Top 15 Foods Rich in Potassium for Optimal Health
Discover the top 15 foods high in potassium to enhance your health. From vegetables like spinach and kale to fruits such as bananas and avocados, these nutrient-dense options support heart, muscle, and overall vitality. Incorporate these into your diet for optimal well-being and nutritional balance.
Potassium is a vital mineral that ranks as the third most abundant in the human body. As an essential electrolyte, it supports vital functions of the heart, brain, kidneys, and muscles. Incorporating potassium-rich foods into your diet can promote overall health and wellness. Here are 15 excellent sources of potassium you should consider adding to your daily meals.
Beet greens
Just half a cup of beet greens provides 664 mg of potassium. Whether raw or cooked, it's packed with folate and antioxidants.
Tomato products
Tomato-based foods like sauces and purees are high in potassium; a quarter cup of tomato puree offers 664 mg.
Tomato juice contains over 400 mg of potassium.
Legumes
Kidney beans, lima beans, lentils, and split peas are high in potassium, with half a cup providing nearly 600 mg. They support heart health and are rich in fiber.
Sweet potatoes
A medium-sized sweet potato delivers about 694 mg of potassium and 131 calories. Versatile in cooking, they are among the top potassium sources.
Clams
A 3-ounce can of clams offers 534 mg of potassium and is rich in vitamin B12. Perfect for pastas or chowders.
Carrots
Besides their benefits for vision, a single serving contains over 500 mg of potassium.
Prunes
3/4 cup of prunes provides 530 mg of potassium, aiding bone density and digestion.
Yogurt
An 8-ounce serving supplies approximately 550 mg of potassium. Use it as a healthy alternative for mayonnaise in sandwiches or salads.
Kale
Known as a superfood, kale offers high levels of potassium, vitamin A, C, calcium, and magnesium.
Avocados
One serving contains about 485 mg of potassium, along with beneficial healthy fats.
Salmon
Especially Alaskan salmon, provides around 460 mg of potassium, supporting heart health.
Spinach
A serving offers 466 mg of potassium and is rich in fiber, vitamins, and minerals.
Molasses
One tablespoon of blackstrap molasses supplies roughly 500 mg of potassium, plus iron and calcium.
Soybeans
Unprocessed soybeans contain about 500 mg of potassium per half-cup, packed with protein.
Bananas
A well-known source, a banana offers around 400 mg, making it a nutritious choice.
