Food Recipe Collections & Favorites Healthy Meals 22 Foods High in Potassium to Help Boost Bodily Functioning According to a registered dietitian, that banana-a-day habit won’t quite cut it. By Betty Gold Betty Gold Betty Gold is the former senior digital food editor at Real Simple. Real Simple's Editorial Guidelines and Lisa Milbrand Lisa Milbrand Lisa Milbrand has more than 20 years of experience as a lifestyle writer and editor, writing thousands of articles on topics that help people live better and healthier lives for Real Simple, Parents, and dozens of other top publications. Real Simple's Editorial Guidelines Updated on June 24, 2024 Medically reviewed by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Learn More Fact checked by Emily Peterson Fact checked by Emily Peterson Emily Peterson is an experienced fact-checker and editor with Bachelor's degrees in English Literature and French. Our Fact-Checking Process Foods high in potassium are a necessary part of a healthy diet. And contrary to popular belief, bananas aren't necessarily the best or only way to get enough potassium. While everyone seems to think of bananas when trying to consume adequate potassium, a single banana contains just about nine percent of your daily potassium requirement. We talked to a registered dietitian to find out some other potassium-rich foods you can add to the grocery list. Amy Shapiro, MS, RD, CDN, is a registered dietitian and the founder of Real Nutrition in New York City. How Much Potassium Do You Need? Getting the right amount of potassium is important for proper bodily functions. Too little potassium is dangerous but, likewise, too much potassium can also take a damaging toll on the body. But how much potassium you need per day depends on your age and sex. While teenage females (14 to 18 years old) only need 2,300 milligrams, teenage males need 3,000 milligrams. Adults need a little more potassium per day. Females 19 years old and up need 2,600 milligrams per day, while males need 3,400 milligrams per day. Pregnant and breastfeeding adults should consume 2,900 milligrams and 2,800 per day, respectively. Potassium Potassium is a mineral (classified as an electrolyte) that, when dissolved in water, produces positively charged ions. This ability to conduct electricity is what makes potassium an integral part of our body's ability to function properly. Foods High in Potassium "Potassium helps with many processes in the body, including water regulation in and out of the cells, sending nerve signals, and controlling muscle contractions," explains Amy Shapiro, MS, RD, CDN, and founder of Real Nutrition. "It also has been shown to help decrease high blood pressure, reduce the risk of stroke, and prevent kidney stones and osteoporosis. This is because it helps to prevent calcium from leaching out of the bones." And there are many whole foods that are abundant with potassium, Shapiro says. Read on for the nutrition expert's favorite potassium-rich choices. 01 of 22 Avocados Greg DuPree Avocados are full of fiber and heart-healthy fats, and half of an avocado contains 10 percent of your daily potassium needs—which is already more than a banana. “Not to mention the texture and flavor they add to any dish,” Shapiro adds. 02 of 22 Sweet Potatoes Victor Protasio According to Shapiro, sweet potatoes pack tons of vitamin A for eye and skin health, plus they’re filled with heart-healthy fiber. One medium sweet potato contains 15 to 20 percent of your daily potassium needs. "Pair one with some lean protein and you'll feel satisfied for hours,” Shapiro suggests. 03 of 22 Salmon Getty Images All you need is a half of a salmon filet to score nearly 21 percent of your daily potassium. It's also considered an anti-inflammatory food, thanks to the omega-3 fatty acids, and offers more than the recommended daily value of vitamin B12. 04 of 22 Spinach A flavorful mix of just four ingredients tahini, maple syrup, tamari, and sesame seeds takes wilted spinach to another level. This melt-in-your-mouth side is saucy on the plate, adding another layer of flavor to your main dish.Get the recipe:Wilted Sesame Spinach. Greg DuPree Spinach is low in calories, high in fiber, and packed with folic acid. “It’s also rich in lutein and zeaxanthin to support eye health,” Shapiro adds. And 3 cups of spinach contains a whopping 14 to 19 percent of your daily potassium needs. Mild in flavor, spinach can easily be added to your salads or soups for a balanced and healthy meal. 05 of 22 Watermelon Kelsey Hansen According to Shapiro, watermelon is loaded with antioxidants that reduce the risk for certain cancers. Additionally, 1/8 of a watermelon contains 18 to 24 percent of your daily potassium needs along with vitamin A, vitamin C (hello, glowing skin), and fiber. 