Complete list of 35 potassium rich foods ranked by mg per serving. Discover which foods beat bananas and how to hit your daily 3,400–4,700mg target.
Frequently Asked Questions
What food is the highest in potassium?
Beet greens lead at 1,309mg per cooked cup, followed by white beans (1,004mg/cup) and lima beans (969mg/cup). A banana — the food most associated with potassium — contains 422mg per medium fruit, which ranks well below more than a dozen common foods on this list.
How much potassium do I need per day?
The NIH Adequate Intake (AI) is 3,400mg/day for adult men and 2,600mg/day for adult women. The FDA Daily Value on food labels is set higher at 4,700mg/day to cover most population groups. Only about 2% of Americans currently meet the 4,700mg target.
What are the signs of low potassium?
Low potassium (hypokalemia) commonly causes muscle weakness, fatigue, muscle cramps, constipation, and in severe cases, irregular heart rhythm. Mild deficiency is widespread and often goes undiagnosed. A varied diet rich in vegetables, legumes, and fruit is the most effective prevention.
Do potassium rich foods lower blood pressure?
Yes. A meta-analysis cited by the NIH found that increasing potassium intake by 1,640mg per day is associated with a 21% lower risk of stroke. Potassium works by counteracting sodium's effect on blood vessel walls — the potassium-to-sodium ratio matters as much as potassium alone.
Should you avoid potassium rich foods if you have kidney disease?
Not necessarily. Only patients with advanced chronic kidney disease (CKD stages 3b–5) or those on dialysis typically need to restrict high-potassium foods, because impaired kidneys cannot excrete excess potassium efficiently. People with earlier-stage CKD or those without a kidney condition do not need to limit potassium intake. Always consult a dietitian for personalized guidance.