Foods High in Potassium That Nobody Told You About
One medium sweet potato can give you a significant boost of potassium, helping to maintain healthy levels. 800 to 900 milligrams of potassium (1).
That’s more than double what a banana offers in terms of potassium content.
And they’re as versatile as they are nutritious: bake them, mash them, roast them—whatever your style, they’re an easy upgrade to your plate with healthy foods.
Plus, they’re loaded with fiber, beta-carotene, and complex carbs, making them a smart swap for white potatoes.
Wild-Caught Salmon
A full salmon fillet can pack it. It's recommended to consume up to 1,500 milligrams of potassium from various food sources daily. of potassium.
That’s a powerhouse portion of high-potassium foods that are rich in potassium, which can help lower high blood pressure.
On top of the potassium, salmon is rich in omega-3 fatty acids—great for your heart, brain, and joints—and also high in protein (2).
Grill it, roast it, or pan-sear it with herbs and lemon—it’s hard to go wrong.
Coconut Water
Craving something refreshing after a workout?
Coconut water is a natural sports beverage, containing roughly 600 mg of potassium per cup, making it an excellent choice for replenishing dietary potassium.
Simply pay attention to the amount of sugar, particularly in canned or boxed varieties, while also considering the potassium content.
For the purest source, try to crack open a fresh coconut (3).
Spinach
Cooked spinach brings in about 900 milligrams of potassium per cup. It's a leafy green with major benefits.
Add it to soups, pasta, or smoothies, or sauté it with garlic to increase your daily intake of potassium without much effort or taste impact.
Swiss Chard
Swiss chard offers a similar punch to spinach with roughly 900 milligrams of potassium, which helps to support bodily functions. of potassium per cooked cup.
Colorful, hearty, and easy to cook, chard works beautifully in stir-fries, omelets, or even as a salad base if you massage the leaves with lemon and oil.
Sardines
Don’t sleep on sardines! A can of these little fish delivers around 400 milligrams.
One cup of peas provides a good amount of potassium, plus a ton of other nutrients that contribute to maintaining healthy levels of potassium in your diet.
They're rich in omega-3s, vitamin D, calcium, and B vitamins, and also high in nutrients that support overall health.
Enjoy them straight from the can, mash them with mustard and herbs for a spread, or mix them into rice bowls or pasta dishes that are low in sodium.
Beetroot
Half a cup of beets contains high levels of potassium, making them a great addition to your meals.
About 250 milligrams of potassium is found in a serving of this nutritious vegetable, which is not the highest on the list but still a meaningful contribution (4).
Beets are known for supporting healthy blood flow, thanks to their natural nitrates.
Eat them raw in salads, roast them with olive oil, or blend them into soups like borscht, which can also be rich in potassium.
Peas
One cup of peas gives you a significant amount of potassium, making them a great addition to your meals. about 350 milligrams of potassium. Plus, they're easy to love.
Add them to pasta, mix them into grain bowls, or enjoy them as a classic side dish that contains potassium.
Bonus: Peas also contain polyphenols, which may help protect against certain chronic diseases, and they are a great addition to a high-potassium diet.
Final Thoughts
Here’s the bottom line: Potassium is an essential mineral that supports everything from muscle contractions to hydration, helping to maintain optimal levels of potassium in the body. While bananas have built a reputation as the go-to source, they’re far from the only or best option
There are plenty of foods that deliver just as much, if not more, potassium than a banana. There are tasty and inventive ways to meet your daily needs with salmon, sweet potatoes, spinach, and even coconut water, all of which are healthy foods rich in potassium.
So the next time someone says you need a banana for potassium, feel free to flex your food knowledge—you’ve got options.
💪Want to feel stronger, more energized, and stay hydrated? Start adding these potassium-rich foods to your meals today. 🥦
FAQs on Foods High in Potassium That Nobody Told You About
How much potassium do I need per day?
Most adults need around 2,500 to 3,400 milligrams of potassium daily, depending on age, sex, and activity level. Your needs for potassium may be higher if you're very active or sweating a lot, so consider potassium supplements if necessary.
Is it possible to get too much potassium from food?
If your kidneys are functioning normally, it’s very unlikely that you will consume too much potassium from food. Your body naturally filters out the excess potassium, but it's important to not exceed the recommended amount of potassium. However, people with kidney issues should monitor their potassium intake carefully to ensure they are getting enough potassium.
Are bananas still a good source of potassium, especially for those managing high blood pressure?
Yes, bananas are still a good and convenient source of potassium—but they’re not the richest option out there compared to other high-potassium fruits and vegetables. One medium banana provides about 420 milligrams of potassium.
What are the symptoms of low potassium?
Fatigue, muscle cramps, weakness, irregular heartbeat, and constipation can all be signs of potassium deficiency, emphasizing the importance of dietary potassium. If you’re concerned, speak with a healthcare professional.
Can cooking affect potassium levels in high-potassium foods?
Yes, boiling vegetables can cause some potassium to leach into the water, reducing their potassium content. To retain more potassium in your diet, consider steaming, roasting, or sautéing your vegetables instead.
Related Studies
1. Title: Vitamins and Minerals: Comparing the Nutrient Density of Common Foods
This study highlights that sweet potatoes provide more potassium per serving than bananas, making them a richer source of the mineral.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/
2. Title: Dietary Potassium Intake and the Risk of Stroke in US Adults
This large-scale study found that higher dietary potassium intake is linked to lower blood pressure and reduced risk of stroke.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103735/
3. Title: Coconut Water as a Rehydration Beverage
Research shows that coconut water is as effective as sports drinks for post-exercise hydration and replenishing electrolytes like potassium.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986486/
4. Title: Beetroot Juice Supplementation Improves Exercise Tolerance in Adults With Peripheral Artery Disease
Beetroot juice, rich in dietary nitrates, was shown to enhance blood flow and exercise capacity in patients with compromised circulation.
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/
