Potassium 101
Eating foods that are high in potassium supports heart health, muscle function, and overall balance in the body. Potassium helps regulate fluid levels, nerve signals, and blood pressure by counteracting the effects of sodium. Diets rich in potassium are linked to a lower risk of hypertension, stroke, and kidney stones, while also reducing muscle cramps and promoting stronger bones. Because the body doesn’t store large amounts of potassium, it’s important to include fruits, vegetables, legumes, and dairy in your daily meals to maintain optimal levels and support long-term health.
Here’s a list of foods that are naturally high in potassium, by food groups for easy reference:
Vegetables
Spinach (especially cooked)
Swiss chard
Beet greens
Broccoli
Sweet potatoes
White potatoes (with skin)
Winter squash (acorn, butternut)
Tomatoes and tomato products (paste, sauce, juice)
Avocado
Fruits
Bananas
Oranges and orange juice
Cantaloupe
Honeydew melon
Kiwi
Mango
Apricots (fresh and dried)
Prunes and prune juice
Dates
Raisins
Legumes, Nuts, and Seeds
Lentils
Kidney beans
Black beans
Pinto beans
Edamame (soybeans)
Lima beans
Peanuts
Almonds
Sunflower seeds
Protein & Dairy Sources
Salmon
Tuna
Halibut
Cod
Yogurt
Milk
Low-fat cottage cheese
Whole Grains
Quinoa
Bran cereals
Whole wheat bread
Brown rice
Note that the message also follows MyPlate for making a healthy plate. So if you are already eating plenty of fruits, vegetables, legumes, and whole grains, you are already on track for one more great nutrient.
Most individuals need to eat more foods with potassium and fewer foods that are higher in sodium to keep their blood pressure in check so we hope this chart is helpful.
