Top 10 Potassium-Rich Foods

Look at Potassium as a hydration tool for your body.  Without it, your body would suffer from catastrophic dehydration and severe headaches.  It’s also the third most important mineral in keeping the organs of the body functioning properly.

The current recommended dietary intake for male and female adults is 4,700 milligrams of potassium per day.

What foods are rich in potassium? There are a lot of potassium-rich foods to choose from to meet your daily requirement. This list includes some of the highest potassium-rich foods.

1) Avocado

Avocado is definitely one of my favorite potassium-rich foods. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects of avocado consumption on metabolic disease risk factors.  Look at the variety of ways the avocado could be used in salad (chicken & avocado salad), guacamole, and even using them on sandwiches.  Also, best “good” fat out there.  Hop to it!

2) Acorn squash
26% DV

Acorn squash is a vegetable source of potassium that really should be more popular than it is because it also contains high levels of antioxidants. This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.  Honestly, would I eat squash with avocado being above? Probably not, but it’s an option for those of you out there who aren’t fans of the green.

3) Spinach
1 cup cooked = 21% DV

There’s a reason why spinach was the cartoon character Popeye’s power food of choice, and it’s not because of his biceps being massively big, either.  Not only is spinach a potassium-rich food, scientific research has shown that spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer fighting agents. I thought spinach use to be disgusting, but if you eat it with a sandwich, just like avocado, you can’t even taste it.  I started eating spinach with sandwiches after my tenure in down-under.

4) Sweet potato
1 large potato = 24% DV

Sweet potatoes are a potassium-rich food that contain a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene vitamin C and vitamin B6.  Plus sweet potatoes have been shown in scientific animal research to exhibit anti-ulcer activity and are likely helpful in the successful treatment of peptic ulcers.

5) Wild-caught salmon

1/2 fillet = 21% DV

In addition to potassium as well as other vitamins, minerals and protein, wild-caught salmon is loaded with health-promoting omega 3 fatty-acids The benefits of these essential fatty acids include decreasing the risk of heart disease and stroke while also helping reduce symptoms of depression, high blood pressure, attention deficit hyperactivity disorder (ADHD), joint pain and chronic skin ailments like eczema.


6) Pomegranate
1 whole: 19% DV

Pomegranate seeds and its juice are awesome fruit sources of potassium. They’re also loaded with fiber, vitamin C and vitamin K amongst other nutrients. Also, pomegranate juice has also been found to be the healthiest fruit juice in the world.

7) Coconut Water
1 cup: 17% DV

Looking for more potassium-rich foods that come in liquid form? Coconut water, without sugar, is a beverage option that is high in electrolytes like potassium, but not too high in sugar or calories.


8) Banana
1 large banana: 18% DV

Bananas are the absolute best, but it’s high in sugars and carbs. That’s why I recommend bananas as a quick source of energy before a workout or a post-workout nutrient-rich recovery food to help repair muscle and balance water retention. Exercising, especially an intense workout, is one of the major ways that your potassium levels can get drained so that’s why it’s crucial to consume potassium-rich foods like bananas.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Blog at

Up ↑

%d bloggers like this: