What foods are high in potassium?

Foods High in Potassium

The best sources of dietary potassium include fruits, vegetables, low-fat dairy products, selected fish and meats, nuts, and soy products, with 4-5 servings of fruits and vegetables typically providing 1500-3000 mg of potassium daily. 1, 2

Top Potassium-Rich Foods

Fruits

• Bananas
• Oranges
• Avocados

Vegetables

• Potatoes
• Sweet potatoes
• Spinach
• Tomatoes

Proteins

• Fish
• Poultry
• Lean red meat
• Legumes (beans, lentils)
• Tofu and soy products

Other Sources

• Low-fat dairy products
• Nuts and seeds

Potassium Content in Common Foods

The International Society of Hypertension and American College of Cardiology/American Heart Association guidelines recommend increasing consumption of potassium-rich foods, particularly through dietary modification rather than supplements 1. The DASH (Dietary Approaches to Stop Hypertension) eating plan emphasizes foods rich in potassium and recommends:

• 4-5 servings of vegetables daily
• 4-5 servings of fruits daily
• 2-3 servings of low-fat dairy products daily 2

Special Considerations

For Patients with Kidney Disease

• Individuals with advanced chronic kidney disease (CKD) should limit dietary potassium to less than 2,000-3,000 mg (50-75 mmol) daily 2
• Foods considered high in potassium (more than 200-250 mg or greater than 6% Daily Value) that should be limited include:
  • Bananas
  • Oranges
  • Potatoes
  • Tomato products
  • Legumes and lentils
  • Yogurt
  • Chocolate
  • Salt substitutes containing potassium chloride 2

Medication Interactions

• Caution is advised with high-potassium foods for patients taking:
  • ACE inhibitors
  • Angiotensin receptor blockers
  • Potassium-sparing diuretics
  • NSAIDs 2

Benefits of Adequate Potassium Intake

Research shows that adequate potassium intake has numerous health benefits:

• Lowers blood pressure 3, 4
• Reduces risk of cardiovascular disease, particularly stroke 3, 4, 5
• May prevent or slow progression of renal disease 3
• Decreases urinary calcium excretion, potentially reducing risk of kidney stones and osteoporosis 3, 5
• May help prevent glucose intolerance 3

Practical Tips

• Aim for 4-5 servings of fruits and vegetables daily to achieve 1500-3000 mg of potassium 1, 2
• For those needing to reduce potassium intake (e.g., advanced CKD patients), boiling vegetables in large amounts of water can lower potassium levels by 50-75% 2
• White vegetables (like potatoes) are associated with decreased risk of stroke, likely due to their high potassium content, but added salt should be limited 5
• The ratio of potassium-to-sodium intake is more strongly related to cardiovascular disease risk than either nutrient alone 5

Modern Western diets tend to be high in processed foods (high sodium) and low in potassium-rich fruits and vegetables, creating an imbalance that contributes to various health problems 4, 5. Increasing consumption of potassium-rich whole foods is a simple dietary modification that can significantly improve health outcomes.