What foods are high in potassium?

Foods High in Potassium

The best sources of dietary potassium include fruits (especially bananas, oranges), vegetables (particularly potatoes, spinach, tomatoes), legumes, dairy products, fish, and meat, providing essential potassium for cardiovascular and overall health. 1

Top Potassium-Rich Foods

Fruits

• Bananas
• Oranges and orange juice
• Apricots
• Dates
• Grapes
• Mangoes
• Melons
• Peaches
• Pears
• Pineapples
• Raisins
• Strawberries
• Tangerines
• Grapefruit and grapefruit juice
• Papaya

Vegetables

• Potatoes (including sweet potatoes)
• Spinach
• Tomatoes and tomato products
• Broccoli
• Carrots
• Collard greens
• Green beans
• Green peas
• Kale
• Lima beans
• Lettuce
• Peppers

Other Sources

• Legumes and lentils
• Yogurt
• Fish
• Lean meats and poultry
• Nuts and seeds
• Avocados
• Brown rice
• Whole grains
• Chocolate

Potassium Content Guidelines

Foods can be categorized based on their potassium content:

• High potassium foods: Contain 200-250 mg or greater than 6% Daily Value 2
• Low potassium foods: Contain less than 100 mg or less than 3% Daily Value 2

Recommended Potassium Intake

The 2023 European Society of Hypertension guidelines recommend increased potassium consumption, preferably through dietary modification, for adults with elevated blood pressure, except for patients with advanced chronic kidney disease (CKD) 1.

The American College of Cardiology/American Heart Association recommends potassium supplementation, preferably through dietary modification, for adults with elevated blood pressure or hypertension, unless contraindicated by CKD or medications that reduce potassium excretion 1.

Benefits of Adequate Potassium Intake

A diet rich in potassium has been associated with:

• Reduced blood pressure
• Lower risk of cardiovascular disease mortality
• Prevention or slowing of renal disease progression
• Decreased urinary calcium excretion
• Reduced risk of kidney stones and osteoporosis
• Improved glucose tolerance
• Prevention of lethal ventricular arrhythmias in cardiac patients 3

Special Considerations for Certain Populations

For Patients with CKD

Patients with advanced CKD or those taking potassium-sparing medications should be cautious with high-potassium foods 1, 2. For these individuals:

• Dietary potassium may need to be limited to less than 2,000-3,000 mg (50-75 mmol) daily 1, 2
• For children with CKD, 40-120 mg (1-3 mmol/kg/d) of potassium may be a reasonable starting point 1
• Presoaking root vegetables, including potatoes, can effectively lower potassium content by 50-75% 1, 2
• Boiling vegetables in large amounts of water can reduce potassium levels significantly 2
• Avoid salt substitutes containing potassium chloride 1, 2

For Patients with Ileostomy

Patients with an ileostomy should increase potassium intake if serum potassium is low. Suitable foods include:

• Bananas
• Potatoes and potato crisps
• Spinach
• Fish
• Poultry
• Lean red meat
• Sweet potato
• Avocado 1

Dietary Patterns Promoting Adequate Potassium

The DASH (Dietary Approaches to Stop Hypertension) eating plan emphasizes foods rich in potassium:

• 4-5 servings of vegetables daily
• 4-5 servings of fruits daily
• 2-3 servings of low-fat dairy products daily
• Limited intake of sodium 1

Practical Tips for Increasing Potassium Intake

1. Aim for 4-5 servings of fruits and vegetables daily, which typically provides 1500->3000 mg of potassium 1
2. Include a variety of potassium-rich foods in your diet rather than relying on a single source
3. Choose whole, unprocessed foods over processed alternatives
4. Consider cooking methods that preserve potassium when appropriate (except for those needing to limit potassium)
5. Read food labels carefully, noting that potassium content may not always be listed 2

The best way to increase potassium intake for most people is to increase consumption of fruits and vegetables, which also provides other essential nutrients and health benefits 3.