A Comprehensive List of Foods High in Potassium
This guide was developed to really pinpoint foods high in potassium. Most people think about bananas when they think of potassium, but most aren't aware of many other high-potassium foods. Throughout this guide, you will learn where to look for hidden potassium, what fruits and vegetables are high in potassium, what snacks and drinks are high in potassium, and more.
Contents
- High Potassium Fruits
- High Potassium Vegetables
- Drinks High in Potassium
- Snacks High in Potassium
- Other foods high in potassium
1: High Potassium Fruits
Fruits High in Potassium
- Apricot, raw (2 medium), dried (5 halves)
- Avocado (¼ whole)
- Banana (½ whole)
- Cantaloupe
- Dates (5 whole)
- Dried fruits
- Figs, dried
- Grapefruit Juice
- Honeydew
- Kiwi (1 medium)
- Mango (1 medium)
- Nectarine (1 medium)
- Orange (1 medium)
- Orange Juice
- Papaya (½ whole)
- Pomegranate (1 whole)
- Pomegranate Juice
- Prunes
- Prune Juice
- Raisins
Did you know?
Dried apricots have the highest concentration of potassium by weight of any food.
2: High Potassium Vegetables
Ever wonder what vegetables are high in potassium? Below is a list of high potassium vegetables. The portion size is ½ cup unless otherwise stated.
For an in-depth database of fruits and vegetables and their potassium levels, check out our nutrition lookup tool.Vegetables High in Potassium
- Acorn Squash
- Artichoke
- Bamboo Shoots
- Baked Beans
- Butternut Squash
- Refried Beans
- Beets, fresh then boiled
- Black Beans
- Broccoli, cooked
- Brussels Sprouts
- Carrots, raw
- Chickpeas (1 cup)
- Chinese Cabbage
- Dried Beans and Peas
- Greens, except Kale
- Hubbard Squash
- Kohlrabi
- Lentils
- Legumes
- White Mushrooms, cooked (½ cup)
High Potassium Vegetables251 mg or more per serving |
||
| Artichoke | 1 medium sized | 45 mg |
| Avocado | ½ cup | 559 mg |
| Bamboo shoots, canned | ½ cup | 533 mg |
| Beet Greens | ½ cup | 650 mg |
| Cabbage, Chinese, cooked | ½ cup | 315 mg |
| Kohlrabi, cooked | ½ cup | 280 mg |
| Okra, cooked | ½ cup | 258 mg |
| Parsnips | ½ cup | 286 mg |
| Pumpkin, canned | ½ cup | 253 mg |
| Rutabagas, cooked | ½ cup | 277 mg |
| Spinach, cooked | ½ cup | 420 mg |
| Squash, winter, cooked | ½ cup | 448 mg |
| Pumpkin | Pumpkin | Pumpkin |
| Pumpkin | Pumpkin | Pumpkin |
| Pumpkin | Pumpkin | Pumpkin |
3: Drinks High in Potassium
Ever wonder what drinks are high in potassium? Below is a list of high potassium drinks to stay away from if you're trying to limit your potassium intake.
- Fruit Juices
- Vegetable Juices
- Dairy Products
- Coconut Water
- Protein Shakes
- Milk Shakes
- Smoothies
4: Snacks High in Potassium
Snacking on a special diet is always difficult, and that includes a low potassium diet. Below is a list of snacks that are high in potassium.
- Potato chips
- Sweet potato chips
- Black bean salsa
- Plantain chips
5: Other foods high in potassium
- Bran/Bran products
- Chocolate (1.5-2 ounces)
- Granola
- Milk, all types (1 cup)
- Molasses (1 Tablespoon)
- Nuts and Seeds (1 ounce)
- Peanut Butter (2 tbs.)
- Salt Substitutes/Lite Salt
- Salt Free Broth
- Yogurt
- Snuff/Chewing Tobacco
Check out our Nutrition Lookup Tool to search potassium levels of any food item.