Potassium is an essential mineral that the body requires for a variety of processes. Since the body can’t produce potassium, it has to come from food.

However, the majority of Americans don’t get enough potassium from their diets.

This is mainly due to a lack of fruits and vegetables in the typical Western diet (1).

In the United States, it’s recommended that healthy adults consume 4,700 mg daily (2).

Getting enough dietary potassium is essential for bone and heart health. It’s vital for people with high blood pressure, and it may decrease heart disease and stroke risk (1).

This article lists 14 of the foods highest in potassium.

1. White beans

Beans and lentils are both good sources of potassium.

White beans are one of the best, containing 421 mg of potassium in 1/2 cup (130 grams) (3).

White beans contain good amounts of calcium and iron.

Additionally, 1/2 cup of white beans provides 4.9 grams of fiber, which is 18% of your daily requirement. They’re also an excellent source of plant-based protein (3).

The high fiber and antioxidant content of beans can help decrease inflammation, improve colon health, and reduce the risk of heart disease and diabetes (4, 5).

What’s more, an extensive review including nearly 250,000 people found that a daily intake of 1,640 mg of potassium was linked to a 21% lower risk of stroke (6).

Summary

Beans and lentils are good sources of potassium that are packed with fiber, protein, and other vitamins and minerals.

2. Potatoes and sweet potatoes

White potatoes are one of the best food sources of potassium available.

A large baked potato ( 299 grams) provides 1,600 mg (7).

Since potassium is found in both the flesh and skin of a potato, it’s most beneficial to consume them washed and unpeeled (7).

Another starchy tuber rich in potassium are baked sweet potatoes. One of these large vegetables (235 grams) contains 1,110 mg (8).

But potatoes aren’t just good sources of potassium. They also contain vitamins A, C, B6, and manganese.

Summary

Potatoes and sweet potatoes are excellent sources of potassium. A large baked potato provides 1,600 mg, while a large sweet potato provides 1,110 mg.

3. Beets

Beets are available in various colors, such as deep red, purple and white. This root vegetable has a naturally sweet flavor.

A 1/2 cup (85 grams) of sliced and boiled beets contains 259 mg of potassium (9).

Beets are also rich in folate and manganese. Plus, the pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation (10, 11).

Beets are also high in nitrates, which may benefit blood vessel function, high blood pressure, and exercise performance (12, 13, 14).

The potassium content of beets may also help improve blood vessel function as well as decrease the risk of heart disease (15, 16).

Summary

Beets are a good potassium source, containing 259 mg per 1/2 cup (85 grams). They also contain antioxidants and nitrate, which may provide further health benefits.

4. Parsnips

Parsnips are a white root vegetable similar to carrots.

One cup (160 grams) of parsnips provides 570 mg of potassium (17).

Parsnips are also a good source of vitamin C and folate, essential for skin and tissue health, cell division, and supporting fetal growth and development (17, 18).

Moreover, the soluble fiber found in parsnips may aid in reducing cholesterol levels (19).

Summary

Parsnips are a good potassium source, providing 570 mg per cup (85 grams). They also contain vitamin C, folate, and soluble fiber.

5. Spinach

Spinach is a highly nutritious vegetable.

And for those wanting to increase their intake, cooked spinach is a great option, containing 839 mg of potassium per cup (20).

It also provides nearly 4 times the RDI for vitamin A, 10 times the RDI for vitamin K, around 25% of the RDI for calcium, and almost 85% of the RDI for manganese.

These nutrients are important for metabolism, vision health, bone health, and the immune system (21, 22, 23).

Dark leafy green vegetables like spinach are also full of antioxidants (24).

For example, spinach contains antioxidants, including flavonoids, which help protect against cellular damage (25).

Summary

Spinach is nutritious and a great source of potassium. One cup (180 grams) contains 839 mg. It also provides other essential vitamins, minerals, and healthy plant compounds.

6. Swiss chard

Swiss chard is a leafy green vegetable that’s highly nutritious.

It’s packed with nutrients. One cup (175 grams) of cooked Swiss chard contains 961 mg of potassium (26).

It also contains vitamin A, K, and C, iron, plus magnesium, manganese, and fiber.

Like spinach, kale, and other leafy green vegetables, Swiss chard also contains healthy plant compounds that act as antioxidants to help protect your cells (27, 28).

Summary

Swiss chard is a leafy green vegetable packed with nutrients. It has 961 mg of potassium in 1 cup (175 grams).

7. Tomato sauce

Tomatoes and tomato products, such as tomato sauce, are full of potassium. One cup (245 grams) of tomato sauce contains 728 mg of potassium (29).

Tomatoes are rich in other minerals like manganese and vitamins, including vitamins A, C, E, and B6 (30).

What’s more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce prostate cancer risk (31, 32).

A small study of people with metabolic syndrome who received tomato juice four times a week for 2 months saw significant improvement in inflammation, blood vessel dysfunction, and insulin resistance (33).

The participants also experienced a decrease in LDL (bad) cholesterol and a small increase in HDL (good) cholesterol.

The beneficial effects of potassium and lycopene on heart disease risk factors make tomatoes an excellent choice for heart health (1).

Summary

Tomatoes and tomato products are rich in vitamins and minerals, including potassium. One cup (245 grams) of tomato sauce provides 728 mg of potassium.

8. Oranges and orange juice

Citrus fruits like oranges are well known for being high in vitamin C, but they’re also a good source of potassium.

One cup (248 grams) of orange juice provides 496 mg of potassium. It’s also rich in folate, vitamin A, thiamine, and antioxidants (34, 35, 36).

