Potassium Foods high in potassium and how much you need · Macroelements

Potassium is a mineral and electrolyte that is essential for the proper functioning of the body.

Women, a day: 3,500 mg
Men, a day: 3,500 mg
Give 20%+ of a day per serving: 12 foods · 12 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, raspberry juice concentrate; bean, pink, mature and tamarind have the most potassium per serving. Among animal foods, the most are in chicken mince; mollusks, clam, mixed species and sour milk, fat-free, organic, without added vitamin d.

Plant sources

Also high in it

Are you getting enough potassium?

Knowing where potassium comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in potassium

Ranked from 1,353 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Raspberry juice concentrate 2,827 mg

serving (240 g) · Juices 81% of daily
2

Bean, pink, mature 1,318 mg

serving (90 g) · Pulses 38% of daily
3

Tamarind 879 mg

serving (140 g) · Fruits 25% of daily
4

Soy mince 872 mg

serving (35 g) · Pulse products 25% of daily
5

Pea, green, split, mature seeds 767 mg

serving (90 g) · Pulses 22% of daily
6

Angelica 712 mg

serving (85 g) · Vegetables 20% of daily
7

Soy bean, boiled 699 mg

serving (90 g) · Pulses 20% of daily
8

Bamboo shoots, canned 689 mg

serving (130 g) · Canned vegetables 20% of daily
9

Breadfruit 686 mg

serving (140 g) · Fruits 20% of daily
10

Potato wedges, oven-baked 685 mg

serving (110 g) · Fried potatoes, French fries 20% of daily
11

Plantains, yellow 682 mg

serving (140 g) · Fruits 19% of daily
12

Papaya, dried 681 mg

serving (40 g) · Nuts, seeds and dried fruits 19% of daily
13

Rowanberry juice, without sugar 672 mg

serving (240 g) · Juices 19% of daily
14

Passion-fruit juice, purple 667 mg

serving (240 g) · Juices 19% of daily
15

Soy protein concentrate, 58% protein 661 mg

serving (30 g) · Miscellaneous ingredients 19% of daily
16

Goutweed, ground elder, herb gerard, leaf 655 mg

serving (85 g) · Vegetables 19% of daily
17

Beet greens 648 mg

serving (85 g) · Vegetables 19% of daily
18

Mamey sapote 636 mg

serving (140 g) · Berries 18% of daily
19

Chicken mince, fried 634 mg

serving (85 g) · Chicken and other birds 18% of daily
20

Spinach boiled 620 mg

serving (85 g) · Cooked vegetables 18% of daily
21

Whey powder 594 mg

serving (30 g) · Miscellaneous ingredients 17% of daily
22

Tomato juice 569 mg

cup (240 g) · Vegetable juices 16% of daily
23

Potato, peeled 550 mg

serving (110 g) · Cooked potatoes 16% of daily
24

Groundcherry 535 mg

cup (140 g) · Berries 15% of daily
25

Mollusks, clam, mixed species, cooked, moist heat 534 mg

serving (85 g) · Crustaceans and molluscs 15% of daily
26

Reindeer, boiled, salt 528 mg

serving (85 g) · Steaks and chops 15% of daily
27

Reindeer roast 528 mg

serving (85 g) · Steaks and chops 15% of daily
28

Coconut milk 528 mg

serving (240 g) · Vegetable juices 15% of daily
29

Milk powder 513 mg

serving (30 g) · Miscellaneous ingredients 15% of daily
30

False morel, boiled 496 mg

serving (85 g) · Mushroom 14% of daily
31

Peach, dried 492 mg

serving (40 g) · Nuts, seeds and dried fruits 14% of daily
32

Beef round, fried without fat 484 mg

serving (85 g) · Steaks and chops 14% of daily
33

Saithe, frozen 484 mg

serving (110 g) · Fish 14% of daily
34

Redfish, rosefish, frozen 484 mg

serving (110 g) · Fish products 14% of daily
35

Black currant 476 mg

serving (140 g) · Berries 14% of daily
36

Chanterelle, fried 469 mg

serving (85 g) · Mushroom 13% of daily
37

Trout 462 mg

serving (110 g) · Fish 13% of daily
38

Rainbow trout sea, fillet 462 mg

serving (110 g) · Fish 13% of daily
39

Sour milk, fat-free, organic, without added vitamin d 456 mg

