High Potassium Foods

March 21, 2023

Published: March 21, 2023

Updated: April 18, 2023

When we think of potassium, we immediately think of bananas. While bananas are a good source of potassium, they’re not the only ones. Potassium is an essential nutrient, so you need to be sure you get enough of it! Instead of just eating bananas, try adding some of these other high-potassium foods to your diet. Getting enough potassium is especially important for people who have or are at risk for high blood pressure (hypertension).1

In this blog post, we’ll identify some other excellent sources of potassium and explain why this nutrient is key for good health!

Pomegranate and white beans

Potassium and Your Health

Potassium is an essential nutrient – all tissues in your body use it. It helps maintain normal levels of fluid in cells and plays a key role in regulating blood pressure.1 So, getting enough potassium is very important for managing your risk for high blood pressure. It is also necessary to help your muscles contract; this is why you may have heard it’s helpful to eat bananas if you are prone to leg cramps. Getting enough potassium may help reduce your risk for kidney stones and bone loss.2 

An adequate intake (AI) of potassium for adults is 2,600 mg per day for women and 3,400 mg per day for men.3 Pregnant or lactating females need more potassium. If you’re not getting enough potassium from your diet, you might experience fatigue, muscle cramps or weakness, or constipation.2 

Potassium and Sodium

The counterpart to potassium is sodium. Potassium maintains normal fluid levels inside cells and sodium maintains normal fluid levels outside cells. Sodium raises your blood pressure and potassium helps excrete sodium, lowering your blood pressure. You need a stable, healthy balance of both of these minerals for your body to function properly. You get both sodium and potassium from your diet. Unfortunately, most people eat much more sodium than potassium on a daily basis. This is one of the reasons why high blood pressure develops.1,2

High-Potassium Foods

These potassium levels are based on the U.S. Department of Agriculture FoodData central nutrient database.4

Fruits

  • Pomegranate – 590 mg per 1 pomegranate
  • Watermelon – 484 mg per ⅛ of one melon
  • Dried apricots – 557 mg per 6 dried apricots
  • Avocado – 364 mg per ½ of 1 avocado
  • Banana – 411 mg per 1 medium banana

Vegetables

  • Chard – 592 mg per 1 cup, cooked
  • Butternut squash – 540 mg per 1 cup, cooked
  • Sweet potato – 710 mg in 1 medium-sized sweet potato
  • Beets – 575 mg per 1 cup, boiled
  • Spinach – 486 mg per ½ cup, cooked

Other

  • White beans (navy/pea, cannelini/white kidney, great northern, lima) – 964 mg per 1 cup, cooked
  • Edamame – 675 mg per 1 cup
  • Black beans – 815 mg per 1 cup
  • Coconut water – 396 mg per 8 oz
  • Cow’s Milk, 2% – 388 mg per 8 oz
  • Plain Nonfat Greek Yogurt – 345 mg per 1 cup
Apricots

Tips for Getting More Potassium

If you’re trying to add more potassium to your diet, don’t just rely on bananas. By eating a variety of foods (many of which are higher in potassium than bananas!), you’ll be sure to get lots of other nutrients too!

Here are some of our favorite tips for eating more potassium:

  • Swap out high-sodium foods (such as fried foods and red meat) for fresh fruits and vegetables.
  • Add spinach or other dark leafy greens to sandwiches and smoothies.
  • Eat baked sweet potatoes as a side dish instead of bread.
  • Snack on plain nonfat yogurt with dried apricots.
  • Add beans to soups, salads, and grain bowls.

Potassium is excreted by your body. If you are vomiting or experiencing diarrhea or excessive sweating, you will need to eat more potassium to make up for what is lost.

Conclusion

It’s important to get enough potassium to keep your blood pressure levels healthy and avoid muscle cramps. Lots of delicious fruits, vegetables, and legumes are high in potassium! Try some of these instead of munching on bananas.

A healthy diet leads to better longevity. Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. CDC. Sodium, potassium and health. Centers for Disease Control and Prevention. Published August 23, 2022. Accessed April 18, 2023. https://www.cdc.gov/salt/potassium.htm
  2. Harvard T. H. Chan School of Public Health. Potassium. The Nutrition Source. Published June 3, 2019. Accessed April 18, 2023. https://www.hsph.harvard.edu/nutritionsource/potassium/
  3. Potassium. Nih.gov. Accessed April 18, 2023. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
  4. U.S. Department of Agriculture. FoodData central. Usda.gov. Published October 2022. Accessed April 18, 2023. https://fdc.nal.usda.gov/
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