Potassium-rich diet: Overview
Potassium is a mineral. It helps keep the right mix of fluids in your body. It also helps your nerves and muscles work as they should. You'll find it in milk and meats. It's also in all fresh foods, including fruits and vegetables. Most adults need about 5 grams of potassium a day. The foods you eat should supply all that you need.
Some health conditions can cause a loss of potassium. For example, kidney problems and stomach problems with vomiting and diarrhea can cause you to lose this mineral. Some medicines, such as water pills (diuretics), can cause low potassium.
If you can't get enough potassium from what you eat, your doctor may advise you to take supplements.
What foods are high in potassium?
You can control the amount of potassium in your diet by being aware of which foods are low or high in potassium. Foods are high in potassium if they have more than 200 milligrams (mg) per serving.
Examples of high-potassium foods
When you choose foods from lists like the ones below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.
Food (no table salt added) | Serving size | Potassium (in milligrams) |
|---|---|---|
| Potato, baked | 1 potato | 925 mg |
| Sweet potato, baked | 1 potato | 450 mg |
| Banana | 1 fruit | 425 mg |
| Spinach | ½ cup | 420 mg |
| Artichoke | 1 medium | 345 mg |
| Prunes | 5 | 305 mg |
| Tomato, fresh | 1 fruit | 290 mg |
| Nectarine | 1 fruit | 280 mg |
| Parsnip | ½ cup | 280 mg |
| Vegetable juice | ½ cup | 275 mg |
| Raisins, seedless | ¼ cup | 270 mg |
| Dates | 5 | 270 mg |
| Beets, raw or cooked | ½ cup | 260 mg |
| Brussels sprouts | ½ cup | 250 mg |
| Winter squash | ½ cup | 250 mg |
| Pumpkin, canned | ½ cup | 250 mg |
| Orange | 1 fruit | 240 mg |
| Orange juice | ½ cup | 235 mg |
| Broccoli | ½ cup | 230 mg |
| Zucchini | ½ cup | 220 mg |
| Cantaloupe | ½ cup | 215 mg |
| Apricots | 2 raw or 5 dry | 200 mg |
| Tomatoes, canned | ½ cup | 200–300 mg |
| | Serving size | Potassium (in milligrams) |
|---|---|---|
| Clams, canned | 3 oz | 535 mg |
| French fries | 3 oz | 470 mg |
| Potato chips, plain, salted | 1 oz | 465 mg |
| Milk (fat-free, low-fat, whole, buttermilk) | 1 cup | 350–380 mg |
| Lentils | ½ cup | 365 mg |
| Dried beans and peas | ½ cup | 300–475 mg |
| Fish (haddock, perch, salmon) | 3 oz | 300 mg |
| Beans (lima, baked navy) | ½ cup | 280 mg |
| Beef, ground | 3 oz | 270 mg |
| Yogurt, plain | 6 oz | 260 mg |
| Turkey | 3 oz | 250 mg |
| Seeds (sunflower, pumpkin) | 1 oz | 240 mg |
| Nuts (almonds, cashew, hazelnuts, peanuts) | 1 oz | 200 mg |
How can you care for yourself with a potassium-rich diet?
- Plan your diet around foods that are rich in potassium. Fresh, unprocessed whole foods have the most. These foods include:
- Milk and other dairy products.
- Vegetables, especially broccoli, cooked dry beans, tomatoes, potatoes, artichokes, winter squash, and spinach.
- Fruits, especially citrus fruits, bananas, and apricots. Dried apricots contain more potassium than fresh apricots.
- Meat, poultry, and fish.
- Ask your doctor about using a salt substitute or "light" salt. These often contain potassium.
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