In This ArticleView AllIn This ArticleSalmonAvocadoYogurtAcorn SquashDried ApricotsBaked PotatoWhite BeansDark Leafy Greens
In This ArticleView All
View All
In This Article
Salmon
Avocado
Yogurt
Acorn Squash
Dried Apricots
Baked Potato
White Beans
Dark Leafy Greens
When it comes to potassium, bananas may seem like the go-to food to get your fill of this mineral—one medium banana has around 420 mg, that’s 12 percent of your daily value.Potassium is found mainly in fruits and vegetables, helping you ward off muscle cramps. It’s also important for keeping your heart healthy and your blood pressure in a healthy range. That’s because potassium helps counteract the blood pressure-raising effect of sodium. But bananas aren’t the only potassium superstars. Here are eight potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them.What Happens to Your Body When You Eat Potassium1. SalmonSalmon: 4 ounces = 554 mg potassiumThe Dietary Guidelines for Americans recommends at least 8 ounces of fish per week for adults based on a 2,000-calorie diet.Plus, eating fish likesalmonis known as a heart-healthy food because it is rich in omega-3s. The potassium in salmon also helps your heart, so there is even more reason to reach for this fish.2. AvocadoPictured recipe:Jason Mraz’s Guacamole1/2 cup mashed avocado = 560 mg potassiumAvocadosare also known for having heart-healthy fats. One serving is 1/3 of an avocado, which delivers 75 calories, 7 grams of fat, 4 grams of carbohydrate, 3 grams offiberand 1 gram of protein. Research points out that including avocados as part of the meal may promote satiety (aka the feeling of fullness) and reduce hunger. Other studies noted the weight-loss benefits of eating avocados regularly.3. Yogurt1 cup non-fat plain yogurt = 573 mg potassiumIn addition to potassium,yogurtalso delivers probiotics. Probiotics are good bacteria that help keep your gut healthy. When you buy yogurt, choose plain over flavored to save yourself lots of added sugar.4. Baked Acorn SquashPictured recipe:Moroccan Chickpea-Stuffed Acorn Squash.1 cup cubed acorn squash = 486 mg potassiumAcorn squash is high in fiber, an excellent source of vitamins A and C, and also provides vitamin B6, folate, vitamin K and potassium.What Happens to Your Body When You Eat Butternut Squash Regularly5. Dried Apricots1/2 cup dried apricots = 755 mg potassiumThis humble and sweet dried fruit is a great way to get in your potassium. Dried apricots are easy to find, unlike fresh, which have a very short season. Every half cup of dried apricots also delivers 5 grams of heart-healthy fiber.6. Baked Potato (with skin)Pictured recipe:Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette1 medium potato = 952 mg potassiumPotatoes have a bad reputation, but they are delicious and nutrient-packed vegetables, especially if you eat the skin. One medium potato has only 160 calories and delivers the minerals magnesium and phosphorus in addition to potassium.Healthy Baked Potato Recipes7. White Beans1/2 cup white beans = 500 mg potassiumBeans are a great source of plant-based protein and are also high in fiber. Protein and fiber are both satisfying and help fill you up. Try one of these recipes to up your intake:Ratatouille with White Beans & PolentaKale & White Bean Potpie with Chive BiscuitsCreamy Avocado & White Bean Wrap8. Dark Leafy GreensPictured recipe:One-Pot Italian Sausage & Kale Pasta.1 cup cooked spinach = 839 mg potassiumDark leafy greens are one of the healthiest foods you can eat, so it’s no surprise that they are also a good source of potassium. Dark leafy greens are also high in calcium, vitamin C and vitamin K.What Happens to Your Body When You Eat Spinach RegularlyWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Bananas, raw.U.S. Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, raw.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varietiesFord NA, Liu AG.The forgotten fruit: A case for consuming avocado within the traditional Mediterranean Diet.Front Nutr. 2020;7:78. doi:10.3389/fnut.2020.00078U.S. Department of Agriculture. FoodData Central.Yogurt, plain, low-fat.U.S. Department of Agriculture. FoodData Central.Squash, winter, acorn, raw.U.S. Department of Agriculture. FoodData Central.Apricots, dried, sulfured, uncooked.U.S. Department of Agriculture. FoodData Central. Potatoes,Russet, flesh and skin, baked.U.S. Department of Agriculture. FoodData Central.Beans, white, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture. FoodData Central.Spinach, cooked, boiled, drained, without salt.
