Discover the Potassium Rich Foods for Optimal Health

Foods High in Potassium

1. Bananas

Potassium Content: 358 mg per 100g[3].

Bananas are a well-known source of potassium and are perfect for a quick and convenient snack. They are rich in potassium and packed with vitamin C, dietary fibre, and vitamin B6, which support digestion and immunity. Add bananas to smoothies, yoghurt, or porridge for a nutritious boost.

2. Raw Sweet Potatoes

Potassium Content: 337 mg per 100g[4].

Sweet potatoes are an excellent source of potassium, and their versatility makes them easy to incorporate into various dishes. Roast them, mash them, or add them to soups for a hearty meal. They also contain high levels of vitamin A, vitamin C, and dietary fibre, supporting vision and immune health.

3. Raw Spinach

Potassium Content: 558 mg per 100g[5].

Spinach is a powerhouse of nutrients, including potassium, making it a fantastic addition to any diet. It is also rich in iron, vitamin K, and folate, essential for maintaining healthy red blood cells and bones. Use fresh spinach in salads, add it to smoothies, or sauté it for a nutritious side dish.

4. Raw Avocados

Potassium Content: 485 mg per 100g[6]. Avocados are high in potassium and loaded with healthy fats that support heart health. They also contain vitamin E and fibre, which benefit skin health and digestion. Add avocados to salads, spread them on toast, or blend them into smoothies for a creamy texture.

5. Raw Potatoes (with Skin)

Potassium Content: 425 mg per 100g[7]. Potatoes, especially when eaten with their skin, are high in potassium and other essential nutrients like vitamin C and dietary fibre. Baking, boiling, or roasting them with intact skin maximises their nutritional value. Potatoes are an easy addition to any meal, whether as a side dish or in salads.

6. Beans

Boiled Kidney Beans

Potassium Content: 403 mg per 100g[8]. Kidney beans are a great potassium source and can easily be added to salads, soups, or stews. They are also high in protein, fibre, and iron, supporting muscle health and digestion.

Boiled Black Beans

Potassium Content: 355 mg per 100g[9]. Black beans not only provide potassium but are also rich in antioxidants. They can be used in burritos, chilli, or as a nutritious side dish, helping to support heart health and digestion.

Boiled Lentils

Potassium Content: 369 mg per 100g[10]. Lentils are a potassium-rich food that pairs well with soups, salads, and curries. They are also high in protein, iron, and folate, making them an excellent plant-based protein option that supports muscle function and energy levels.

7. Ripe Tomatoes

Potassium Content: 237 mg per 100g[11]. Tomatoes are a delicious source of potassium. Enjoy them fresh in salads, as a base for pasta sauces, or roast them for added flavour. They are also high in vitamin C and lycopene, an antioxidant that promotes skin health and reduces inflammation.

8. Oranges

Potassium Content: 181 mg per 100g[12]. Oranges provide a moderate amount of potassium and a high dose of vitamin C and fibre. They make an easy snack or a great addition to salads and fresh juices, supporting immune function and digestion.

9. Melons

10. Plain Yoghurt

Potassium Content: 155 mg per 100g[15]. Yoghurt is a versatile and nutrient-dense food that contains potassium. It also provides calcium and probiotics, supporting bone health and gut function. Have it with fresh fruit, add it to smoothies, or use it as a salad dressing base.

11. Fish

Fresh Salmon

Potassium Content: 363 mg per 100g[16]. Salmon is rich in potassium and a fantastic source of omega-3 fatty acids, which support heart health. Grill, bake or pan-fry salmon for a nutrient-packed meal that also provides vitamin D and protein.

Fresh Tuna

Potassium Content: 441 mg per 100g[17]. Tuna offers a solid potassium dose and is rich in omega-3s and vitamin B12. Add it to salads, pasta dishes, or sandwiches for a quick and nutritious meal.

12. Dried Fruits

Dried Apricots

Potassium Content: 1160 mg per 100g[18]. Dried apricots are one of the most potassium-dense foods available. Snack on them alone, add them to cereals or mix them into salads to boost potassium and fibre.

Prunes

Potassium Content: 732 mg per 100g[19]. Prunes are a great source of potassium and fibre. Incorporate them into smoothies or baked goods, or enjoy them as a snack to support digestion and heart health.

13. Nuts and Seeds

Almonds

Potassium Content: 733 mg per 100g[20]. Almonds are a healthy snack option that provides a significant amount of potassium. They are also high in vitamin E and magnesium, supporting muscle and nerve function. Add them to salads and yoghurt, or enjoy them as a standalone snack.

Pistachios

Potassium Content: 1020 mg per 100g[21]. Pistachios are an excellent source of potassium, protein, and fibre. Snack on them directly, sprinkle them over salads or include them in baked dishes to maximise your potassium intake.

14. Raw Beet

Potassium Content: 325 mg per 100g[22]. Beetroot is packed with potassium and can be used in salads, smoothies, or roasted as a side dish. It’s also rich in folate and antioxidants, promoting heart health and reducing inflammation.

15. Brussels Sprouts

Potassium Content: 389 mg per 100g[23]. Brussels sprouts are a potassium-rich vegetable offering a high dose of vitamin C and dietary fibre. Roast them for a side dish, or add them to stir-fries to enhance potassium intake.