Getting enough potassium doesn’t have to be hard, and as long as you’re in good health and eating a balanced and varied diet you are most likely at an acceptable level. Because of the healthy benefits it provides, it’s good to know which foods provide the most potassium so you can know without a doubt that your needs are met. You’ll get various amounts of potassium from fruits and vegetables, which is why it’s so important to make them a big part of your daily food intake. You’ll also find it in dairy products, as well as in fish and other meats. We’ve listed the top 15 foods highest in potassium so you can seek them out as a way to consciously improve your potassium level.
Top 15 Potassium Rich Foods
1. Lima Beans: 508mg Potassium (14% DV)
Cooked or uncooked, and no matter the type, beans are high in potassium. Some are more rich in potassium than others, and some potassium is lost during the cooking process, but overall this is your best bet if you’re looking to get more potassium into your diet.
Beans are also a good way to help balance your blood sugar levels, as they’re digested slowly by the body and help avoid spikes.
They help keep you feeling full for longer periods of time, and are high in fiber, and are often used in weight loss programs for these reasons. There are many extra benefits to eating beans, in addition to their high levels of potassium.
Tips for eating more: Beans are a versatile food that makes a great side dish to any meat-based entree. You can also add them to soups and chilis if they aren’t listed on the recipe, as they’ll often add more texture and flavor to the dish.
2. Kale: 491mg Potassium (14% DV)
Kale has been the trendiest health food in recent years, and part of the reason why it gets so much press is its level of minerals, including potassium. It even manages to outdo spinach, the leafy green that often gets brought up in a conversation about foods high in potassium.
In addition to being high in potassium, kale is also a good source of vitamins A and C, calcium and magnesium, and is even a source of protein.
There are many different types of kale, so be sure you try out several types so you know which ones you like best. Curly kale is the most common, with baby kale rising in popularity, and there’s even a type called dinosaur kale.
Tips for eating more: Kale can be swapped for spinach in most recipes in order to shake things up. You can also make kale chips as a healthier alternative to potato chips. Baby kale makes a great base for a salad.
3. Avocado: 485mg Potassium (13% DV)
Avocado has been surging in popularity lately, with fast food chains adding it to their menu and promoting its health benefits. One feature of avocado that often goes overlooked is just how much potassium it has.
Avocados are rather versatile, you can simply scoop them out of their shell and eat them whole, or blend them up in a smoothie. You can cut them in half and use them as a base for other foods.
Avocados have a lot more going for them than just potassium. They’re a great source of healthy polyunsaturated and monounsaturated fat, as well as fiber. It’s good to get these healthy fats daily, and keeping avocado around is an easy habit to get into.
Tips for eating more: It’s easy to eat more avocado because it lends itself to so many different meals. You can eat it as a side, or incorporate it into the meal itself. Guacamole makes a great anytime snack.
4. Spinach: 466mg Potassium (13% DV)
Spinach is the quintessential healthy food, and it’s no surprise that it’s also high in potassium. Bananas get a lot of attention for their potassium content, but ounce for ounce spinach bests them in the potassium department.
When eating spinach you’ll want to opt for organic, and go out of your way to seek it out. Spinach leaves are very absorbent, and when grown conventionally they’ll soak up herbicides and pesticides like a sponge, holding onto them until you eat it and break it down. If you choose one veggie to go organic with, make it spinach.
It’s a good idea to add spinach to your plate, as it’s not just high in potassium but also high in fiber, iron, as well as an assortment of other vitamins and minerals.
Tips for eating more: Spinach is the default ingredient in a green smoothie, and this is a great way to get more of it, especially if you’re not fond of the taste. With all of the fruit in the smoothie the taste of spinach is at its lowest, and all that remains is its green coloration.
5. Salmon: 460mg Potassium (13% DV)
Salmon and other fish are a great source of potassium, and also bring to the table protein, and omega-3s in many cases.
You’ll want to be picky about the quality of the salmon you are eating, as they’re not all created equally. Go with wild caught Alaskan salmon for the most benefit to your body. Avoid farm-raised salmon, as it contains enough chemicals to ruin any benefit you may have gotten from it.
Salmon is a great choice for your regular menu because it isn’t just rich in potassium, it contains plenty of protein and is often lauded for its omega-3 content.
Tips for eating more: Salmon is most often consumed as the main entree of a meal in fillet form. You can try making your own sushi using salmon, as this adds a bit of novelty and isn’t as hard as it seems. Try making a salmon avocado sushi roll for plenty of potassium and flavor.
You may also like: