What foods are rich in potassium?

High-Potassium Foods for General Health

For individuals with normal kidney function, the richest dietary sources of potassium include potatoes, spinach, avocados, bananas, oranges, tomatoes, yogurt, fish, legumes, and low-fat dairy products. 1, 2

Primary Food Categories Rich in Potassium

Vegetables (Highest Sources)

• Potatoes are the single highest source of potassium in the Western diet, though salt should be limited when consuming them 2, 3
• Spinach provides approximately 840 mg of potassium per cup of unsalted boiled spinach 1, 2
• Sweet potatoes offer high potassium content suitable for various dietary needs 2
• Tomatoes and tomato products are excellent sources but should be restricted in kidney disease 4, 2

Fruits

• Bananas contain approximately 450 mg of potassium (about 12 mmol) per medium banana and are among the most concentrated dietary sources 1, 2
• Avocados provide approximately 710 mg of potassium per cup when mashed 1, 2
• Oranges and orange juice deliver substantial potassium amounts 2

Dairy and Protein Sources

• Yogurt is recognized as a high-potassium food 4, 2
• Low-fat or fat-free milk and dairy products provide potassium along with calcium and protein 2
• Fish serves as a beneficial source of both potassium and protein 2

Legumes and Other Plant Foods

• Legumes and lentils have high potassium content 4, 2
• Nuts and seeds are rich in potassium 4, 2
• Tofu provides substantial potassium 2

Practical Intake Recommendations

Target Amounts for Healthy Adults

• The adequate intake for adults is 4,700 mg/day (approximately 120 mmol/day) of potassium 1, 2
• For blood pressure control, 4-5 servings of fruits and vegetables daily can provide 1,500 to >3,000 mg of potassium 1, 2
• The optimal target intake is 4.7 g/day (120 mmol/day), achievable through the DASH diet pattern 2

Understanding Food Labels

• Foods containing 200-250 mg or greater than 6% Daily Value are considered high in potassium 4, 2
• Foods containing less than 100 mg or less than 3% Daily Value are considered low in potassium 4, 2
• Potassium is not required to be listed on nutrition labels, so absence of information does not mean absence of potassium 4

Critical Warnings and Contraindications

Who Should Restrict Potassium

Patients with chronic kidney disease stages 2-5 must avoid or strictly limit high-potassium foods including bananas, oranges, potatoes, tomato products, legumes, lentils, yogurt, and chocolate. 4, 2

High-Risk Populations

• Patients taking potassium-sparing diuretics, ACE inhibitors, or angiotensin receptor blockers are at increased risk for hyperkalemia and require careful monitoring 1, 2
• Individuals with advanced chronic kidney disease should avoid potassium supplementation and restrict dietary potassium 4, 1
• Severe hyperkalemia can cause life-threatening cardiac arrhythmias, cardiac arrest, or paralysis of respiratory muscles 4, 2

Special Considerations

• Salt substitutes containing potassium chloride may cause life-threatening hyperkalemia in individuals with kidney disease or those on certain medications 4
• For children with kidney disease, volumes of infant formula of 165 mL/kg or greater will exceed 120 mg (3 mmol) K/kg and may aggravate hyperkalemia 4
• Presoaking root vegetables, including potatoes, effectively lowers potassium content by 50% to 75% for those requiring restriction 4

Health Benefits of Adequate Potassium Intake

Increasing potassium intake through fruits and vegetables provides multiple benefits including blood pressure reduction, decreased cardiovascular disease mortality, prevention of kidney stones, reduced risk of osteoporosis, and improved glucose tolerance. 5, 6, 3 The best approach is to increase consumption of whole fruits and vegetables rather than relying on supplements. 4, 5