When it comes to potassium, bananas may seem like the go-to food to get your fill of this mineral—one medium banana has around 420 mg, that’s 12 percent of your daily value.Potassium is found mainly in fruits and vegetables, helping you ward off muscle cramps. It’s also important for keeping your heart healthy and your blood pressure in a healthy range. That’s because potassium helps counteract the blood pressure-raising effect of sodium. But bananas aren’t the only potassium superstars. Here are eight potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them.What Happens to Your Body When You Eat Potassium1. SalmonSalmon: 4 ounces = 554 mg potassiumThe Dietary Guidelines for Americans recommends at least 8 ounces of fish per week for adults based on a 2,000-calorie diet.Plus, eating fish likesalmonis known as a heart-healthy food because it is rich in omega-3s. The potassium in salmon also helps your heart, so there is even more reason to reach for this fish.2. AvocadoPictured recipe:Jason Mraz’s Guacamole1/2 cup mashed avocado = 560 mg potassiumAvocadosare also known for having heart-healthy fats. One serving is 1/3 of an avocado, which delivers 75 calories, 7 grams of fat, 4 grams of carbohydrate, 3 grams offiberand 1 gram of protein. Research points out that including avocados as part of the meal may promote satiety (aka the feeling of fullness) and reduce hunger. Other studies noted the weight-loss benefits of eating avocados regularly.3. Yogurt1 cup non-fat plain yogurt = 573 mg potassiumIn addition to potassium,yogurtalso delivers probiotics. Probiotics are good bacteria that help keep your gut healthy. When you buy yogurt, choose plain over flavored to save yourself lots of added sugar.4. Baked Acorn SquashPictured recipe:Moroccan Chickpea-Stuffed Acorn Squash.1 cup cubed acorn squash = 486 mg potassiumAcorn squash is high in fiber, an excellent source of vitamins A and C, and also provides vitamin B6, folate, vitamin K and potassium.What Happens to Your Body When You Eat Butternut Squash Regularly5. Dried Apricots1/2 cup dried apricots = 755 mg potassiumThis humble and sweet dried fruit is a great way to get in your potassium. Dried apricots are easy to find, unlike fresh, which have a very short season. Every half cup of dried apricots also delivers 5 grams of heart-healthy fiber.6. Baked Potato (with skin)Pictured recipe:Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette1 medium potato = 952 mg potassiumPotatoes have a bad reputation, but they are delicious and nutrient-packed vegetables, especially if you eat the skin. One medium potato has only 160 calories and delivers the minerals magnesium and phosphorus in addition to potassium.Healthy Baked Potato Recipes7. White Beans1/2 cup white beans = 500 mg potassiumBeans are a great source of plant-based protein and are also high in fiber. Protein and fiber are both satisfying and help fill you up. Try one of these recipes to up your intake:Ratatouille with White Beans & PolentaKale & White Bean Potpie with Chive BiscuitsCreamy Avocado & White Bean Wrap8. Dark Leafy GreensPictured recipe:One-Pot Italian Sausage & Kale Pasta.1 cup cooked spinach = 839 mg potassiumDark leafy greens are one of the healthiest foods you can eat, so it’s no surprise that they are also a good source of potassium. Dark leafy greens are also high in calcium, vitamin C and vitamin K.What Happens to Your Body When You Eat Spinach Regularly
When it comes to potassium, bananas may seem like the go-to food to get your fill of this mineral—one medium banana has around 420 mg, that’s 12 percent of your daily value.Potassium is found mainly in fruits and vegetables, helping you ward off muscle cramps. It’s also important for keeping your heart healthy and your blood pressure in a healthy range. That’s because potassium helps counteract the blood pressure-raising effect of sodium. But bananas aren’t the only potassium superstars. Here are eight potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them.
What Happens to Your Body When You Eat Potassium
1. Salmon
Salmon: 4 ounces = 554 mg potassium
The Dietary Guidelines for Americans recommends at least 8 ounces of fish per week for adults based on a 2,000-calorie diet.Plus, eating fish likesalmonis known as a heart-healthy food because it is rich in omega-3s. The potassium in salmon also helps your heart, so there is even more reason to reach for this fish.
2. Avocado
Pictured recipe:Jason Mraz’s Guacamole
1/2 cup mashed avocado = 560 mg potassium
Avocadosare also known for having heart-healthy fats. One serving is 1/3 of an avocado, which delivers 75 calories, 7 grams of fat, 4 grams of carbohydrate, 3 grams offiberand 1 gram of protein. Research points out that including avocados as part of the meal may promote satiety (aka the feeling of fullness) and reduce hunger. Other studies noted the weight-loss benefits of eating avocados regularly.
3. Yogurt
1 cup non-fat plain yogurt = 573 mg potassium
In addition to potassium,yogurtalso delivers probiotics. Probiotics are good bacteria that help keep your gut healthy. When you buy yogurt, choose plain over flavored to save yourself lots of added sugar.
4. Baked Acorn Squash
Pictured recipe:Moroccan Chickpea-Stuffed Acorn Squash.
1 cup cubed acorn squash = 486 mg potassium
Acorn squash is high in fiber, an excellent source of vitamins A and C, and also provides vitamin B6, folate, vitamin K and potassium.
