Potassium is an essential mineral that plays a key role in maintaining heart health, muscle function, and overall cellular processes. Here is a comprehensive list of foods rich in potassium.
Fruits
Bananas
One of the most well-known sources of potassium, a medium banana contains about 422 mg of potassium.
Oranges
Oranges and orange juice are excellent sources of potassium, with one medium orange providing around 237 mg.
Avocados
Avocados are very high in potassium, with one medium avocado offering approximately 975 mg.
Kiwi
A single medium kiwi has about 215 mg of potassium.
Cantaloupe
One cup of cantaloupe contains around 427 mg of potassium.
Vegetables
Spinach
One cup of cooked spinach packs about 839 mg of potassium.
Sweet Potatoes
A medium baked sweet potato provides around 542 mg of potassium.
Tomatoes
Tomato products, like sauce, are also rich in potassium. One cup of tomato sauce contains about 728 mg.
Swiss Chard
One cup of cooked Swiss chard offers approximately 961 mg of potassium.
Beets
One cup of cooked beets provides about 518 mg of potassium.
Legumes
Lentils
One cup of cooked lentils has around 731 mg of potassium.
Kidney Beans
One cup of cooked kidney beans contains about 713 mg of potassium.
Chickpeas
Also known as garbanzo beans, one cup of cooked chickpeas offers approximately 477 mg of potassium.
Nuts and Seeds
Almonds
One ounce of almonds provides about 208 mg of potassium.
Pumpkin Seeds
A quarter cup of pumpkin seeds contains around 285 mg of potassium.
Sunflower Seeds
One ounce of sunflower seeds offers approximately 228 mg of potassium.
Dairy Products
Yogurt
One cup of plain yogurt contains around 579 mg of potassium.
Milk
One cup of milk provides approximately 366 mg of potassium.
Cheese
Potassium content in cheese varies, but a one-ounce serving of cheddar cheese contains around 174 mg.
Fish and Meat
Salmon
A 3.5-ounce serving of cooked salmon offers about 628 mg of potassium.
Tuna
One can of tuna in water provides around 484 mg of potassium.
Chicken Breast
A 3.5-ounce serving of cooked chicken breast contains approximately 256 mg of potassium.
Whole Grains
Quinoa
One cup of cooked quinoa provides about 318 mg of potassium.
Oats
One cup of cooked oatmeal contains around 164 mg of potassium.
Brown Rice
One cup of cooked brown rice offers approximately 154 mg of potassium.
Tubers
Potatoes
One medium baked potato with skin contains about 926 mg of potassium.
Yams
One cup of cooked yams provides around 582 mg of potassium.