{"id":437076,"date":"2026-01-29T15:28:25","date_gmt":"2026-01-29T15:28:25","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/437076\/"},"modified":"2026-01-29T15:28:25","modified_gmt":"2026-01-29T15:28:25","slug":"these-10-foods-are-high-in-potassium-and-might-just-lower-your-blood-pressure","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/437076\/","title":{"rendered":"These 10 Foods Are High in Potassium\u2014And Might Just Lower Your Blood Pressure"},"content":{"rendered":"

Even if you\u2019re tracking your macros<\/a>, you probably have no idea how much potassium you\u2019re getting (or not getting) on a regular basis. That\u2019s where knowing the symptoms for potassium deficiency come in handy. If you\u2019re dealing with muscle cramps, lightheadedness, irregular heartbeat, and fatigue, Gunning says those are all signs you may not be getting enough potassium.<\/p>\n

If these are one-off symptoms or it\u2019s happening after you work out, the fix is getting more of the below foods high in potassium. If you\u2019re experiencing these symptoms regularly, you should still up your intake of the below foods, but it\u2019s also a good idea to see your healthcare provider who can run some tests to make sure there isn\u2019t a contributing underlying factor.<\/p>\n

And in the meantime, here are 10 potassium-rich foods to eat more of.<\/p>\n

1. Tomato paste<\/p>\n

\u201cIf you want to get more potassium, tomato paste is going to be your best friend,\u201d Valdez says. He says that one 6-ounce can of tomato paste has a whopping 1,724 milligrams of potassium. His favorite way to cook it is with Spanish rice or with pasta.<\/p>\n

2. Lentils<\/p>\n

All three dietitians namecheck lentils as a top potassium source. Just half a cup has 949 milligrams<\/a>. Lentils are full of other beneficial nutrients too, like protein, fiber, and magnesium<\/a>. If you\u2019re adding more potassium-rich foods to your diet to benefit your heart, just make sure the lentils you\u2019re buying are low in sodium to get the maximum benefits.<\/p>\n

3. Avocado<\/p>\n

Justice for 2016-era avocado toast? Gunning says the fruit (yes, fruit) is a good way to get your potassium, with 42 milligrams<\/a> in roughly half an avocado. It may not sound like much, but it\u2019s a pretty significant drop in the bucket and, ideally, it\u2019s not the only potassium-rich food you\u2019ll eat that day anyway.<\/p>\n

4. Dried apricots<\/p>\n

This is one potassium source that all three dietitians say often gets overlooked. One cup has 1,511 milligrams of potassium<\/a>, which is almost half the recommended daily requirement. Dried apricots are a good source of fiber and calcium too.<\/p>\n

5. Bananas<\/p>\n

You knew this one was going to be on here, right? There\u2019s a reason why bananas are the food most people think of when it comes to potassium. One banana has 375 milligrams<\/a> of potassium. Coupled with the carbs and magnesium, it\u2019s a great post-workout food<\/a> to help with recovery, especially when it\u2019s paired with some protein.<\/p>\n

Gunning says that plantains (which are from the same genus as bananas) are also great sources of potassium. One serving has roughly 396 milligrams<\/a> of potassium.<\/p>\n

6. Citrus fruits<\/p>\n

Citrus fruits, like oranges and nectarines, also contain potassium, Gunning says. One orange has 232 milligrams<\/a> of the nutrient. It\u2019s not a huge amount, but, again, ideally it\u2019s not the only potassium-containing food you\u2019re eating that day.<\/p>\n

7. Melons<\/p>\n

Another type of fruit that Gunning says is high in potassium are melons, which include cantaloupe, honeydew, and watermelon. One serving of cantaloupe, for example, has 157 milligrams<\/a> of potassium.<\/p>\n

8. Kiwi<\/p>\n

While we\u2019re talking about fruits with potassium, kiwi is another one to add to the list. One serving has 302 milligrams<\/a> of it. This small, but mighty fruit is also full of fiber<\/a> and vitamin C.<\/p>\n

9. Potatoes<\/p>\n

One serving of white potato has 450 milligrams<\/a>, while a serving of sweet potato has 486 milligrams.<\/a> In both cases, it\u2019s more potassium than in a banana.<\/p>\n

10. Coconut water<\/p>\n

Yes, it\u2019s technically a drink and not a food, but White says that coconut water is a great source of potassium. One cup has 600 milligrams<\/a>. Think of it as nature\u2019s Gatorade.<\/p>\n","protected":false},"excerpt":{"rendered":"Even if you\u2019re tracking your macros, you probably have no idea how much potassium you\u2019re getting (or not…\n","protected":false},"author":2,"featured_media":437077,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[299,97,2751,777,673],"class_list":["post-437076","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-food","tag-health","tag-textbelowcentergridwidth","tag-web","tag-wellness"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/437076","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=437076"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/437076\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/437077"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=437076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=437076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=437076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}