What Happens to Your Body When You Eat Butternut Squash Regularly
5. Dried Apricots
1/2 cup dried apricots = 755 mg potassium
This humble and sweet dried fruit is a great way to get in your potassium. Dried apricots are easy to find, unlike fresh, which have a very short season. Every half cup of dried apricots also delivers 5 grams of heart-healthy fiber.
6. Baked Potato (with skin)
Pictured recipe:Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette
1 medium potato = 952 mg potassium
Potatoes have a bad reputation, but they are delicious and nutrient-packed vegetables, especially if you eat the skin. One medium potato has only 160 calories and delivers the minerals magnesium and phosphorus in addition to potassium.
Healthy Baked Potato Recipes
7. White Beans
1/2 cup white beans = 500 mg potassium
Beans are a great source of plant-based protein and are also high in fiber. Protein and fiber are both satisfying and help fill you up. Try one of these recipes to up your intake:
8. Dark Leafy Greens
Pictured recipe:One-Pot Italian Sausage & Kale Pasta.
1 cup cooked spinach = 839 mg potassium
Dark leafy greens are one of the healthiest foods you can eat, so it’s no surprise that they are also a good source of potassium. Dark leafy greens are also high in calcium, vitamin C and vitamin K.
What Happens to Your Body When You Eat Spinach Regularly
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Bananas, raw.U.S. Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, raw.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varietiesFord NA, Liu AG.The forgotten fruit: A case for consuming avocado within the traditional Mediterranean Diet.Front Nutr. 2020;7:78. doi:10.3389/fnut.2020.00078U.S. Department of Agriculture. FoodData Central.Yogurt, plain, low-fat.U.S. Department of Agriculture. FoodData Central.Squash, winter, acorn, raw.U.S. Department of Agriculture. FoodData Central.Apricots, dried, sulfured, uncooked.U.S. Department of Agriculture. FoodData Central. Potatoes,Russet, flesh and skin, baked.U.S. Department of Agriculture. FoodData Central.Beans, white, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture. FoodData Central.Spinach, cooked, boiled, drained, without salt.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Bananas, raw.U.S. Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, raw.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varietiesFord NA, Liu AG.The forgotten fruit: A case for consuming avocado within the traditional Mediterranean Diet.Front Nutr. 2020;7:78. doi:10.3389/fnut.2020.00078U.S. Department of Agriculture. FoodData Central.Yogurt, plain, low-fat.U.S. Department of Agriculture. FoodData Central.Squash, winter, acorn, raw.U.S. Department of Agriculture. FoodData Central.Apricots, dried, sulfured, uncooked.U.S. Department of Agriculture. FoodData Central. Potatoes,Russet, flesh and skin, baked.U.S. Department of Agriculture. FoodData Central.Beans, white, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture. FoodData Central.Spinach, cooked, boiled, drained, without salt.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Bananas, raw.U.S. Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, raw.U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varietiesFord NA, Liu AG.The forgotten fruit: A case for consuming avocado within the traditional Mediterranean Diet.Front Nutr. 2020;7:78. doi:10.3389/fnut.2020.00078U.S. Department of Agriculture. FoodData Central.Yogurt, plain, low-fat.U.S. Department of Agriculture. FoodData Central.Squash, winter, acorn, raw.U.S. Department of Agriculture. FoodData Central.Apricots, dried, sulfured, uncooked.U.S. Department of Agriculture. FoodData Central. Potatoes,Russet, flesh and skin, baked.U.S. Department of Agriculture. FoodData Central.Beans, white, mature seeds, cooked, boiled, without salt.U.S. Department of Agriculture. FoodData Central.Spinach, cooked, boiled, drained, without salt.
U.S. Department of Agriculture. FoodData Central.Bananas, raw.
U.S. Department of Agriculture. FoodData Central.Fish, salmon, Atlantic, wild, raw.
U.S. Department of Health and Human Services and U.S. Department of Agriculture.2020-2025 Dietary Guidelines for Americans.
U.S. Department of Agriculture. FoodData Central.Avocados, raw, all commercial varieties
Ford NA, Liu AG.The forgotten fruit: A case for consuming avocado within the traditional Mediterranean Diet.Front Nutr. 2020;7:78. doi:10.3389/fnut.2020.00078
U.S. Department of Agriculture. FoodData Central.Yogurt, plain, low-fat.
U.S. Department of Agriculture. FoodData Central.Squash, winter, acorn, raw.
U.S. Department of Agriculture. FoodData Central.Apricots, dried, sulfured, uncooked.
U.S. Department of Agriculture. FoodData Central. Potatoes,Russet, flesh and skin, baked.
U.S. Department of Agriculture. FoodData Central.Beans, white, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture. FoodData Central.Spinach, cooked, boiled, drained, without salt.
