Hearst Newspapers participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.

10 foods that are high in potassium

Up your potassium intake by adding one (or all) of these foods to your daily diet.

Which foods are high in potassium? (Here's a hint, it's is more than just bananas)

Which foods are high in potassium? (Here's a hint, it's is more than just bananas)

Oksana Shufrych/Getty Images

Protein, iron, calcium, vitamin C – the list goes on and on when it comes to trending nutrients we could all stand to get more of. Potassium is no exception, as it’s an essential mineral that your body needs to be able to function properly, particularly when it comes to maintaining optimal hydration and fluid levels and helping with muscle contraction.

Fortunately, there are many ways to boost your potassium intake, including several nutrient-dense and potassium-rich foods. In this article, a dietitian breaks down some of the best sources out there.

Foods high in potassium

According to New York City-based dietitian Bianca Tamburello, RDN and nutrition marketing specialist at FRESH Communications, the following foods are high in potassium:

Potatoes: One small baked potato has roughly 759 mg of potassium. “For 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 about 400 mg of potassium and ½ cup of cooked lentils has about 365 mg of potassium. “Beans and lentils are nutritious plant proteins that also offer up a significant amount of fiber,” she adds. 

Salmon: A 3-oz. cooked salmon filet has around 326 mg of potassium

“Shopping for seafood can be tricky, though, and as a registered dietitian, I recommend salmon from Chile because it’s low in mercury, particularly high in beneficial omega-3 fats, [in addition to being] a significant source of potassium,” Tamburello says.

Dairy products: One cup of low-fat milk offers up about 391 mg of potassium and a 7-oz. individual container of low-fat Greek yogurt has about 282 mg of potassium, Tamburello says. “Dairy is also known to also be a great source of calcium and a source of essential vitamin B12,” she adds. 

Fruits high in potassium

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

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

Raisins: Dried fruit like raisins is a convenient option to boost your fruit intake, Tamburello says Just ½ cup of raisins has about 540 mg of potassium.

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

Vegetables high in potassium 

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

Spinach: One cup of cooked spinach packs a whopping 839 mg of potassium. “Leafy greens like spinach are also high in calcium,” Tamburello says. So don’t hesitate to add a few cups to your smoothie for a major electrolyte boost.

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

Broccoli: One cup of cooked broccoli has about 458 mg of potassium, and it’s also high in vitamin K and iron, Tamburello says.  

How much potassium do you need in a day?

According to Tamburello, the 2020-2025 Dietary Guidelines for Americans recommend that women 19 and older aim to take in 2600 mg of potassium every day and men 19 and older aim for 3400 mg of potassium daily. 

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

Are salt substitutes high in potassium?

If you’re looking for a salt substitute to meet your potassium needs, you may 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 in place of salt (sodium chloride) is that it is low in sodium and high in potassium.”  

Are eggs high in potassium?

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

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

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