Top 10 Potassium Rich Foods You Should Focus On

When it comes to important minerals, the first thing that comes to mind to most people is iron and magnesium.

I admit, those two are truly the most important minerals for our body.

Iron deficiency can do serious damage to your body, and magnesium is responsible for more than half of the enzyme process in the body.

But potassium is another mineral you need, and potassium-rich foods should also be part of your daily diet.

Potassium is an underrated mineral, but it helps regulate the fluid levels of your body and helps with the waste removal.

In order to maintain balance in your body in terms of fluids and electrolytes, potassium rich foods are essential.

Some of the symptoms you might experience due to potassium deficiency include fatigue, hypertension, and irritability.

I present to you a list of potassium rich foods that can easily be incorporated in your diet.

White Beans

Beans, in general, are a great source for potassium, but white beans are the cream of the crop.

They contain more than 500 mg of potassium in just 100g, which is more than 15% of the daily recommended dose of potassium.

Lima, kidney beans, and pinto beans are also good choices.

As for how to incorporate them, beans are usually great as a side dish or addition to your salad.

Dark Leafy Greens

Anybody who tells me they cannot get at least 50 grams of leafy greens during the day has no idea how to cook.

Spinach, kale, and Swiss chard are leafy greens that you can use in almost every salad or smoothie.

My favorite salad is spinach and arugula, two leafy greens that are rich not just in potassium, but iron and vitamin C as well.

One cup of spinach, approximately 30g, contains 200 mg of potassium.

And if you cook the spinach, for which you need around 200g, you will get 800 mg of potassium or one-quarter of the daily recommended dose.

If not, you can always throw spinach in some of your smoothies.


It is best that you cook potatoes with their skin on, as it will keep the potassium level high.

You can peel them after, but cook them with the skin on. No matter if your potatoes are white, sweet, red or any other, they contain around 900 mg of potassium in just one potato.

Potatoes are also high in fiber, which can be mostly found in the skin of the potato.

If you want to regulate your blood sugar while you consume potassium-rich foods, opt for sweet potatoes, as they are better for regulating your insulin levels.

Sun-Dried Tomatoes

Fresh tomatoes are a good source of potassium, but sun-dried tomatoes are even better.

Tomato paste, tomato sauce and other forms of processed tomato contain much more potassium than fresh tomatoes, which is weird.

One cup of sun-dried tomatoes, for example, contains approximately 2000mg of potassium which is 40% of the daily dose of potassium you need.

Another advantage of sun-dried potatoes is that they are also high in protein, fiber, and vitamin C, helping your digestive and immune system.

Sun-dried tomatoes can be a great addition to your sandwich, pizza topping or salad.

Dried Apricots

Truth be told, all dried fruits like peaches, prunes, figs and raisins are great sources of potassium.

However, dried apricots are one of the best potassium rich foods, as they contain more than 20% of the daily recommended dose in just half a cup.

Apricots will also help you with your sugar craving and insulin level.

And few people know that apricots are more healthy and nutritious when they are served dehydrated or dry.


Bananas are one of the best fruits you can find. Cheap, but effective, they contain more than 400mg of potassium in one banana.

With a healthy dose of sugar, bananas are energy snack that will provide you with important minerals like magnesium and potassium.

Two bananas per day are all you need to keep yourself healthy and in good shape.


Almost any list of foods that are high in some mineral or vitamin contains avocado.

This household name is rich in fiber, protein, iron and potassium. When it comes to potassium, one avocado contains almost 1000 mg of potassium.

Now, eating one avocado per day might be too expensive, so you might want to cut it in half and divide into two meals.

The easiest way to add more avocado to your diet is via smoothie, where you can blend it with banana, low fat yogurt and some berries for great source of energy, minerals and vitamins to kick start your day.

Low-Fat Yogurt

The best option when it comes to yogurt is the plain nonfat yogurt as it contains 625mg of potassium in one glass.

That is 18% of the daily dose of potassium you need. If you prefer whole-fat yogurt, you get 11% of the daily dose of potassium, but with more fat.

And for those preferring some sugary alternative, chocolate yogurt contains high doses of potassium, 24% of the daily recommended dose, but comes packed with some sugars and sweeteners.


Salmon is another fish that is considered among as one of the healthiest food choices.

One filet of salmon delivers more than 500 mg of potassium, or more than 15% of the daily need.

Tuna, herring, halibut and other fishes are also good choices.

And truth be told, you can never go wrong with a fish, as almost every fish delivers at least 10% of the daily dose of potassium.


To surprise of many, white mushrooms are the best, even though they are one of the cheapest mushrooms.

One cup of mushrooms contains around 450 mg of potassium, or more than 12% of the daily recommended dose.

Shiitake, for example, contain just 5% of the daily dose of potassium in one cup.

Related Posts

In Category: Nutrition


Show 0 Comments
No comments yet. Be the first.

Leave a Comment