Foods High in Potassium

1: Intro

This guide was developed to really pinpoint foods high in potassium. Most people think about bananas when they think of potassium, but most don't know any other high potassium foods off the top of their heads. 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.

2: High Potassium Fruits

Ever wonder what fruits are high in potassium? Below is a list of high potassium fruits. The portion size is ½ cup unless otherwise stated.

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.

apricots

3: 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 Vegetables

251 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

 

Broccoli

4: 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

5: 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

6: 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
Dark chocolate

Check out our Nutrition Lookup Tool to search potassium levels of any food item.

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