Are you looking for a way to add more potassium to your diet? Look no further! I’ve compiled a printable list of the top 40 high-potassium foods, starting with the moderate and working up to the highest-potassium foods.
I’ve also made it into a high potassium food list pdf that you can print out and take with you to the grocery store. So whether you’re looking to add more potassium to your diet or want to avoid high potassium foods, this list has got you covered.
But before we dive into the list, let’s talk about daily potassium requirements. As an average adult, you need around 2,500-3,500 mg of potassium per day, with some sources recommending up to 4,700 mg of potassium per day [1], [2], [3].
However, the exact amount varies based on age, gender, and other factors. Eating a varied diet that includes high-potassium foods can help you meet your daily potassium needs. Incorporating just a few of the foods on our list can make a significant difference in your potassium intake.
With this printable list of high-potassium foods, you can easily track your daily intake and make sure you’re getting enough of this essential mineral.
Download this free high potassium food list pdf here >>>
High Potassium Food List
Looking for a quick and easy way to add potassium to your diet? Look no further than this table below! With 41 potassium-rich foods listed and their corresponding potassium content, you can find the perfect addition to your meals.
| Food Item | Potassium Amount |
|---|---|
| Rice (1 cup, white, cooked) | 54 mg |
| Egg (1 large) | 69 mg |
| Bread (1 slice, whole-wheat) | 81 mg |
| Flaxseed (1 tablespoon, whole) | 84 mg |
| Peanut butter (1 tablespoon) | 90 mg |
| Lettuce (1 cup, iceberg, shredded) | 102 mg |
| Coffee (1 cup, brewed) | 116 mg |
| Tuna (3 oz, light, canned in water, drained) | 153 mg |
| Brown rice (1 cup, cooked) | 154 mg |
| Cashew nuts (1 oz) | 187 mg |
| Apple (1 medium, with skin) | 195 mg |
| Turkey breast (3 oz, roasted) | 212 mg |
| Blackstrap molasses (1 tablespoon) | 293 mg |
| Beef (3 oz, top sirloin, grilled) | 315 mg |
| Greek Yogurt, plain (1 cup) | 322 mg |
| Salmon (3 oz) | 326 mg |
| Chicken breast (3 oz, boneless, grilled) | 332 mg |
| Milk (1 cup, 1%) | 366 mg |
| Tomato sauce (1/2 cup) | 405 mg |
| Banana (1 medium) | 422 mg |
| Potato (1 medium size, boiled, peeled) | 490 mg |
| Honeydew melon (1 cup, cubes) | 357 mg |
| Asparagus (1 cup, cooked) | 404 mg |
| Broccoli (1 cup cooked, chopped) | 458 mg |
| Cantaloupe (1 cup, cubes) | 473 mg |
| Dried apricots (5 halves) | 488 mg |
| Orange juice (1 cup) | 496 mg |
| Sweet potato (1 medium) | 541 mg |
| Clams (3 oz, cooked) | 534 mg |
| White beans (1/2 cup cooked) | 595 mg |
| Kidney beans (1 cup, canned) | 607 mg |
| Bok choy (1 cup, steamed) | 630 mg |
| Pomegranate (1 medium) | 665 mg |
| Lentils (1 cup, cooked) | 731 mg |
| Spinach (1 cup cooked) | 839 mg |
| Acorn squash (1 cup cooked) | 896 mg |
| Avocado (1 medium fruit) | 974 mg |
| Raisins (1 cup) | 1,235 mg |
| Prunes (1 cup, dried) | 1,273 mg |
| Beet greens (1 cup cooked) | 1,309 mg |
1. White Rice
Rice is your answer if you’re trying to increase your potassium intake but don’t want to stray too far from your carb-loving ways! Just one cup of cooked rice has 54 mg of potassium.
Yes, it is a lower end when considering the other foods on this list, but you can still enjoy your favorite sushi rolls without feeling like you’re missing out on the nutrients.
2. Eggs
Eggs are a breakfast staple for many, and with good reason – they’re packed with protein, healthy fats, and essential vitamins and minerals. Although they’re not the highest source of potassium on this list, one large egg still has 69 mg of potassium.
