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List of High Potassium Foods

This guide was developed to really pin point foods high in potassium. Most people just think bout bananas when they think of potassium, and don't realize what else contains this important mineral. Throughout this guide you will learn where to look for hidden potassium, what foods are highest in potassium and how to limit or even increase how much potassium you consume in your diet.

Contents

  1. What Fruits and Vegetables are High in Potassium?
  2. Other foods high in potassium
  3. What Drinks are High in Potassium?
  4. What Snacks are High in Potassium?

What Fruits and Vegetables are High in Potassium?

Below is a list of high potassium fruits and vegetables.The portion size is ½ cup unless otherwise stated.

Fruits

  • 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

Vegetables

  • 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)

Did you know?

Dried apricots have the highest concentration of potassium by weight of any food.

Other Foods That are 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

What Drinks are High in Potassium?

  • Fruit Juices
  • Vegetable Juices
  • Dairy Products
  • Coconut Water
  • Protein Shakes
  • Milk Shakes
  • Smoothies

What Snacks are High in Potassium?

  • Potato chips
  • Sweet potato chips
  • Black bean salsa
  • Plantain chips

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