{"id":281190,"date":"2025-11-24T20:13:26","date_gmt":"2025-11-24T20:13:26","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/281190\/"},"modified":"2025-11-24T20:13:26","modified_gmt":"2025-11-24T20:13:26","slug":"16-potassium-rich-foods","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/281190\/","title":{"rendered":"16 Potassium-Rich Foods"},"content":{"rendered":"

Potassium<\/a> flies under the radar. Most people don\u2019t think much about this unappreciated mineral, if they think about it at all. But it\u2019s an important nutrient (essential, even), and you may not be getting nearly enough of it.<\/p>\n

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\u201cPotassium is a mineral that plays a significant role in the\u00a0function of your heart, kidneys, muscles and nerves,\u201d says registered dietitian\u00a0Anna Taylor, RDN, LD<\/a>. \u201cA diet that\u2019s high in potassium-rich foods and low in sodium may reduce your risk of high blood pressure and stroke.\u201d<\/p>\n

Taylor shares a few top sources of potassium so you can work more of it into your diet. Your health \u2014 and taste buds \u2014 will thank you!<\/p>\n

Foods high in potassium\"Potassium-rich<\/p>\n

The U.S. Food and Drug Administration (FDA)\u00a0recommends\u00a03,400 milligrams (mg) of potassium per day for\u00a0men<\/a>\u00a0and 2,600 mg of potassium per day for women, though these guidelines don\u2019t account for differences like height, weight and overall health.<\/p>\n

So, what foods are high in potassium? Try these:<\/p>\n

1. Bananas and plantains<\/p>\n

Bananas<\/a>\u00a0are one of the most well-known high-potassium foods, with one medium banana containing about 451 milligrams of potassium.<\/p>\n

\u201cTheir close cousins, plantains, have even more of it, coming in at 663 mg per cup,\u201d says Taylor.<\/p>\n

2. Leafy greens<\/p>\n

Popeye had the right idea. One cup of the following types of cooked leafy greens packs a wallop of potassium:<\/p>\n

Beet greens: 1,309 mgSwiss chard: 961 mgSpinach: 839 mgKohlrabi: 561 mgBroccoli rabe: 550 mg<\/p>\n

\u201cIt\u2019s easy to add leafy greens to just about any entree, from frittatas and omelets to salads, soups, casseroles and pastas,\u201d says Taylor.<\/p>\n

3. Beans<\/p>\n

Beans\u00a0are a great choice for getting your fill of potassium, along with\u00a0fiber<\/a>\u00a0and other nutrients \u2014 though the amount varies depending on the type of bean you\u2019re eating:<\/p>\n

Lima beans (1 cup, cooked): 969 mgAdzuki (red) beans (1\/2 cup, cooked): 612 mgWhite beans (1\/2 cup, cooked): 502 mgKidney beans (1\/2 cup, cooked): 359 mgNavy beans (1\/2 cup, cooked): 354 mgGreat Northern beans (1\/2 cup, cooked): 346 mg<\/p>\n

\u201cIf beans make you gassy<\/a>, consider switching up the type you eat to find a variety that\u2019s easier on your stomach. For example, black-eyed peas tend to cause less gas production than pinto beans,\u201d suggests Taylor. \u201cYou can also soak dry beans overnight, which may help reduce gassiness.\u201d<\/p>\n

But the good news? When you eat beans regularly, your body adapts over time. Your gut microbiome will change, making it likely you will tolerate beans better and experience less gas production.<\/p>\n

4. Potatoes<\/p>\n

\u201cPotatoes<\/a>\u00a0are good sources of potassium, as long as you leave their nutrient-rich skins intact,\u201d Taylor clarifies.<\/p>\n

A medium, skin-on baked potato contains more than 900 mg of potassium, while a sweet potato has more than 500 mg.<\/p>\n

5. Soy<\/p>\n

Soy and soy-based products have potassium, too, though again, the amounts vary depending on what you\u2019re eating (or drinking). A half-cup of\u00a0edamame<\/a>\u00a0has 338 mg of potassium, while a half-cup of soybeans has 443 mg.<\/p>\n

\u201cTofu and soy milk have less potassium than the beans themselves, but they\u2019re still good choices,\u201d Taylor says.<\/p>\n

Half a cup of raw, firm\u00a0tofu\u00a0made with calcium sulfate has 299 mg of potassium, while\u00a0soy milk\u00a0comes in at 146 mg of potassium per half cup.<\/p>\n

6. Squash<\/p>\n

Squash<\/a>\u00a0is a low-carb, high-fiber food that\u2019s high in vitamin C and other nutrients.<\/p>\n

\u201cAcorn squash, in particular, is high in potassium, but it\u2019s found in other forms, too,\u201d Taylor says.<\/p>\n

Here\u2019s a rundown:<\/p>\n

Acorn squash (1\/2 cup, cooked): 896 mgButternut squash (1\/2 cup, cooked): 582 mgWinter squash (1\/2 cup, cooked): 494 mgPumpkin (1 cup, canned): 505 mg7. Portobello mushrooms<\/p>\n

This popular form of fungus contains protein and fiber, making it a go-to vegan\/vegetarian substitute for burgers. It\u2019s also packed with potassium, with one cup of cooked portobello mushrooms clocking in at 529 mg of potassium.<\/p>\n

8. Tomatoes<\/p>\n

These garden favorites have\u00a0many health benefits<\/a>. But they don\u2019t have quite as much potassium as other types of fruit, with one medium-sized tomato containing 292 mg.<\/p>\n

