Top 10 Foods High in Potassium

Coconut water is a natural, refreshing beverage that’s high in potassium, with about 600 mg per 8-ounce serving. It’s a great way to stay hydrated while replenishing electrolytes, making it a popular choice for athletes or anyone needing a natural energy boost. Coconut water is low in calories and can be enjoyed on its own or added to smoothies.

Canned white beans, such as navy or cannellini beans, are an excellent source of potassium, providing about 600 mg per half-cup serving. They’re also packed with protein, fiber, and iron, making them a nutritious and filling addition to soups, stews, or salads. Canned beans are convenient and affordable, making it easy to incorporate more potassium into your diet.

Spinach is a leafy green vegetable that’s high in potassium, with about 540 mg per cooked cup. It’s also loaded with iron, magnesium, and vitamins A and K, making it a nutrient-dense addition to your diet. Spinach can be enjoyed raw in salads, sautéed as a side dish, or blended into smoothies for a healthy potassium boost.

Sweet potatoes are a potassium powerhouse, offering about 540 mg per medium-sized potato. They’re also rich in fiber, vitamins A and C, and antioxidants, which support immune function and overall health. The natural sweetness and versatility of sweet potatoes make them a delicious and nutritious way to boost your potassium intake.

Butternut squash is a potassium-rich vegetable, providing about 580 mg per cup of cooked squash. It’s also high in vitamins A and C, fiber, and antioxidants, which support immune health and promote healthy digestion. The sweet, nutty flavor of butternut squash makes it a delicious addition to soups, roasted vegetable dishes, or casseroles, helping you meet your potassium needs with ease.

Salmon is a nutrient-dense fish that’s rich in potassium, offering around 490 mg per 3-ounce serving. It’s also an excellent source of omega-3 fatty acids, which support heart health and reduce inflammation. Including salmon in your diet can help maintain healthy potassium levels while providing high-quality protein and essential nutrients.

Avocados are rich in potassium, with around 485 mg per half of a medium avocado. In addition to potassium, avocados provide healthy monounsaturated fats, fiber, and a range of vitamins and minerals that support heart health and reduce inflammation. Their creamy texture and mild flavor make avocados a versatile addition to salads, toast, or smoothies.

Bananas are perhaps the most well-known source of potassium, providing around 400 mg per medium-sized fruit. This tropical fruit is not only convenient and portable but also rich in vitamins B6 and C, as well as fiber. Bananas help regulate fluid balance, muscle contractions, and nerve signals, making them an excellent choice for maintaining heart health and reducing the risk of muscle cramps.

Tomatoes are a versatile and potassium-rich food, with about 290 mg per medium tomato or 400 mg per cup of tomato sauce. They’re also high in lycopene, an antioxidant that supports heart health and reduces the risk of certain cancers. Tomatoes can be enjoyed fresh, in sauces, or as part of soups and stews, making them an easy way to increase your potassium intake.

Yogurt, particularly plain or Greek yogurt, offers a good amount of potassium, with about 380 mg per 8-ounce serving. In addition to potassium, yogurt provides probiotics that support gut health, as well as protein and calcium for strong bones. Enjoy yogurt as a snack, in smoothies, or topped with fruit and nuts for a balanced, potassium-rich meal.