What Foods Are High in Potassium?


Quick Answer

Foods high in potassium include beans, dark leafy greens, potatoes, dried fruits and yogurt. Despite traditional wisdom, bananas are not the most potassium-rich food, though they are a decent source of this vital nutrient. Many types of fish, such as salmon, halibut, tuna and mackerel, are also rich sources of potassium.

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Full Answer

Beans are some of the most potassium-rich foods available. Most types of beans supply between 15 and 20 percent of the recommended daily potassium intake. Some beans supply less potassium than others. A cup of cooked pinto beans, for example, only provides about 18 percent of the recommended daily intake of potassium. A similar serving of adzuki beans, on the other hand, provides as much as 35 percent of the nutrient.

Spinach and Swiss chard are the most potassium-rich leafy greens, with both providing more than 20 percent of a day's requirement. Kale and collard greens also provide potassium, but both in lower amounts than spinach or chard. Light green vegetables, such as lettuce or endive, do not provide significant amounts of potassium.

Potatoes concentrate many of their mineral nutrients in their skins, so getting the full amount of potassium from these tubers requires eating the entire vegetable. Sweet potatoes, while not as potassium rich as regular potatoes, are also a fair source of potassium, and these vegetables may be more appropriate for diabetics.

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