What foods are rich in potassium?

Potassium-Rich Foods

The highest dietary sources of potassium include fruits (bananas, oranges, avocados, melons), vegetables (potatoes, sweet potatoes, spinach, tomatoes), dairy products (yogurt, low-fat milk), fish, and legumes. 1, 2

Primary High-Potassium Food Categories

Fruits

• Bananas contain approximately 450 mg per medium fruit and are among the most concentrated dietary sources 2, 3
• Avocados provide approximately 710 mg per cup 2, 3
• Oranges and orange juice deliver substantial potassium amounts 1, 2
• Other excellent choices include apricots, dates, grapes, grapefruit, mangoes, melons, papaya, peaches, pears, pineapples, raisins, raspberries, strawberries, and tangerines 1

Vegetables

• Potatoes are the single highest source in the Western diet 2
• Sweet potatoes provide high potassium content suitable for various dietary needs 1, 2
• Spinach contains approximately 840 mg per cup 2, 3
• Additional beneficial sources include broccoli, carrots, collards, green beans, green peas, kale, lima beans, squash, tomatoes, and peppers 1

Dairy Products

• Yogurt is recognized as a high-potassium food 2
• Low-fat or fat-free milk and dairy products serve as major sources of potassium along with calcium and protein 1, 2

Proteins and Other Sources

• Fish provides beneficial potassium and protein 1, 2
• Legumes and lentils have high potassium content 2
• Lean and extra-lean meats and poultry offer potassium along with protein and magnesium 1

Practical Intake Recommendations

Target Amounts

• The adequate intake for adults is 4,700 mg/day (approximately 120 mmol/day) 2, 4
• 4-5 servings of fruits and vegetables daily provide 1,500 to >3,000 mg of potassium for blood pressure control 2, 4
• Foods containing 200-250 mg or greater than 6% Daily Value are considered high in potassium 2

Dietary Pattern Approach

• The DASH diet pattern successfully achieves the optimal target of 4.7 g/day through increased fruit and vegetable consumption 4
• Potassium should be obtained through food sources rather than supplements, as dietary potassium provides additional beneficial nutrients 4

Critical Contraindications and Warnings

High-Risk Populations Who Must Restrict Potassium

• Patients with chronic kidney disease stages 2-5 should avoid or strictly limit high-potassium foods including bananas, oranges, potatoes, tomato products, legumes, lentils, yogurt, and chocolate 2, 3
• Patients on potassium-sparing diuretics (spironolactone, amiloride, triamterene), ACE inhibitors, or angiotensin receptor blockers are at increased risk for hyperkalemia and require careful monitoring 2, 3
• Severe hyperkalemia can cause life-threatening cardiac arrhythmias, cardiac arrest, or paralysis of respiratory muscles 2

Common Pitfalls to Avoid

• Do not assume all "healthy" foods are appropriate for everyone—screen for renal function and medication interactions before recommending increased potassium intake 4
• Avoid potassium-based salt substitutes in patients with renal impairment or those on potassium-sparing medications 3
• Be aware that processed foods may contain hidden potassium additives 5

Special Considerations

Blood Pressure Benefits

• High potassium intake is particularly effective for blood pressure reduction in the context of higher sodium intake 4
• Black individuals experience greater blood pressure reductions from increased potassium intake compared to white individuals 4
• In hypertensive individuals, a net increase of 2 g/day (50 mmol/day) reduces systolic blood pressure by 4.4 mm Hg and diastolic by 2.5 mm Hg 4

Nutrient Density Advantage

• Potassium-rich fruits and vegetables provide additional benefits including fiber, magnesium, and antioxidants 1, 6
• These foods help address nutrient deficiencies common in Western diets, which often fall short of essential micronutrients 1