Observational studies have found that people who regularly consume orange juice may be more likely to meet vitamin and mineral needs and follow a healthier diet. They’re also less likely to be obese or have metabolic syndrome (37).

Additionally, the high level of antioxidants found in oranges and their juice may help improve the body’s ability to fight free radicals, inflammation, and heart disease (38, 39, 40, 41).

Furthermore, consuming orange juice fortified with calcium and vitamin D may help improve bone health — especially since a high intake of potassium may benefit bone health (1, 42).

But keep in mind, orange juice is higher in sugar and provides less fiber than the whole fruit (34, 35).

Thus, it’s best to focus on eating the fruit rather than drinking juice as a source of vitamins and minerals. If you do choose to drink orange juice, be sure that it’s 100% juice without added sugars.

Summary

Oranges are rich in potassium; 1 cup (248 grams) of juice provides 496 mg. Oranges and orange juice are rich in other vitamins, minerals, and antioxidants, as well.

9. Bananas

Bananas are known to be a good source of potassium. In fact, one banana has 451 mg of potassium (43).

This tasty fruit is also rich in vitamin C, vitamin B6, magnesium, fiber, and antioxidants (44).

While ripe bananas tend to be high in sugar, green bananas are lower and high in resistant starch, which may help manage blood sugar and improve gut health (45, 46).

Green bananas and green banana powder may help enhance fullness, improve constipation and diarrhea, and improve weight loss in some people (47).

The banana’s convenient, natural packaging makes it an easy and nutritious way to increase your potassium intake on the go.

Summary

Bananas are known for being a good source of potassium. One medium banana provides 451 mg.

10. Avocados

Avocados are incredibly nutritious, tasty, and unique.

They’re high in heart-healthy monounsaturated fats and very rich in fiber, antioxidants, vitamins C, K, and B6, folate, and pantothenic acid (48, 49, 50).

Avocados are also a good source of potassium. One cup (150 grams) of mashed avocado provides 1,120 mg of potassium (48).

The high content of antioxidants, healthy fats, and fiber in avocados is most likely responsible for their positive health effects. Studies have shown that avocados may be beneficial for heart health, weight management, and metabolic syndrome (50, (51).

Eating avocados is associated with better diet quality, lower BMI, body weight, waist circumference, and a significantly lower risk of metabolic syndrome (51).

The rich potassium content of avocados, in addition to their other healthy properties, makes them an easy choice for helping meet your nutrient needs.

Summary

One cup (150 grams) of mashed avocado provides 1,120 mg of potassium and plenty of heart-healthy fats, fiber, and antioxidants.

11. Yogurt

Yogurt is a great source of calcium, riboflavin and potassium. One cup (245 grams) of this creamy treat provides you with 380 mg of potassium (52).

Because yogurt is a fermented food, it also contains bacteria that may benefit gut health. Some evidence also suggests yogurt may be beneficial for managing your appetite or weight maintenance, too (53).

When buying yogurt, aim for a plain variety, as fruit-flavored yogurts tend to have lots of added sugar. If you find plain yogurt is too tart, sweeten it with fresh fruit, nuts, a little honey, or maple syrup.

Summary

One cup (245 grams) of yogurt provides 380 mg of potassium. Yogurt also contains beneficial bacteria, though you should avoid varieties with added sugar.

12. Clams

Clams are an excellent source of potassium. A 3-ounce serving (85 grams) of clams will provide you with 534 mg (54).

Clams are also extremely rich in other nutrients. One serving offers 78% of the RDI for selenium and surpasses your daily RDI for iron and vitamin B12.

They’re also a great source of protein and are high in healthy omega-3 fats, which are associated with various health benefits, including reducing inflammation as well as other risk factors associated with related diseases (55, 56).

Summary

A 3-ounce serving (85 grams) of clams provides 534 mg of potassium and is packed with selenium, iron, and B12.

13. Salmon

Salmon is an extremely nutritious food. It’s packed with high quality protein, healthy omega-3 fats, and many vitamins and minerals, including potassium.

Half of a filet of salmon (178 grams) provides 684 mg of potassium (57).

A diet rich in fatty fish has also been linked with various health benefits, most notably a decreased risk of heart disease (58, 59, 60).

In fact, a review of 17 studies found that consuming up to four servings of fish weekly corresponded with a decrease in the risk of death from heart disease (58).

The rich potassium content of salmon may make it beneficial for heart disease, as well.

Summary

A half of a filet of salmon (178 grams) contains 684 mg of potassium as well as plenty of high quality protein, vitamins, and omega-3 fats.

14. Coconut water

Coconut water has become a popular health drink. It’s sweet and nutty, low in sugar, and high in electrolytes.

The body needs electrolytes to help balance its pH and help maintain proper nerve, heart and muscle function, and hydration.

One of these electrolytes is potassium. Drinking 1 cup (240 grams) of coconut water will provide 600 mg of potassium (61).

Coconut water’s high content of electrolytes makes it an excellent drink for rehydrating after challenging physical activities.

Two studies have found that coconut water was more effective than water and as effective as electrolyte-containing sports drinks at rehydrating participants after exercise (62, 63).

However, coconut water was associated with more bloating and stomach upset in a third study (64).

Summary

One cup (240 grams) of coconut water contains 600 mg of potassium. It’s full of electrolytes, which are essential for hydration and maintaining the body’s pH balance.

Most Americans don’t consume enough potassium, which may be associated with negative health outcomes (65).

The 14 foods included in this list are some of the best sources of potassium.

Focusing on whole foods, such as fruits, vegetables, dairy, and legumes, is a healthy and delicious way to help increase the amount potassium in your diet.