Foods that contain potassium include a wide variety of fruits, vegetables, legumes, dairy products, fish, and meats. Some of the richest sources are: Fruits:
- Bananas
- Oranges and orange juice
- Cantaloupe and honeydew melon
- Apricots (especially dried apricots)
- Grapefruit and grapefruit juice
- Dried fruits such as prunes, raisins, and dates
- Avocado
Vegetables:
- Potatoes (including baked potatoes)
- Sweet potatoes
- Spinach (cooked)
- Broccoli (cooked)
- Mushrooms
- Peas
- Cucumbers
- Zucchini
- Pumpkins
- Winter squash (acorn, butternut)
- Tomato products (fresh tomatoes, tomato juice, tomato paste)
Legumes and Beans:
- Lima beans
- Pinto beans
- Kidney beans
- Soybeans
- Lentils
- Chickpeas
Dairy and Plant-Based Milks:
- Milk (low-fat or fat-free)
- Yogurt
- Soy milk
- Almond milk
Fish and Meats:
- Tuna
- Halibut
- Cod
- Trout
- Rockfish
- Salmon
- Chicken breast
- Beef and turkey breast
Other Sources:
- Nuts such as cashews and almonds
- Brown and wild rice
- Bran cereal
- Whole-wheat bread and pasta
- Salt substitutes that contain potassium chloride
- Molasses
These foods provide potassium in varying amounts, with some like white beans, dried apricots, and baked potatoes offering particularly high levels. For example, a medium baked potato has about 940 mg of potassium, and one cup of cooked soybeans has nearly 890 mg
. Including a variety of these foods in your diet can help meet daily potassium requirements and support heart and muscle health.
