Eating foods with potassium is necessary. A deficiency in potassium can cause fatigue, insomnia, depression, muscular weakness and many cardiovascular issues. Some people believe that eating bananas is the best way to incorporate potassium in their diet. However, according to the USDA Dietary Guidelines for Americans from 2005 there are 20 foods that are higher in potassium than bananas. Two foods were omitted from this list since they were variations of another food in this article.
The following food sources of Potassium are ranked by milligrams of potassium per standard amount. The recommended average daily nutrient intake level for adults is 4,700 mg/day of potassium. One medium banana has 422 mg of potassium.
18. Cod, Pacific, cooked, 3 ounces
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Three ounces of cooked Pacific Cod contains 439 mg of potassium and 89 calories. In addition to being high in potassium, Cod is also high in protein. Athletes like Dwayne “The Rock” Johnson eat cod as a source of protein.
17. Rockfish, Pacific, cooked, 3 ounces
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Pacific Rockfish contains 442 mg of potassium and 103 calories in a three oz serving. This food has more potassium and more calories than three ounces of cod which makes it a more cost efficient option for people who need a lot of calories and potassium, like athletes.
16. Soybeans, mature, cooked, half a cup
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Mature soybean contain 443 mg of potassium and 149 calories in a half cup serving. This food is higher in calories than many vegetables which makes it a cost-efficient option for people who struggle to incorporate a sufficient amount of vegetables in their diet or who cannot afford to buy a variety of vegetables with less calories. Green Soybeans were also included in the USDA Dietary Guidelines for Americans from 2005 but were omitted from this list.
15. Winter squash, cooked, half of a cup
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Winter squash contains 448 mg of potassium and 40 calories in a half cup serving. This food is lower in calories than foods like sweet potato or soybeans which makes it a good option for people who eat too many calories and need potassium in their diet.
14. Lima beans, cooked, half of a cup
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Lima beans contain 484 mg of potassium and 104 calories in a half cup serving. This food has a flavor that complements a wide variety of dishes and makes it a convenient bean to mix with other foods to incorporate more potassium in a meal. However, some people don’t like how this food tastes. Fresh lima beans are often difficult to find, but may be easier to find in the summer and fall when they are in season.
13. Tuna, yellowfin, cooked, three oz
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Yellowfin Tuna contains 485 mg of potassium and 118 calories in a three ounce serving. This fish has a lot of potassium and protein and is a good source of calories for people who are looking for healthy sources of protein and potassium to incorporate into their diet. It can be found at most grocery stores and is cheaper per pound than fish like King Salmon or Swordfish.
12. Halibut, cooked, three oz
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Halibut contains 490 mg of potassium and 119 calories in a three ounce serving. This fish has historically been an important food source to Alaska Natives and Canadian First Nations, and continue to be a key element to many coastal subsistence economies. Accommodating the competing interests of commercial, sport, and subsistence users is a challenge. Like Tuna, Halibut is a good source of calories for people who are looking for healthy sources of protein and potassium to incorporate into their diet.
11. Blackstrap molasses, one Tbsp
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Blackstrap molasses contains 498 mg of potassium and 47 calories in a one tablespoon serving. This is the highest and most nutritious grade of molasses. In addition to having a lot of potassium, it can be used as an alternative to sugar. Using this instead of sugar in recipes makes food healthier by replacing bad sources of calories with better ones. Blackstrap molasses also has more potassium than sugar.
10. Carrot juice, three-fourths of a cup
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Carrot juice contains 517 mg of potassium and 71 calories in a three fourths of a cup serving. This is a good snack to have for people who are looking for ways to consume more potassium as well as good calories to consume between meals. Drinking carrot juice can also increase potassium intake during meals by incorporating it as a beverage along with water.
9. Prune juice, three-fourths of a cup
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Prune juice contains 530 mg of potassium and 136 calories in a three fourths of a cup serving. This is like carrot juice because it is a good snack to have for people who are looking for ways to consume more potassium as well as good calories to consume between meals and can be used to increase potassium intake during meals by incorporating it as a beverage along with water. Prune juice is also good for people who are constipated or just having trouble with regular bowel movements, but it may be time to look for a method to ease your digestion.
8. Yogurt, plain, low fat, eight oz container
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Plain, low fat yogurt contains 531 mg of potassium and 143 calories in an eight ounce serving. This is a healthy snack and it also good to use in recipes and is a good way to incorporate dairy in one’s diet.
7. Clams, canned, 3 oz
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Clams contains 534 mg of potassium and 126 calories in a three ounce serving. This food can be expensive and many people don’t know how to prepare this but it is a good source of protein and potassium if it can be afforded and prepared.
6. Tomato puree, half of a cup
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Tomato puree contains 549 mg of potassium and 48 calories in a half cup serving. This is a food that can be used in meals and recipes to increase to potassium content. Tomato Puree is also good for people who struggle to incorporate vegetables into their meals because this can be mixed into meals.
5. White beans, canned, half of a cup
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White beans contain 595 mg of potassium and 153 calories in a half cup serving. In addition to being high in potassium, this food is low in fat and is a good source of carbohydrates and protein. It matches well with bacon, bay leaf, chervil, cream, garlic, maple syrup, olive oil, onions, parsley, rosemary, rum, sage, shallots, wine.
4. Potato, baked, flesh, 1 potato (156 g)
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Potatoes contain 610 mg of potassium and 145 calories in a one potato (156 g) serving. Unless this food is cooked with extra fat, like when it’s fried, it is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer. Potatoes as a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid. Potatoes also contain a variety of phytonutrients that have antioxidant activity. This food is also cheap. There are 10 pound bags of potatoes for $5 at certain grocery stores.
3. Beet greens, cooked, ½ cup
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White beans contain 655 mg of potassium and 19 calories in a half cup serving. Besides supplying good amounts of potassium, this food is a good source of protein, phosphorus, and zinc, beet greens are also a great source of fiber. It’s packed with antioxidants, they’re high in vitamin B6, magnesium, potassium, copper, and manganese, and low in fat and cholesterol. Based on a 2,000 calorie diet, daily values of beet greens contain: 220% of vitamin A, 60% of vitamin C, 16% of calcium, and 15% of iron.
2. Tomato Paste, one fourth of a cup
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Tomato paste has 664 mg of potassium and 54 calories per one fourth a cup serving. Some people don’t like this food’s texture but it is high in potassium and can be purchased in cans at a cost that, calorie per calorie, is more affordable than foods like spinach.
1. Sweet potato, baked, one potato (146 g)
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One sweet potato (146 g) contains 694 mg of potassium and has 131 calories. Sweet potatoes cost more than white potatoes but they contain the most milligrams of potassium per standard amount of any food in addition to other vitamins.
