14 Healthy Foods That Are High in Potassium

This Story lists 14 of the foods highest in potassium.

1. White Beans

Beans and lentils are good sources of potassium that are packed with fiber, protein, and other vitamins and minerals.

2. Potatoes and sweet potatoes

Potatoes and sweet potatoes are excellent sources of potassium. A large baked potato provides 1,600 mg, while a large sweet potato provides 1,110 mg.

3. Beets

Beets are a good potassium source, containing 259 mg per 1/2 cup (85 grams). They also contain antioxidants and nitrate, which may provide further health benefits.

4. Parsnips

Parsnips are a good potassium source, providing 570 mg per cup (85 grams). They also contain vitamin C, folate, and soluble fiber.

5. Spinach

Spinach is nutritious and a great source of potassium. One cup (180 grams) contains 839 mg. It also provides other essential vitamins, minerals, and healthy plant compounds.

6. Swiss chard

Swiss chard is a leafy green vegetable packed with nutrients. It has 961 mg of potassium in 1 cup (175 grams).

7. Tomato sauce

Tomatoes and tomato products are rich in vitamins and minerals, including potassium. One cup (245 grams) of tomato sauce provides 728 mg of potassium.

8. Oranges

Oranges are rich in potassium; 1 cup (248 grams) of juice provides 496 mg. Oranges and orange juice are rich in other vitamins, minerals, and antioxidants, as well.

9. Bananas

Bananas are known for being a good source of potassium. One medium banana provides 451 mg.

10. Avocados

One cup (150 grams) of mashed avocado provides 1,120 mg of potassium and plenty of heart-healthy fats, fiber, and antioxidants.

11. Yogurt

One cup (245 grams) of yogurt provides 380 mg of potassium. Yogurt also contains beneficial bacteria, though you should avoid varieties with added sugar.

12. Clams

A 3-ounce serving (85 grams) of clams provides 534 mg of potassium and is packed with selenium, iron, and B12.

13. Salmon

A half of a filet of salmon (178 grams) contains 684 mg of potassium as well as plenty of high quality protein, vitamins, and omega-3 fats.

14. Coconut water

One cup (240 grams) of coconut water contains 600 mg of potassium. It’s full of electrolytes, which are essential for hydration and maintaining the body’s pH balance.

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