit. In this article, we take a look at other potassium-rich food sources according to the Office of Dietary Supplements (ODS) and the 2020-2025 Dietary Guidelines for Americans.

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Several dried fruits are high in potassium. Apricots are a bright orange fruit that people may eat either fresh or dried.

Half a cup of dried apricots contains 755 mg of potassium. These fruits also provide other key nutrients, such as iron and antioxidants.

When purchasing dried apricots, a person should look for those that contain no added sugar. They can eat dried apricots as a snack or add them to salads or main meals.

Potatoes are an excellent source of potassium. Baked potatoes with the skin still on are the best option, as potassium is also found in the skin.

One medium baked potato with skin contains 926 mg of potassium. By eating a baked potato with salt-free seasoning, a person can avoid extra sodium.

French fries are usually lacking in nutrients and contain added fat from oil and the frying process, making them a less healthy option. Fries also typically contain high amounts of sodium, which can counteract the benefits of potassium.

Leafy greens are some of the most nutritious foods available. One study found that eating a serving per day of leafy green vegetables may help slow age-related cognitive decline.

Leafy green vegetables are low in calories and contain many vitamins and minerals. Most also provide a good amount of potassium. For instance:

  • A cup of cooked Swiss chard contains 961 mg of potassium.
  • A cup of cooked amaranth leaves contains 846 mg.
  • A cup of cooked spinach contains up to 839 mg.

Lentils are a small, round legume. They contain plenty of fiber and are also rich in protein.

One cup of cooked lentils contains 731 mg of potassium.

Lentils make a good addition to soups or stews. People looking for a quicker option can use canned rather than dried lentils. However, it is important to rinse canned lentils well before use to reduce sodium content.

Prunes are dried plums. Due to their high fiber content and other chemical properties, many people use prunes or prune juice to help relieve constipation. Juice companies usually make prune juice by adding water back into the prunes, cooking them, and then filtering out the solids.

There are 707 mg of potassium in one cup of canned prune juice, while half a cup of dried prunes contains 635 mg.

Fresh tomatoes offer several health benefits. To get more potassium, though, it is best to use concentrated tomato products, such as tomato puree, stewed tomato, or tomato juice.

One cup of canned stewed tomato contains 528 mg of potassium, while a cup of tomato juice contains 527 mg.

Fresh tomatoes also contain potassium, with one medium raw tomato containing 292 mg.

People often use tomato puree in cooking, for example, adding it to pasta sauces. Canned or bottled tomato juice is also suitable to use in many recipes, or people can drink it.

Some varieties of juice contain high amounts of potassium. However, many health organizations recommend that people avoid juices with added sugar. Whole fruit contains more fiber than juice and often more nutrients as well.

Still, 100% juice can be part of a healthy diet in limited amounts, according to the American Heart Association and the Dietary Guidelines for Americans.

The following juices are high in potassium, containing the following amounts per cup:

Raisins are another type of dried fruit that is high in potassium. Raisins are a popular snack food.

Half a cup of raisins contains 618 mg of potassium.

For the most healthy type, opt for raisins that contain only dried grapes with no added sugar, coatings, or other ingredients.

Beans come in many sizes, shapes, and colors. Most contain a high amount of fiber, some protein, and a good dose of potassium.

Kidney beans are red, kidney-shaped legumes that people often use in soups, chili, or as a side dish of baked beans.

A cup of canned kidney beans contains 607 mg of potassium.

Many other beans are also high in potassium. The amounts per half-cup serving are as follows:

  • adzuki beans: 612 mg
  • white (cannellini) beans: 502 mg
  • lima beans: 485 mg
  • great northern beans: 346 mg
  • navy beans: 354 mg
  • black beans: 306 mg

People typically think of dairy products, such as milk and yogurt, as being rich sources of calcium. However, some dairy products are also a good way to add more potassium to the diet.

Studies suggest that in the United States, milk is the top source of potassium among adults. A cup of 1% milk contains 366 mg.

Many people also get their potassium from tea and coffee. A cup of brewed black coffee contains 116 mg of potassium, which would classify it as a low-potassium food, but adding creamers and milk raises the potassium content considerably.

Other dairy products also contain potassium. For instance, one cup of plain nonfat yogurt contains up to 625 mg.

Sweet potatoes have orange flesh and a sweeter flavor than white potatoes. Their orange color means that they provide more beta carotene than other potatoes, but they also contain potassium.

A baked sweet potato with the skin still on contains 572 mg of potassium.

For the most healthy option, a person should eat baked or microwaved sweet potatoes without added sugar. It is also best to avoid canned sweet potatoes that the manufacturers have packaged in syrup.

Fish and shellfish contain heart-healthy omega-3 fats. The American Heart Association recommends eating fish (particularly fatty fish) at least twice a week. Certain types of seafood are also good sources of potassium.

Wild Atlantic salmon and clams lead the way with up to 535 mg of potassium per 3-oz serving.

The same serving size of other types of seafood high in potassium offers:

  • clams: 534 mg
  • pollock: 388 mg
  • mackerel: 341 mg
  • rainbow trout: 383 mg

Avocado is a buttery fruit that contains a variety of nutrients, including heart-healthy monounsaturated fat and vitamins C, E, and K. Avocados also contain nearly 5 grams of fiber in half a cup.

Avocados are a good source of potassium, providing 364 mg in a half-cup serving.

People can eat avocados raw in salads, as dips, or on toast. They also work well in cooked meals, such as pasta dishes.

Below are some commonly asked questions about potassium-rich foods.

How can a person raise their potassium quickly?

Eating potassium-rich foods, such as dried apricots, avocados, lentils, sweet potatoes, and kidney beans, is one way to raise potassium levels. Potassium supplements may also boost a person’s intake.

What drink is high in potassium?

Orange juice, prune juice, tomato juice, carrot juice, milk, tea, and coffee are all examples of drinks that are high in potassium.

What has more potassium than bananas?

Bananas contain 422 mg of potassium per medium fruit. However, lentils, squash, kidney beans, and apricots offer more potassium content per serving.

If a person eats a diet rich in vegetables, fruits, and legumes, they should get enough potassium in their diet. It is beneficial to balance this by eating low amounts of high sodium foods, such as processed foods and fast food.

This dietary approach can not only help keep potassium at a healthy level, but it may help people obtain a variety of other vitamins and nutrients that occur in whole foods and contribute to better health.