Foods High In Potassium

Foods rich in potassium are easy to add to your daily diet because the vitamin is found in many fruits and vegetables.

Here are a few ideas of healthy meals with high potassium that are easy to incorporate into your everyday life:

Food (100g)Amount of Potassium (mg)Calories
Bran Wheat1160200
Tomato Puree115070
Wheat Germ950270
Dried Fruit Mix880230
Mixed Seeds (sunflower, pumpkin)650500
Mixed Nuts600600
Baked Potato with Skin600130
Roasted Potatoes530170
Bran Flakes530320
Boiled Soy Beans510140
Whole Grain Pasta400320
Soy Flour1650450

Most fresh vegetables, fruits, and meats have one thing in common: they are all potassium rich foods. Potassium is important for muscle function, your heart, kidneys, and nervous system, it is vital that you eat enough food with potassium.

Potassium is an essential electrolyte that is important for muscle function, your heart, kidneys, and nervous system. If you have a potassium deficiency you may notice yourself getting abnormally weak, confused, tired, and experience a lack of coordination. Potasium deficiency can even cause heart irregularities.

People who exercise regularly need more potassium intake than those who don’t. This is simply because among other things, sweat contains the potassium electrolytes. Most people know that it is very important to stay hydrated when exercising, but keep in mind that it’s also worth keeping up your electrolyte levels.

If you already eat a healthy diet that incorporates a lot of fresh foods you are probably getting enough potassium, however, if your diet lacks in healthy choices it might be good to start introducing some high potassium food into your diet.

If your daily diet does not include a lot of fresh food, you might be in the danger zone of getting potassium deficiency. You may not be suffering from any of the symptoms, but often adding more potassium to your diet will make you feel more alert.

Foods high in potassium are easy to add to your daily diet. Many fruits and vegetables are high in potassium. And so are all meats, fish, and poultry. Fresh fruits such as apricots, bananas and kiwis are all good examples of foods with potassium. Lima beans are a great food with potassium and most squashes, leafy greens, and vegetables are all foods high in potassium.

Potassium in food is found in almost all fresh foods and is a part of a healthy diet. Try focusing on fresh, natural foods instead of processed, sodium filled food and you’ll notice a difference in your health and energy levels.

15 Responses to Foods High In Potassium

  1. jorge luiz simão says:

    quero saber sobre alimentaçao balanciada via e-mail

  2. jan peters says:

    I'm trying to find a list of potassium foods, as my husband is on a potassium (low) watch as he is ill. and the Dr's don't give you list they just send home notes of things I must serve at low dose. I also need to make sure he has the lease amt. of sodium as possible. Then fats another concerns. He has shakes in his hands with his illness and I think the high potassium is the cause of this. Can you help with a actual list of foods with the potassium in them so I can try to adjust his meals. I know it would bwe easier to have a list of foods without potassium if that is possible, but I can't seem to locate any thing like that.

    Thanks for your help, Jan

  3. alex says:

    dear sir\madam i have a condations cauld hypokalemic paralysis i need food contains high potassium but low in carbohydrates can u gave me list of that foods thanks

  4. Kevin says:

    I have a heart condition and have to watch my sodium & potassium intake. When I was diagnosed, I wasn't aware of the potassium restriction, so I turned to baked & mashed potatoes instead of french fries to reduce my sodium. My diuretics flush the sodium out, so it isn't a big concern, but doesn't help with the potassium. I've read on various websites, including yours, that baked potatoes & french fries are high in potassium. Is the same true for mashed potatoes, like you would get from Chili's, Outback, etc.? I'm assuming the answer is yes, but I want to confirm this.


  5. jacqueline smith says:

    i would like to know what potassium is alright to eat if you are a dibetic

  6. Destiny Circle says:

    My family (my mother, her brother, I & both my sisters) has what was diagnosed by our family physician as an inherited calcium-potassium deficiency which caused restless leg syndrome. It took a little experimentation for us to get the right dosage and ratios of calcium to potassium (too much calcium/not enough potassium caused foot cramps), but once we did, the problem was solved. So, for all you out there, if you have restless leg syndrome, find out the actual cause before you spend $$$ on prescription meds - you might find that all you need is inexpensive, over-the-counter vitamins!

  7. Madhu says:


    My husbad has to have low potasium diet but unfortunately I don't what Fruits and vegetables are low in potassium.
    Could you please provide me with a list of Fruits and vegetables which are low in Potassium?



  8. Charlotte says:

    To answer Kevin (just in case the author doesn't get around to it), yes, mashed potatoes would definitely have potassium in them, although maybe not as much as if you had a baked potato, 'cause I'm pretty sure the majority of the potassium is in the skin.

    Mashed potatoes from a chain restaurant would probably have much more SODIUM than potassium, even if you don't add salt yourself, so you still have to watch out.

  9. Harold says:

    I am very low on potassium and was told by my doctor to start eating foods more rich in potassium. I do have some of the symptoms that were presented on this web page, such as being tired abnormally weak and my muscles tend to cramp up even when I am laying down.

  10. What about Roast Beef? Is it high in Potassium?

  11. Darrell says:

    Cucumbers are high in potassium as well. I don't know the numbers, but they are full of vitamins, potassium, and are high in protein.

  12. Darrell says:

    Sorry y'all, I was wrong. Cucumbers have about 15% potasium.

  13. I would like know about foods that don't have high potassium my husband high potassium and need to know about a low potassium diet.

  14. Ann says:

    i would be very grateful if you can send alist for me so as i can lower my intake of Potassium,thankyou

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