Concentrated\u00a0tomato paste\u00a0is even richer in the mineral, with more than 650 milligrams per quarter-cup. Pasta sauce, anybody?<\/p>\n

9. Juice<\/p>\n

Whole fruits and veggies are generally a more health-conscious choice than juice, though some forms of\u00a0100%\u00a0juice do pack a potassium punch:<\/p>\n

Prune juice: 689 mgTomato juice: 527 mgPomegranate juice: 533 mgVegetable juice: 518 mgOrange juice: 496 mg<\/p>\n

Still, Taylor says that she rarely recommends juice to adults.<\/p>\n

\u201cWhole fruit is nearly always a better option than juice due to the fiber content,\u201d she states. \u201cJuice is mostly just sugar water with a few vitamins and minerals.\u201d<\/p>\n

You can still get some vitamins and nutrients from 100% juice, but be careful with your portions, as they\u2019re high in sugar and calories.<\/p>\n

10. Clams<\/p>\n

Keep this in mind the next time you head to a clambake: 20 small clams have a whopping 1,193 mg of potassium!<\/p>\n

If you prefer the canned version, 3 ounces of canned clams will get you upward of 500 mg \u2014 more than any other type of seafood. Just be careful: Clams are often dipped in\u00a0butter, which adds lots of calories and unsaturated fats.<\/p>\n

11. Fish<\/p>\n

Many popular types of fish have more than 400 mg of potassium in a 3-ounce filet:<\/p>\n

HalibutMackerelRainbow trout (freshwater)Red snapperSalmonSkipjack tuna<\/p>\n

But some types are better for you than others.<\/p>\n

\u201cIt\u2019s best to choose types that are high in omega-3 fatty acids and low in mercury, like wild-caught salmon,\u201d Taylor advises. \u201cIt\u2019s rich in protein and anti-inflammatory fats.\u201d<\/p>\n

Dietitians recommend three servings per week of three to four ounces of fish high in omega-3s, making it a foundational source of protein in healthy eating styles like the\u00a0Mediterranean diet<\/a>.<\/p>\n

12. Lentils<\/p>\n

High in protein and fiber, this tasty little versatile legume is a nutrition powerhouse.<\/p>\n

\u201cThere are lots of reasons why\u00a0lentils<\/a>\u00a0are such a healthy choice, including the fact that half a cup of these cooked legumes has 366 mg of potassium,\u201d says Taylor. \u201cThey\u2019re great in soups, stews and rice dishes to help you stay full without breaking the bank.\u201d<\/p>\n

13. Dairy<\/p>\n

\u201cMost people know that dairy is a super source of calcium, but it\u2019s actually high in potassium, too,\u201d Taylor points out.<\/p>\n

When it comes to drinking, baking and cereal-eating,\u00a0low-fat milk and skim milk\u00a0are your best bets. But\u00a0kefir<\/a>\u00a0(fermented milk) and\u00a0plain yogurt\u00a0are good choices, too, and they\u2019re loaded with healthy\u00a0probiotics.<\/p>\n

Here\u2019s how much potassium you\u2019ll get per cup (for milk and kefir) or per 8-ounce serving (for yogurt):<\/p>\n

Yogurt (nonfat): 625 mgYogurt (low-fat): 573 mgKefir (plain, low-fat): 399 mgMilk, fat-free (skim): 382 mgMilk, lowfat (1%): 366 mgGreek yogurt (plain, nonfat or low-fat): 320 mg14. Avocados<\/p>\n

Half an\u00a0avocado<\/a>\u00a0contains about 364 mg of potassium \u2014 as if you needed another reason to reach for the guac!<\/p>\n

\u201cThere are lots of fairly easy ways to work avocados into your diet, like throwing a few slices on a salad, taco or omelet or adding them to a\u00a0smoothie,\u201d Taylor suggests.<\/p>\n

15. Other fruits<\/p>\n

This list is full of fruits, but what about all the others? These all bring their fair share of potassium to the party, with more than 250 mg per half-cup serving of each:<\/p>\n

CantaloupeDates<\/a>NectarinesPeaches<\/p>\n

Dried fruits\u00a0like apricots, prunes and raisins aren\u2019t too shabby either, but they come with a bit of a warning label from health experts.<\/p>\n

\u201cBe careful with dried fruits. They tend to be less filling, as they don\u2019t have the water content of fresh or frozen fruit,\u201d Taylor cautions. \u201cIn addition, many types of dried fruit have added sugar. Be sure to take a look at the nutrition label to make sure you\u2019re choosing types that don\u2019t have added sugar. Their small size makes it easy to eat more calories than you intended.\u201d<\/p>\n

Key takeaways<\/p>\n

Getting enough potassium helps your muscles, nerves, heart and kidneys function well. On the other hand, having low potassium levels can raise your blood pressure, increase the risk of\u00a0kidney stones\u00a0and even pull calcium from your bones.<\/p>\n

\u201cPeople tend to think about potassium only in relation to bananas, but there are so many tasty, convenient foods rich in potassium,\u201d Taylor emphasizes. \u201cEat a balanced, varied diet to get the right amounts.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"Potassium flies under the radar. Most people don\u2019t think much about this unappreciated mineral, if they think about…\n","protected":false},"author":2,"featured_media":281191,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-281190","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/281190","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=281190"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/281190\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/281191"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=281190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=281190"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=281190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}