Potassium is important for kidney, heart, muscle, and brain function. Low potassium levels can contribute to muscle weakness, high blood pressure, kidney stones, and loss of bone mass.
Bananas are a well-known source of potassium. A medium banana contains 375 milligrams (mg), or about 11-14% of the Daily Value (DV). However, there are other foods that pack even more of this essential mineral.
961 mg per cooked cup, or 28% of the DV for men and 37% for women
One cup of cooked Swiss chard also provides more than 400% of the DV for vitamin K, which is needed for blood clotting and healthy bones. However, if you’re taking blood thinners such as warfarin, consult your healthcare provider about the safety of consuming vitamin K-rich foods.
945 mg per avocado, or 28% of the DV for men and 36% for women
Avocado is high in monounsaturated fats. Consuming more monounsaturated fats instead of saturated fats can help support healthy blood lipid (fat) levels and heart health.
An avocado also provides more than 10% of the DV for folic acid and magnesium.
886 mg per cooked cup, or about 26-34% of the DV
In addition to potassium, soybeans are rich in iron, magnesium, selenium, and folate. They also contain 31 grams of protein per cooked cup and 10 grams of fiber.
896 mg per cooked cup, or about 26% of the DV
Acorn squash is also a good source of vitamin A and provides 9 grams of fiber per cup. Your body needs vitamin A for cell development, eye health, and a strong immune system.
855 mg per large baked sweet potato, or 25% of the DV for men and 33% for women
Sweet potatoes are also rich in fiber, magnesium, and vitamin A.
731 mg per cooked cup, or about 21-28% of the DV
Lentils are rich in magnesium, zinc, B vitamins, and folate.
They’re a great source of fiber. One cooked cup contains about 16 grams of fiber, more than half the recommended minimum fiber intake. Consuming adequate fiber is linked to a lower risk of chronic conditions such as diabetes and heart disease.
755 mg per 1/2 cup, or 22% of the DV for men and 29% for women
Apricots are a good source of vitamins A and E. Vitamin E is an antioxidant. It’s essential for protecting cells from damage caused by metabolism and environmental factors such as pollution, cigarette smoke, and ultraviolet (UV) light.
580 mg per 2 cups of raw greens, or 17% of the DV for men and 23% for women
Beet greens are also rich in vitamin A.
550 mg per 1/2 cup, or 16% of the DV for men and 21% for women
Tomato puree is rich in vitamins A, C, and E, antioxidants that are essential for protecting cells from damage.
564 mg per cup of cooked mashed pumpkin, or 16% of the DV for men and 22% for women
Pumpkin is also rich in vitamins A and E.
573 mg per cup of plain low-fat yogurt, or 17-22% of the DV
Yogurt is a great source of protein, providing 12 grams per cup. It also contains calcium, phosphorus, magnesium, zinc, and selenium.
600 mg per 1/2 cup, or 17% of the DV for men and 23% for women
Raisins also contain fiber and iron.
611 mg per cooked cup, or 18-24% of the DV
Black beans are also rich in fiber, iron, magnesium, zinc, and folate.
497 mg per cup, more than 14% of the DV
Coconut milk is high in saturated fatty acids, which may have adverse effects on heart health.
410 mg per cup of pomegranate arils (seeds), or 12% of the DV for men and 16% for women
Pomegranate also contributes to your daily vitamin C intake.
429 mg per 3 oz of cooked salmon, or 13% of the DV for men and 17% for women
Salmon is also rich in selenium (72% of the DV per 3-ounce serving) and omega-3 fatty acids. Your body needs omega-3 fatty acids for brain, immune, eye, sperm, hormone, and heart health. Since your body cannot produce omega-3s, you must consume foods that contain them.
457 mg per cup, 13-18% of the DV
A cup of orange juice also exceeds the DV for vitamin C. However, it lacks the fiber of whole oranges.
391 mg per cup of low-fat (1%) milk, slightly more potassium than a banana
Milk is rich in calcium and phosphorus. It also contains iodine and selenium, two nutrients necessary for thyroid function.
839 mg per cooked cup, or 25% of the DV for men and 34% for women
A cooked cup of spinach also provides 4.3 grams of fiber and contains calcium, folate, and vitamins A and E.
440-2,800 mg per teaspoon
Salt substitutes, such as potassium salts, are used to decrease sodium intake from table salt.
You should consult your healthcare provider before using potassium salts and follow the dosing recommendations of the specific product.
Potassium is a mineral essential for kidney, heart, muscle, and brain function.
A banana provides more than 11% of the DV for potassium, but many foods, including avocado, sweet potato, lentils, raisins, and yogurt, offer more potassium.
