10 foods that are high in potassium

Potassium rich foods

According to New York City dietitian Bianca Tamburello, RDN and nutrition marketing specialist for COOL Communicationsthe following foods are rich in potassium:

Potatoes: A small baked potato is about 759mg potassium. “To get the most potassium in one serving, be sure to eat the potato skin, [which is also a source of vitamin C]Tamburello says.

Beans and lentils: According to Tamburello, ½ cup of cooked Beans has as 400mg potassium and ½ cup of cooked lentils has about 365mg potassium. “Beans and lentils are nutritious plant proteins that also offer a significant amount of fiber,” she adds.

Salmon: A 3-oz. cooked salmon fillet has about 326mg potassium.

“However, shopping for seafood can be tricky, and as a registered dietitian, I recommend chili salmon because it is low in mercury, particularly high in beneficial omega-3 fats, [in addition to being] an important source of potassium,” says Tamburello.

Dairy products: One cup of low-fat milk provides about 391mg potassium and a 7 oz. low-fat single pack greek yogurt has as 282mg potassiumTamburello says. “Dairy is also known to be a great source of calcium and a source of essential vitamin B12,” he adds.

Potassium-rich fruits

Fruits are another great source for meeting some of your potassium needs, especially since they can also aid in hydration and electrolyte intake. Tamburello recommends the following potassium-rich fruits:

bananas: According to Tamburello, a banana has around 375mg potassium. “The soluble fiber in bananas also helps with digestion,” she says.

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Raisins: dried fruits like Raisins is a convenient option to increase your fruit intake, Tamburello says that just ½ cup of raisins has about 540mg potassium.

Cantaloupe: a cup of cubes Cantaloupe has 427mg potassium. “Melon also contains a significant amount of vitamin C for immune health,” says Tamburello.

Potassium-rich vegetables

Unsurprisingly, certain vegetables are also excellent sources of potassium. Tamburello recommends the following:

Spinach: A cup of stew spinach packs a whopping 839mg potassium. “Green leafy vegetables like spinach are also high in calcium,” says Tamburello. So feel free to add a few cups to your shake for a big electrolyte boost.

Tomatoes: A cup of chopped raw Tomatoes has around 427mg potassium. “Tomatoes also contain lycopene, a powerful antioxidant,” says Tamburello.

Broccoli: A cup of stew broccoli has as 458mg potassiumand it’s also high in vitamin K and iron, says Tamburello.

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How much potassium do you need in a day?

According to Tamburello, the Dietary Guidelines for Americans 2020-2025 recommend that women over the age of 19 should consume 2,600 mg of potassium per day and men over the age of 19 should consume 3,400 mg of potassium per day.

“Most Americans don’t [get] enough potassium, then [focusing on] eating more potassium-rich foods is beneficial,” she says. “In some situations, [however]a doctor may recommend limiting potassium due to drug interactions or certain health conditions.”

Are salt substitutes rich in potassium?

If you’re looking for a salt substitute to meet your potassium needs, you might be in luck. According to Tamburello, salt substitutes can be high in potassium.

“A common high-potassium salt substitute is potassium chloride, [as] many Americans consume too much salt (sodium chloride) and not enough potassium,” she says. “The benefit of using potassium chloride instead of salt (sodium chloride) is that it is low in sodium and high in potassium.”

Are eggs rich in potassium?

Eggs are known to be health powerhouses, but if you’ve heard of eggs being a good source of potassium, we hate to burst your bubble.

“Eggs are not considered high in potassium: they offer a small amount of potassium at about 66mg (1 large egg) and they are considered a low-potassium food,” says Tamburello.

But by all means, don’t avoid eggs—just be sure to add some of the aforementioned high-potassium foods to the side of your breakfast or brunch to meet those needs.