13 Best Foods High In Potassium – Healthy & Rich Suppliers!

Potassium is essential for our body. We show you the best high potassium-rich foods that you should eat every day!

Foods high in potassium – Foods containing potassium can be getting found among vegetables, in meat, fish, but also fruits. Legumes are particularly high in potassium.

Soybeans, lima beans, and white beans cover the majority of our top 13 potassium-rich foods. Increase your endurance and shorten your recovery phases after sports with tasty potassium foods. 2-3 g potassium per day is getting recommended.

 

Table of Contents

Foods high in potassium

Here is the list of best foods high in potassium.

1. Spinach

Potassium rich food spinach
Foods high in potassium – Potassium-rich food spinach / Image by Thilo Becker from Pixabay

100 grams of spinach contains 600 milligrams of potassium. The green leafy vegetables belong to the category of potassium-rich foods. You can enjoy it with pasta, potatoes, sauces, on salads, in soups or plain enjoy it.

 

2. Wheat germ

Wheatgerm as a source of potassium.
Foods high in potassium – Wheatgerm as a source of potassium. / Image by Klaus Beyer from Pixabay

100 grams of wheat germ contains 780 milligrams of potassium. Wheat germ is very healthy and nutritious. They contain a lot of protein, fat, and vitamins. Wheat germ is the most valuable part of the wheat grain because it contains not too many nutrients. They are suitable for our muscle growth, nerves, and blood formation.

 

3. Cocoa powder

Potassium-rich food cocoa powder.
Foods high in potassium – Potassium-rich food cocoa powder. / Image by janiceweirgermia from Pixabay

100 grams of weakly deoiled cocoa powder contains 1920 milligrams of potassium. Buy drinking a cup of cocoa you can deliciously fill your potassium reserves. Don’t take the ready-made cocoa from the supermarket but go for unprocessed cocoa powder. It tastes a little bit bitter, but still contains a lot of essential nutrients like potassium.

 

4. Fennel

Fennel Potassium Food.
Foods high in potassium – Fennel Potassium Food. / Image by congerdesign from Pixabay

100 grams of fennel contains 780 milligrams of potassium. Put it in the pan, in risotto, or on a salad. Fennel is a great vegetable that ends up on our plates far too rarely. Fennel is 80 percent water, which makes it particularly low in calories. The essential oils support digestion, have an anti-inflammatory effect, and strengthen the stomach.

 

5. Dried soya beans

Soya beans is a portion of food with much potassium.
Foods high in potassium – Soya beans is a portion of food with much potassium. / Image by Niek Verlaan from Pixabay

100 grams of dried soybeans contain 1900 milligrams of potassium. Vegetarians and vegans love soy, whether as milk, tofu, or in spreads. It serves them as an edible vegetable protein source and contains a lot of vitamin B3. But it is more than just a meat substitute. Soy is a great way to get potassium. For more check here vegan foods high in potassium.

 

6. Chanterelles

Chanterelles are high potassium-rich food.
Foods high in potassium – Chanterelles are high potassium-rich food. / Image by Anna Persson from Pixabay

100 grams of dried chanterelles contain 5370 milligrams of potassium. Inedible mushrooms contain many minerals, including potassium. The content is particularly high when dried. Thus, 100 grams of porcini mushrooms contain 2177 milligrams of potassium. But mushrooms and shiitake mushrooms are also good sources of potassium. By the way, fresh chanterelles contain 507 mg potassium. Dried mushrooms go very well with noodles and sauces of all kinds. They are especially tasty if you make a seasoning salt from them.

 

7. Dried apricots

Dried apricots are potassium high food.
Foods high in potassium – Dried apricots are potassium high food. / Image by Enotovyj from Pixabay

100 grams of dried apricots contain 1700 milligrams of potassium. If you think you are not getting enough potassium, you should have dried fruits of all kinds on your menu. In dates, plums, raisins, and peaches, there is much potassium. You can mix them into muesli, use them as a sugar substitute in baking, make energy balls out of them, or just snack on them.

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  • Dried peaches 1100 mg potassium per 100 grams
  • Dried dates 790 mg potassium per 100 grams
  • Dried figs 780 mg potassium per 100 grams
  • Raisins 725 mg potassium per 100 grams

 

8. Dried lentils

Lentils are high in potassium
Foods high in potassium – Lentils are high in potassium. / Image by Ulrike Leone from Pixabay

100 grams of lentils contain 800 milligrams of potassium. Lentils, like beans, belong to the legumes and are celebrated as a source of protein. But the tasty pulses are also good sources of potassium. If you are a vegan, check here for more about high protein vegan foods.

