Recipes and Foods with the Most Potassium

By Megan Zehnder for

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)

Try this:
White Beans with Olive Oil and Rosemary

Tuscan White Beans in Sun-Dried Tomato Sauce
Baby Beets with Their Greens

750 mg

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

Try this:

Papaya Mint Popsicles
Black Bean and Sweet Potato Burgers

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)

Try this:

Grilled Avocado with Fresh Tomato Salsa
Salmon with Berry Relish

Raw Portobello Mushroom Stuffed with Basil Pesto

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)

Try this:

Grilled Chicken with Warm Mango Salsa
Watermelon Honeydew Kabobs

Blackberry Pear Asian Salad


Source: USDA National Nutrient Database

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