So, whether you like your eggs scrambled, sunny-side up, or boiled, keep cracking them for that potassium boost!
Want to boost up the nutrient even more? Try duck eggs instead.
3. Bread
You don’t have to give up bread to increase your potassium intake. Just switch to whole-wheat bread, which is not only a great source of fiber but also has 81 mg of potassium per slice.
So, go ahead and make that peanut butter and jelly sandwich, and enjoy the extra potassium while you’re at it!
4. Flaxseeds
Flaxseed may be small, but it’s mighty in terms of health benefits. You get a whopping 84 mg of potassium with just one tablespoon of whole flaxseed.
Plus, flaxseeds are also an excellent source of omega-3 fatty acids, making them a heart-healthy addition to your diet.
5. Peanut Butter
Who doesn’t love peanut butter? It’s creamy and delicious, and now we have one more reason to love it – it’s a good source of potassium! With 90 mg of potassium in just one tablespoon, it’s an easy and tasty way to add more potassium to your diet.
6. Iceberg Lettuce
Lettuce may not be the most exciting vegetable out there, but it’s a great low-carb and low-calorie option if you want to add more potassium to your diet.
102 mg of potassium per cup of shredded iceberg lettuce can be a refreshing addition to any salad or sandwich.
7. Coffee
Coffee lovers rejoice! That morning cup of joe not only gives you a boost of energy but also a boost of potassium. One cup of brewed coffee has 116 mg of potassium, so you can now feel even better about your caffeine addiction.
But I recommend taking your coffee game to the next level by trying out my favorite mushroom bulletproof coffee here!
8. Tuna
Tuna is a low-fat, high-protein food that’s also a good source of potassium. With 153 mg of potassium in just three ounces of canned tuna, it’s an excellent option for lunch or dinner.
So, next time you’re making a tuna salad or tuna melt, remember the potassium boost you’re getting.
If you are worried about mercury, try sardines instead.
9. Brown Rice
Brown rice is a great alternative to white rice, and not just because it’s a complex carb. It’s also a good source of potassium, with 154 mg in just one cup of cooked brown rice.
So, next time you’re making stir-fry or curry, switch to brown rice for the potassium boost.
Or, even better, try my favorite brown rice cookie recipes here.
10. Cashew Nuts
Cashew nuts may be small, but they’re packed with nutrients, including potassium. With 187 mg of potassium in just one ounce of cashew nuts, they’re an easy and tasty snack to help you reach your daily potassium intake.
11. Apple
Don’t underestimate this delicious fruit, as just one medium apple (with skin) contains 195 mg of potassium. Apples are also a great source of fiber and other essential nutrients that can help improve digestion and hopefully will keep a doctor away.
12. Turkey Breast
Although not widely known as a high-potassium food, a 3 oz serving of roasted turkey breast packs a respectable 212 mg of potassium.
Turkey is also a great source of protein, making it a healthy and filling option for any meal.
Check out how to make spatchcock a turkey and considerably speed up the cooking time.
13. Blackstrap Molasses
Don’t let the sticky texture fool you; just one tablespoon of blackstrap molasses contains 293 mg of potassium. This sweetener is also a great source of iron and other minerals, making it a healthier alternative to refined sugar.
Read here why I like to add blackstrap molasses to my coffee.
14. Beef
If you’re a meat lover, you’rejdrtue6rck! A 3 oz serving of grilled top sirloin beef contains 315 mg of potassium. Beef is also a great source of protein and other essential nutrients that can help support muscle growth and overall health.
15. Greek Yogurt
A 1-cup serving of plain Greek yogurt contains 322 mg of potassium, making it a great option for those wanting to increase their potassium intake.
Greek yogurt is also a great source of protein and probiotics, making it a healthy and filling snack or meal option.
16. Salmon
A 3 oz serving of salmon contains 326 mg of potassium, making it a great option for seafood lovers looking to increase their potassium intake.
Salmon is also a great source of omega-3 fatty acids, which can help reduce inflammation and improve heart health.
Here is my favorite way to cook salmon. Check it out!
17. Chicken Breast
A 3 oz serving of boneless, grilled chicken breast contains 332 mg of potassium, making it a healthy and potassium-filled option for any meal.