06 of 22 Beans Caitlin Bensel Beans—think white, black, or soy—are not just rich in plant-based protein and fiber, but a one-cup serving also contains between 18 to 28 percent of your potassium needs. “Beans are incredibly versatile, too. They can easily be added to your salad or soup, or you can sprinkle them on tacos and eggs,” Shapiro adds. 07 of 22 Potatoes Potatoes - Growing Potatoes in the Vegetable Garden. Photo: © Chip Somodevilla / Getty Images. Sweet potatoes may get the press, but white potatoes can also provide plenty of potassium—a medium potato contains 548 mg of potassium, which is about 12 percent of the recommended daily value for potassium. Potatoes are also packed with other vitamins and minerals, including vitamins C and B6, and fiber (especially if served with the skins on). 08 of 22 Apricots This delightfully simple French dessert is a like a cross between a baked pancake and a custardy cake. Though clafoutis are commonly made with cherries, we love the way this one shows off the sweetness and sunny hue of golden apricots. Get the recipe: Apricot Clafouti. Marcus Nilsson Dried apricots are a delicious snack that contains about 14 to 19 percent of your daily requirements for potassium. “I love these paired with nuts in a trail mix—perfect when you are on the go or craving something sweet that doesn’t contain added sugar,” says Shapiro. 09 of 22 Acorn Squash duckycards / Getty Images Acorn squash is a cozy winter staple, and also an ideal way to up your potassium intake. A cup of mashed acorn squash provides 19 percent of your daily potassium needs, along with plenty of fiber (more than a third of your daily recommended amount) and vitamin C. 10 of 22 Pomegranates Stephen DeVries Pomegranates are a sweet snacking treat, loaded with heart health benefits, antioxidants, and tons of fiber. This fall fresh fruit comes in at over 25 percent of your daily potassium needs and is fun to eat whole, sprinkled on a salad, or even enjoyed as a juice. 11 of 22 Raisins What is a Raisin?. Getty Just a tiny handful of raisins is all you need to best the banana when it comes to potassium. A half cup offers 13 percent of your daily potassium needs—so go ahead and pop them into your granola or another healthy snack. 12 of 22 Orange Juice Enn Li Photography/Getty Images If you want to drink your potassium, orange juice is one of the best ways to do it. A cup of OJ can give you 11 percent of your recommended daily value of potassium. That's in addition to being packed with vitamin C (124 mg, well beyond the 75-90 mg vitamin C recommendations) and antioxidants. 13 of 22 Swiss Chard Westend61 / Getty Images Swiss chard is a versatile ingredient that pairs well with everything from couscous to mac and cheese. But it doesn't only add flavor. It also packs a punch when it comes to potassium. One cup of Swiss chard contains 136 milligrams of potassium, which is about 2.89 percent of the daily value. 14 of 22 Yams ken6345 / Getty Images Similar to sweet potatoes, yams tend to be more starchy. They also have a rougher skin and are native to Asia and Africa, unlike sweet potatoes, which come from the Americas. However, despite their differences, yams pack potassium, just like sweet potatoes. One cup of raw yams contains 1,220 milligrams of potassium. This means that one cup of raw yams provides about 25.96 percent of the daily value for potassium. 15 of 22 Carrots Greg Dupree Carrots are full of key vitamins and nutrients. While they are perhaps best known for their vitamin A content (carotene), one large carrot alone contains 230 milligrams of potassium, which is about 4.89 percent of the daily value. You can get creative with carrots, too, using them for everything from carrot soups and salads to carrot cakes. 16 of 22 Prunes Julio Ricco/Getty Images Prunes (which are actually dried plums) are packed with potassium, too. A quarter of a cup (or about 40 grams) of pitted prunes contains about 290 milligrams of potassium. This means that a quarter of a cup provides approximately 6.17 percent of the daily value for potassium. While eating pitted prunes whole isn't for everyone, prune juice is delicious and nutritious, and it doesn't sacrifice potassium. 