serving (240 g) · Soured milks 13% of daily
40

Soured milk gefilus, skim 0.1 fat 456 mg

serving (240 g) · Soured milks 13% of daily
41

Goji berry, dried 452 mg

serving (40 g) · Nuts, seeds and dried fruits 13% of daily
42

Baked banana 441 mg

serving (140 g) · Fruit and berry dishes other than pies 13% of daily
43

Game bird 429 mg

serving (110 g) · Chicken and other birds 12% of daily
44

Chicken fillet, oven baked 427 mg

serving (85 g) · Chicken and other birds 12% of daily
45

Liver, boiled 423 mg

serving (85 g) · Offal dishes 12% of daily
46

Parsnip, boiled 416 mg

serving (85 g) · Cooked vegetables 12% of daily
47

Veal, thymus, raw 415 mg

serving (85 g) · Offal dishes 12% of daily
48

Roasted liver 408 mg

serving (85 g) · Offal dishes 12% of daily
49

Curd milk, plain, 3.5% fat 408 mg

serving (240 g) · Cultured milks 12% of daily
50

Black currant juice 408 mg

serving (240 g) · Juice drink 12% of daily

1

Raspberry juice concentrate 2,827 mg

serving (240 g) · Juices 81% of daily
2

Bean, pink, mature 1,318 mg

serving (90 g) · Pulses 38% of daily
3

Tamarind 879 mg

serving (140 g) · Fruits 25% of daily
4

Soy mince 872 mg

serving (35 g) · Pulse products 25% of daily
5

Pea, green, split, mature seeds 767 mg

serving (90 g) · Pulses 22% of daily
6

Angelica 712 mg

serving (85 g) · Vegetables 20% of daily
7

Soy bean, boiled 699 mg

serving (90 g) · Pulses 20% of daily
8

Bamboo shoots, canned 689 mg

serving (130 g) · Canned vegetables 20% of daily
9

Breadfruit 686 mg

serving (140 g) · Fruits 20% of daily
10

Potato wedges, oven-baked 685 mg

serving (110 g) · Fried potatoes, French fries 20% of daily
11

Plantains, yellow 682 mg

serving (140 g) · Fruits 19% of daily
12

Papaya, dried 681 mg

serving (40 g) · Nuts, seeds and dried fruits 19% of daily
13

Rowanberry juice, without sugar 672 mg

serving (240 g) · Juices 19% of daily
14

Passion-fruit juice, purple 667 mg

serving (240 g) · Juices 19% of daily
15

Soy protein concentrate, 58% protein 661 mg

serving (30 g) · Miscellaneous ingredients 19% of daily
16

Goutweed, ground elder, herb gerard, leaf 655 mg

serving (85 g) · Vegetables 19% of daily
17

Beet greens 648 mg

serving (85 g) · Vegetables 19% of daily
18

Mamey sapote 636 mg

serving (140 g) · Berries 18% of daily
19

Spinach boiled 620 mg

serving (85 g) · Cooked vegetables 18% of daily
20

Tomato juice 569 mg

cup (240 g) · Vegetable juices 16% of daily
21

Potato, peeled 550 mg

serving (110 g) · Cooked potatoes 16% of daily
22

Groundcherry 535 mg

cup (140 g) · Berries 15% of daily
23

Coconut milk 528 mg

serving (240 g) · Vegetable juices 15% of daily
24

False morel, boiled 496 mg

serving (85 g) · Mushroom 14% of daily
25

Peach, dried 492 mg

serving (40 g) · Nuts, seeds and dried fruits 14% of daily
26

Black currant 476 mg

serving (140 g) · Berries 14% of daily
27

Goji berry, dried 452 mg

serving (40 g) · Nuts, seeds and dried fruits 13% of daily
28

Parsnip, boiled 416 mg

serving (85 g) · Cooked vegetables 12% of daily
29

Black currant juice 408 mg

serving (240 g) · Juice drink 12% of daily
30

Coconut water, unsweetened 396 mg

cup (240 g) · Vegetable juices 11% of daily
31

French fries, oven-baked 385 mg

serving (70 g) · Fried potatoes, French fries 11% of daily
32

Chanterelle 383 mg

serving (85 g) · Mushroom 11% of daily
33

Funnel chanterelle 383 mg

serving (85 g) · Mushroom 11% of daily
34

Broad bean, fava bean, dried 372 mg

serving (35 g) · Pulse products 11% of daily
35

Artichoke, boiled 370 mg

serving (85 g) · Cooked vegetables 11% of daily
36

Tempeh 350 mg

serving (85 g) · Miscellaneous ingredients 10% of daily
37

Wheat bran 339 mg

serving (15 g) · Flour 10% of daily
38

