Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Unless you are on dialysis, or have a special condition, overdose of it from natural sources is nearly impossible; however, it is possible to consume too much via potassium salts which can lead to nausea, vomiting, and even cardiac arrest.
Healthy foods include beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas. The current daily value for potassium is 3.5 grams. Below is a list of potassium-rich foods ranked by common serving sizes, for more see the lists of foods by nutrient density, potassium-rich foods.
#1: White Beans
|PT Content Per 100g||1 cup cooked (179g)|
|561mg (16% DV)||1004mg (29% DV)|
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked. Click to see complete nutrition facts.
#2: Dark Leafy Greens (Spinach)
|PT Per 100g||1 Cup (30g)||1 Cup Cooked (180g)|
|558mg (16% DV)||167mg (5% DV)||839mg (24% DV)|
Other Greens High in Potassium (%DV per cup cooked):Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).
Click to see complete nutrition facts.
#3: Baked Potatoes (With Skin)
|PT Per 100g||Average Potato (173g)|
|535mg (15% DV)||926mg (26% DV)|
Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. Click to see complete nutrition facts.
#4: Dried Apricots
|PT Per 100g||1/2 cup (65g)|
|1162mg (33% DV)||755mg (22% DV)|
Other Dried Fruits High in Potassium (%DV per 1/2 cup):Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar. Click to see complete nutrition facts.
#5: Baked Acorn Squash
|PT Per 100g||1 cup cubed (205g)|
|437mg (12% DV)||899mg (26% DV)|
Other Squash High in Potassium (%DV per cup baked):Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV). Click to see complete nutrition facts.
#6: Yogurt (Plain, Skim/Non-Fat)
|PT Per 100g||1 cup (245g)|
|255mg (7% DV)||625mg (18% DV)|
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV). Click to see complete nutrition facts.
#7: Fresh Fish (Salmon) NOT FARM RAISED!
|PT Per 100g||1 3oz fillet (85g)|
|628mg (18% DV)||534mg (15% DV)|
Other Fish High in Potassium (%DV per 3oz fillet (85g)):Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV. Click to see complete nutrition facts.
|PT Per 100g||Average Avocado (201g)||1/2 Cup Pureed (115g)|
|485mg (14% DV)||975mg (28% DV)||558mg (16% DV)|
An average avocado provides 322 calories, half a cup purred contains 184 calories. Click to see complete nutrition facts.
#9: Mushrooms (White)
|PT Per 100g||1 cup sliced (108g)|
|396mg (11% DV)||428mg (12% DV)|
1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV). Click to see complete nutrition facts.
|PT Per 100g||Average Banana (118g)||1 Cup Mashed (225g)|
|358mg (10% DV)||422mg (12% DV)||806mg (23% DV)|
An average banana provides 105 calories, 1 cup mashed contains 200 calories. Click to see complete nutrition facts.