17 of 22 Lentils egal/Getty Images One cup of lentils contains a whopping 1,300 milligrams of potassium. In other words, one cup of lentils provides about 27.66 percent of the daily value for potassium. Lentils make for a great base for tons of dishes, from soups to stews. They are filling due to their rich fiber content, as well (20.5 grams per cup). 18 of 22 Dates Getty Images One pitted date alone contains 167 milligrams of potassium. About 100 grams contains 696 milligrams (or about 14.81 percent of the daily value for potassium). Dates boast plenty of health benefits and make for a great natural sweetener. You can add them into your morning shakes to thicken and sweeten them, for example. 19 of 22 Edamame Greg DuPree One cup of edamame (or about 155 grams) includes 676 milligrams of potassium, which makes up about 14.38 percent of the daily value. Edamame is known for its health benefits, from aiding digestion and maintaining metabolism to reducing cholesterol and supporting muscle growth. You can eat edamame as is or mix it into a pasta salad for a little something different. 20 of 22 Clams Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Clams, when cooked, contain a ton of potassium. For example, one cup of clams (which would amount to about eight large clams, 12 medium-sized clams, or 15 small clams) contains 123 milligrams of potassium. So, one cup of clams provides about 2.62 percent of the daily value for potassium. Of course, there are all different kinds of clams, but generally speaking, Razor clams and Manila clams are well-known for their high nutrient content. 21 of 22 Corn Claudia Totir/Getty Images One large ear of corn (which yields about 143 grams of corn) is packed with potassium. It contains 386 milligrams, which amounts to approximately 8.21 percent of the daily value. And there are so many creative corn recipes—from creamy corn soups to crispy corn on the cob—to help you get your potassium intake. 22 of 22 Quinoa Victor Protasio Quinoa is considered a super food in a league of its own when it comes down to whole grains. It contains all nine essential amino acids and is a complete protein source. Moreover, however, one cup of cooked quinoa contains 318 milligrams of potassium, or about 6.77 percent of the daily value. Quinoa makes a great base for veggie bowls, and you can cook it in all kinds of ways, such as in a skillet with crispy tofu. Frequently Asked Questions What are the symptoms of not getting enough potassium? When you don't get enough potassium, you develop a condition called hypokalemia. You may feel constipated and fatigued. Other symptoms include heart palpitations or the feeling of skipped beats, muscle weakness or spasms, and tingles or numbness. A very low blood potassium level can be very dangerous; if you experience these symptoms, consult your doctor. Why is potassium important? Potassium is an important electrolyte. Cells need potassium to function properly, and the kidneys remove any excess through the urinary system. Potassium is key in keeping the nerves, muscles, and heart functioning and in moving nutrients and waste through the body. Can you get potassium from supplements? Yes, you can get potassium from supplements. Potassium supplements are available in various forms, such as potassium chloride, citrate, and gluconate. However, it's important to consult a healthcare professional before taking potassium supplements, since excessive potassium intake can lead to hyperkalemia. Hyperkalemia can affect heart function and overall health. The 8 Best Glass Food Storage of 2024, Tested and Reviewed Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. "Potassium." National Institutes of Health: Office of Dietary Supplements. Jehle S, Hulter HN, Krapf R. Effect of potassium citrate on bone density, microarchitecture, and fracture risk in healthy older adults without osteoporosis: a randomized controlled trial. J Clin Endocrinol Metab. 2013;98(1):207-217. doi:10.1210/jc.2012-3099 Ferraro PM, Bargagli M, Trinchieri A, et al. Risk of kidney stones: influence of dietary factors, dietary patterns, and vegetarian-vegan diets. Nutrients. 2020;12(3):779. doi:10.3390/nu12030779 Aburto NJ, Hanson S, Gutierrez H, et al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. 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