Chicken breast is also a great source of protein and is low in fat, making it a great option for those looking to maintain a healthy weight.
Read Also: Baked vs Grilled Chicken Breast – Which Is Healthier?
18. Milk
A 1-cup serving of 1% milk contains 366 mg of potassium, making it a great option for those wanting to increase their potassium intake.
Milk is also a great source of calcium and vitamin D, making it a healthy and essential part of any diet.
19. Tomato Sauce
Don’t let the small serving size fool you – tomato sauce packs a punch of flavor and potassium! Not only is it great for adding depth to dishes like pasta and pizza, but it also has anti-inflammatory properties and is a good source of vitamin C.
So go ahead, add a little extra sauce to your plate, and enjoy the benefits!
20. Banana
Bananas are an easy and convenient way to add some potassium to your diet. Whether eaten alone, sliced into cereal, or mashed up into baked goods, like this delicious banana bread, this versatile fruit is a great source of energy and also contains other beneficial nutrients like vitamin C, fiber, and antioxidants.
One medium-sized banana contains about 422 mg of potassium. So peel one open and give yourself a reason to go bananas!
21. Potato
Potatoes often get a bad rap, but they are actually a nutritional powerhouse when prepared correctly.
Boild medium-sized potato can give you almost 500 mg of potassium, as well as other important vitamins and minerals like vitamin C, vitamin B6, and iron.
22. Honeydew Melon
If you’re looking for a refreshing way to boost your potassium intake, look no further than honeydew melon. This juicy fruit is low in calories and high in nutrients, including potassium (357 mg in one cup), vitamin C, and vitamin K.
It’s also a great way to stay hydrated, especially during those hot summer months. So slice up some melon and enjoy the sweet taste of good health!
23. Asparagus
Asparagus, this little green guy might make your pee smell funky, but it also packs a punch of potassium with 404 mg in just 1 cup of cooked asparagus.
It’s also rich in fiber, folate, and vitamins A, C, and K, making it a great addition to your diet.
24. Broccoli
Did you know that 1 cup of cooked, chopped broccoli contains 458 mg of potassium? That’s right! Broccoli is a versatile vegetable that can be steamed, roasted, or even eaten raw, and it’s an excellent source of vitamin C, fiber, and other essential nutrients.
But don’t go crazy eating too much broccoli now! Read more here: How Much Broccoli To Eat Per Day? (How much is too much?)
25. Cantaloupe
Looking for a sweet and refreshing way to get some potassium in your diet? Look no further than cantaloupe! With 473 mg of potassium in just 1 cup of cubes, this juicy fruit is also an excellent source of vitamins A and C, making it a perfect snack on a hot summer day.
26. Dried Apricots
If you’re in the mood for a sweet and chewy snack that’s high in potassium, dried apricots are an excellent choice. Just 5 halves contain 488 mg of potassium, as well as fiber, vitamin A, and iron.
So go ahead and indulge in a handful of these little guys – your body will thank you!
27. Orange Juice
Not only is orange juice a delicious way to start your day, but it’s also a great source of potassium, with 496 mg in just 1 cup.
Plus, it’s rich in vitamin C, which can help boost your immune system and keep you healthy.
28. Sweet Potato
Looking for a way to satisfy your carb cravings healthily while also getting some potassium in your diet? Look no further than the humble sweet potato! With 541 mg of potassium in just 1 medium potato, it’s also rich in fiber, vitamins A and C, and antioxidants.
So, why don’t you try out these 12 potassium-boosted recipes here: Sweet Potato And Avocado Recipes?
29. Clams
If you’re a seafood lover, clams are an excellent source of potassium, with 534 mg in just 3 ounces of cooked clams.
They’re also high in protein, vitamin B12, and iron, making them nutrient-dense food that can help support your overall health.
30. White Beans
Want to add some plant-based protein and potassium to your diet? Look no further than white beans! With 595 mg of potassium in just 1/2 cup of cooked beans, they’re also rich in fiber, iron, and other essential nutrients that can help support a healthy diet.
31. Kidney Beans
Another excellent source of plant-based protein and potassium are kidney beans, with 607 mg in just 1 cup of canned beans. They’re also high in fiber, iron, and other essential nutrients, making them a great addition to your diet, whether you’re vegetarian or not.
