Which Foods Have the Most Potassium?

Have a taste for salty dishes? You may want to keep an eye on your level of potassium.

An essential ally to diets high in salt, potassium encourages the kidneys to excrete sodium, keeping blood-pressure in check. Potassium also acts as a buffer to an overly-acidic pH level, which helps prevent bones and muscles from deteriorating.

Experts suggest adults get 4,700 milligrams of dietary potassium per day. What’s the best way to get that? Whole foods are a safer and more natural source than supplements. The list below shows common foods with the highest levels of potassium. When eating fruits and vegetables, opt for raw, roasted, or lightly steamed, as boiling tends to deplete levels of potassium.

1,000 mg

Beans, white (1 cup, canned)
Baked potato (8 ounces with skin)
Beet greens (3/4 cup, cooked)
Edamame (1 cup shelled, cooked)
Fish, halibut (1/2 fillet)
Lima beans (1 cup, cooked)

750 mg

Papaya (1 large)
Plantains (1 cup, cooked)
Sweet potato (1 cup, cooked)
Tomato sauce (1 cup)

500 mg

Avocado (1/2 medium)
Banana (1 large)
Beets (1 cup, cooked)
Cantaloupe (1 cup)
Dried apricots (12 halves)
Mushrooms (1 cup, cooked)
Orange juice (1 cup)
Prunes (9 prunes)
Salmon (1/2 filet)
Winter squash (1 cup, cooked)
Yogurt (1 cup plain low-fat)

250 – 350 mg

Celery (1 cup, raw)
Chicken breast (5 ounces, roasted)
Kiwi (1 medium)
Mango (1)
Milk (1 cup)
Nectarine (1)
Orange (1 medium)
Peanut butter (2 tablespoons)
Peanuts (1 ounce, about 1/4 cup)
Pear (1 large)
Raisins (1/4 cup)
Red Bell Peppers (1 cup)
Summer squash (1 cup, raw)
Strawberries (1 cup)
Watermelon (1 wedge)