Top 7 Foods Highest in Potassium

Potassium is an essential nutrient are used to maintain fluid balance in the body. Potassium deficiency leads to fatigue, irritability and hypertension (high blood pressure). Unless you are on dialysis or a particular state, are potassium dose from natural sources is almost impossible; However, it is possible to consume too much potassium from potassium salts, which can cause nausea, vomiting and even cardiac arrest. Foods rich in potassium from natural food sources such as beans, dark green leafy vegetables, potatoes, squash, yogurt, fish, avocados, mushrooms and bananas, are considered safe and healthy. The current daily value for potassium is 3.5 grams. Here is a list of foods high in potassium place connecting portions, for more see the list of foods high in potassium in nutrient density foods rich in potassium, potassium-rich fruits and vegetables rich in potassium.

1: White Beans

Potassium in 100g	1 cup cooked (179g)
561mg (16% DV)	1004mg (29% DV)

Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked

2: Dark Leafy Greens (Spinach)

Potassium in 100g	1 Cup (30g)	1 Cup Cooked (180g)
558mg (16% DV)	167mg (5% DV)	839mg (24% DV)

Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).

3. Baked Potatoes (With Skin)

Potassium in 100g	Average Potato (173g)
535mg (15% DV)	926mg (26% DV)

Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. 

4: Dried Apricots

Potassium in 100g	1/2 cup (65g)
1162mg (33% DV)	755mg (22% DV)

Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar

 

5: Baked Acorn Squash

Potassium in 100g	1 cup cubed (205g)
437mg (12% DV)	899mg (26% DV)

Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV).

6: Yogurt (Plain, Skim/Non-Fat)

Potassium in 100g	1 cup (245g)
255mg (7% DV)	625mg (18% DV)

Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV).

7: Fish (Salmon)

Potassium in 100g	1 3oz fillet (85g)
628mg (18% DV)	534mg (15% DV)

Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV

8: Avocados

Potassium in 100g	Average Avocado (201g)	1/2 Cup Pureed (115g)
485mg (14% DV)	975mg (28% DV)	558mg (16% DV)

An average avocado provides 322 calories, half a cup purred contains 184 calories