Quinoa, cooked 315 mg

serving (140 g) · Rice 9% of daily
39

Soy product, soured, 2% fat, calcium 311 mg

serving (170 g) · Yoghurt 9% of daily
40

Tomato, crushed, canned 308 mg

serving (130 g) · Canned vegetables 9% of daily
41

Soy flour, low-fat 305 mg

serving (15 g) · Pulse products 9% of daily
42

Coconut flour 300 mg

serving (15 g) · Flour 9% of daily
43

Syrups, sorghum 300 mg

serving (30 g) · Sugar and syrups 9% of daily
44

Seeds, cottonseed meal, partially defatted (glandless) 280 mg

serving (15 g) · Flour 8% of daily
45

Salt, low sodium 268 mg

serving (1.5 g) · Spices 8% of daily
46

Buckwheat, boiled 258 mg

serving (140 g) · Rice 7% of daily
47

Potatoflake 256 mg

serving (20 g) · Miscellaneous ingredients 7% of daily
48

Almond butter 237 mg

serving (32 g) · Condiments 7% of daily
49

Coffee, average 235 mg

cup (237 g) · Coffee 7% of daily
50

Wheat whole, boiled 234 mg

serving (140 g) · Rice 7% of daily

Learn about potassium

What does potassium do for the body?

Potassium is a crucial mineral that is involved in muscle constrictions, nerve signaling, and fluid balance in the body. Adequate dietary potassium supports healthy blood pressure levels and may help reduce the risk of kidney stones and osteoporosis.

How much potassium do I need?

The recommended daily intake for potassium varies between countries and can also differ based on age, sex, and other factors. According to European Food Safety Authority (EFSA), the adequate daily intake of potassium for adults is around 3500 mg per day.

What are the health benefits of potassium?

Potassium plays a crucial role in maintaining proper heart function, muscle contraction, and nerve signaling. Since higher potassium intake can help decrease blood pressure, that would be beneficial to those with hypertension.

What are the health risks of consuming too much potassium?

Obtaining potassium from dietary sources is generally safe for healthy individuals. However, unsupervised potassium supplementation should be approached with caution, as excessively high levels of potassium can lead to hyperkalemia. Symptoms of hyperkalemia include muscle weakness, abnormal heart rhythms, and, in severe cases, cardiac arrest. Individuals with kidney problems should be particularly careful, as their kidneys may not effectively eliminate excess potassium from the body.

Can potassium be harmful?

Potassium can be harmful when consumed in excessive amounts, mostly from supplementation. Hyperkalemia, or high levels of potassium in the blood, can occur and lead to serious health issues such as abnormal heart rhythms, muscle weakness, and other. It is important to consult with a healthcare professional to determine the appropriate level of potassium intake for your individual dietary needs.

What if your potassium is low?

Low potassium levels, known as hypokalemia, can lead to muscle weakness, fatigue, cramps, and irregular heart rhythms. It's important to consume potassium-rich foods to help maintain a healthy balance of potassium in the body. Additionally, consulting with a healthcare professional can help determine the best solution for your specific needs.

How do vegans get their potassium intake?

Vegans can get their potassium intake from a variety of plant-based sources such as bananas, sweet potatoes, spinach, avocado, and white beans. Consuming a balanced diet that includes potassium-rich foods can help vegans meet their dietary potassium needs.

How much potassium do you need?

Enter your details for your own daily value.

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Your daily potassium

3,500 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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