High Potassium Foods
The best sources of dietary potassium include fruits (especially bananas, oranges, and avocados), vegetables (particularly spinach, potatoes, and tomatoes), legumes, nuts, dairy products, and lean meats. 1
Potassium-Rich Foods by Category
Fruits
- Bananas (450 mg per medium banana) 1
- Oranges and orange juice 1
- Avocados (710 mg per cup mashed) 1
- Mangoes 1
- Melons 1
- Papayas 1
- Peaches 1
- Pears 1
- Pineapples 1
- Raisins 1
- Raspberries 1
- Strawberries 1
- Tangerines 1
- Apricots 1
- Dates 1
- Grapes 1
Vegetables
- Spinach (840 mg per cup unsalted boiled) 1
- Potatoes 1
- Sweet potatoes 1
- Tomatoes 1
- Broccoli 1
- Carrots 1
- Collards 1
- Green beans 1
- Green peas 1
- Kale 1
- Lima beans 1
- Peppers 1
- Squash 1
Protein Sources
Other Sources
Clinical Considerations
Benefits of Potassium-Rich Foods
- Blood pressure reduction: Potassium intake has been shown to lower blood pressure, with a greater effect in hypertensive individuals (4.4 mm Hg systolic reduction) than in normotensive individuals (1.8 mm Hg systolic reduction) 1
- Cardiovascular risk reduction: A lower sodium-to-potassium ratio is associated with reduced cardiovascular disease risk 1
- Stroke prevention: High potassium intake is associated with lower risk of stroke 2
Recommended Intake
- The World Health Organization recommends a potassium intake of at least 3,510 mg (90 mmol) per day for adults 1
- The American Heart Association identifies 4,700 mg/day as the adequate intake level for adults 1
- For individuals with hypertension and high sodium intake, increasing potassium intake by 0.5-1.0 g/day may be beneficial 1
Cautions and Contraindications
- Patients with advanced chronic kidney disease (CKD) should restrict potassium intake to <2.4 g/day 1, 3
- Patients taking potassium-sparing medications (ACE inhibitors, ARBs, spironolactone) should have their serum potassium monitored when increasing potassium intake 1
- Potassium-containing salt substitutes should be avoided in individuals with hyperkalemia or a tendency toward it 1
- Patients with an ileostomy who have low serum potassium may need to increase intake of potassium-rich foods 1
Practical Tips for Increasing Potassium Intake
- Aim for 4-5 servings of fruits and vegetables daily, which can provide 1,500-3,000+ mg of potassium 1
- Follow the DASH (Dietary Approaches to Stop Hypertension) diet pattern, which provides approximately 4,700 mg of potassium per day at the 2,100-calorie level 1
- Consider the potassium-to-fiber ratio when selecting foods, as foods high in both nutrients offer additional health benefits 3
- For those concerned about sodium intake, consider using potassium-enriched salt substitutes (containing 75% sodium chloride and 25% potassium chloride) under medical supervision 1
By incorporating a variety of these potassium-rich foods into your diet, you can help maintain optimal potassium levels, which is particularly important for blood pressure control and cardiovascular health.