32. Bok Choy
If you want to add more leafy greens to your diet, bok choy is an excellent choice, with 630 mg of potassium in just 1 cup of steamed bok choy.
It’s also rich in vitamins A and C, calcium, and other essential nutrients, making it a nutrient-dense food that can help support your overall health.
33. Pomegranate
Not only are pomegranates a tasty and refreshing fruit, but they’re also an excellent source of potassium, with 665 mg in just 1 medium pomegranate.
They’re also high in antioxidants, which can help protect your body against cellular damage.
34. Lentils
Looking for a plant-based protein source that’s also high in potassium? Lentils are an excellent choice, with 731 mg in just 1 cup of cooked lentils.
They’re also rich in fiber, iron, and other essential nutrients, making them a nutrient-dense food that can
35. Spinach
Spinach is a potassium powerhouse that can help you maintain healthy blood pressure, heart function, and muscle contractions. With 839 mg of potassium in just one cup of cooked spinach, it’s a great addition to any balanced diet.
But be careful not to overdo it, as spinach also contains oxalate, which can lead to kidney stones if consumed in large amounts.
If oxalates are something that you worry about, then here are 15 Low-Oxalate Vegetables You Can Eat Without Worry.
36. Acorn Squash
Acorn squash may be sweet, but it’s a savory way to boost your potassium levels. With 896 mg of potassium per cup of cooked squash, it’s a great source of the mineral.
This versatile vegetable can be baked, roasted, or mashed, making it a delicious and easy way to add more potassium to your diet.
37. Avocado
Avocados are more than just a trendy toast topping. One medium fruit contains a whopping 974 mg of potassium! That’s more than two bananas.
So, if you want to feel like a potassium superhero, add some avocados to your diet.
I know it is a bit naughty, but have you tried Avocado with condensed milk?
38. Raisins
One cup of raisins has a whopping 1,235 mg of potassium! That’s more than three bananas, plus it’s a sweet treat.
So, if you want to satisfy your sweet tooth and get some potassium at the same time, grab a handful of raisins.
And just for the record, I think I have eaten a whole cup of raisins before.
39. Prunes
One cup of dried prunes has an impressive 1,273 mg of potassium! That’s enough to keep your pipes flowing and your muscles working.
So, if you want to feel like a potassium powerhouse and you have some extra time to spend in the toilet, then add some prunes to your diet.
40. Beet Greens
Get ready to power up your potassium intake with a single cup of cooked beet greens that packs a spectacular 1,309 mg of this vital nutrient – that’s more than most foods on this list combined!
And as if that’s not enough, these greens are also loaded with other essential vitamins and minerals that will keep you feeling great.
Cooking beet greens is super easy, and they can be added to soups, salads, or even sautéed with garlic and lemon for a tasty and nutritious side dish. Make beet greens a regular part of your diet and become a potassium powerhouse in no time!
Summary
This list of high potassium foods above provides a wide range of moderate and high-potassium foods, starting from low-potassium options like rice, eggs, and bread and moving up to super high-potassium choices such as avocado, raisins, and beet greens.
Including these foods in your diet can certainly help you meet your daily potassium requirements. Use this printable pdf list as a guide to create meals that are rich in potassium and delicious too.
Sources
- [1] Retrieved from NIH, a fact sheet intended for health professionals: https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
- [2] Retrieved from NOURIS By WebMed, How much potassium should you take: https://www.webmd.com/diet/supplement-guide-potassium
- [3] Retrieved from Medical News Today, Top high potassium foods: https://www.medicalnewstoday.com/articles/325728
Personally, I’m a huge fan of sweet potatoes and avocados – I could eat them all day, every day. And let’s not forget about the humble banana – it’s the perfect snack to keep me going throughout the day. But a lot of high-potassium foods in this list I did not know about; thank you for sharing.
First thank you for this free list. Amazon and other companies charge for a list. I suffer with hypertension and it was recommended by a doctor to eat more potassium rich foods. I found from your list there are a lot of items on this list that l already eat and love. my real problem is sugar. hopefully l can learn to substitute some of these healthy foods for non healthy foods when i want something sweet and delicious.