 

9. Wheat bran

Wheat bran contains much potassium.
Foods high in potassium – Wheat bran contains much potassium. / Image by 文峰 侯 from Pixabay

100 grams of wheat bran contains 1390 milligrams of potassium. Wheat bran is filling and keeps the intestines fit. For a long time, it was only getting used as animal feed, and now it also lands on our plates. It is a component of many mueslis and baked goods. Just put a spoonful of it in your yogurt. The bran swells up in your stomach and makes you full for a long time.

 

10. Dried peas

Peas as a source of potassium.
Foods high in potassium – Peas as a source of potassium. / Image by braetschit from Pixabay

100 grams of dried peas contain 880 milligrams of potassium. They often end up on our plates only as a side dish. Most people pay little attention to them, but we should do so. Peas are a high source of protein and also contain much potassium.

 

11. Dried white beans

Potassium-rich foods - white beans lots of potassium.
Foods high in potassium – Potassium-rich foods – white beans lots of potassium. / Image by zoosnow from Pixabay

100 grams of dried white beans contain 1300 milligrams of potassium. White beans are legumes and ideal suppliers of dietary fiber, starch, vitamins, and minerals. The tasty fillers are suitable for stews and soups. 100 grams of white beans contain 1,300 milligrams of potassium and are a good source of potassium.

 

12. Pistachios

Pistachios contain lots of potassium nuts.
Foods high in potassium – Pistachios contain lots of potassium nuts. / Image by Alexas_Fotos from Pixabay

100 grams of pistachios contain 970 milligrams of potassium. Pistachios are a great snack. You may nibble the small green nuts more often. Like all nuts, they contain many calories, but they balance this out with healthy fats and good potassium content. You can also check for more about pistachio benefits and side effects.

Nuts with also much potassium:

  • Peanuts 740 mg potassium per 100 grams
  • Almonds 690 mg potassium per 100 grams
  • Brazil nuts 670 mg potassium per 100 grams
  • Hazelnuts 620 mg potassium per 100 grams
  • Walnuts 450 mg potassium per 100 grams

 

13. Tomato paste

Potassium-rich foods Tomatoes contain much potassium.
Foods high in potassium – Potassium-rich foods Tomatoes contain much potassium. / Image by ALBERTO FABREGAS from Pixabay

100 grams of concentrated tomato paste contains 1014 milligrams of potassium. Tomato paste refines sauces and soups, and it gives marinades and salads a fruity note. Tomato paste is a highly concentrated tomato pulp that should not be missing in any sauce. However, most people are not aware that tomato paste is a potassium-containing food.

 

Full list of potassium-containing foods

Here is the full list of vegetables, salads, legumes, meat, poultry, sausages, fish, fats, oils, fruits, milk, dairy products, egg, cereal products, beverages, and miscellaneous potassium-containing foods with mg values content per 100g food servings.

 

Vegetables and salads potassium content per 100 g

  • Spinach 633mg
  • Horseradish 554mg
  • Kale 490mg
  • Lamb’s lettuce 420mg
  • Potatoes 411mg
  • Brussels sprouts 388,5mg
  • Kohlrabi 376mg
  • Broccoli 373mg
  • Beetroot 335mg
  • Cauliflower 328mg
  • Carrots 290mg
  • Red cabbage 267mg
  • Tomatoes 242mg
  • Leek 235mg
  • Asparagus 203mg
  • Paprika 177mg
  • Courgette 152mg

 

Legumes potassium content per 100 g

  • Soybeans 1775mg
  • Lima beans 1725mg
  • White beans 1320mg
  • Peas 935,5mg
  • Lenses 810mg
  • Chickpeas 180mg

 

Meat, poultry, and sausages potassium content per 100 g

  • Goose 420mg
  • Leg of lamb 380mg
  • Fried chicken 359mg
  • Pork liver 350mg
  • Pork 349mg
  • Veal fillet 348mg
  • Deer back 342mg
  • Beef 2mg
  • Cutlet 326mg
  • Kassel 324mg
  • Cervelat sausage 323,5mg
  • Schnitzel 292mg
  • Duck 270mg
  • Knuckle of pork 247mg
  • Salami 224mg
  • Vienna sausage 204mg
  • Bratwurst 140mg

 

Fish potassium content per 100 g

  • Halibut 446mg
  • Trout 413mg
  • Mackerel 396mg
  • Carp 382,5mg
  • Salmon 371mg
  • Herring 360mg
  • Plaice 311mg
  • Redfish 308mg
  • Pike 304mg
  • Shrimps 266mg
  • Lobster 220mg
  • Eel 217mg
  • Oysters 184mg

 

Fats and oils potassium content per 100 g

  • Mayonnaise 18mg
  • Butter 16mg
  • Margarine 7mg
  • Corn germ oil 1mg
  • Sunflower oil 1mg

 

Fruits potassium content per 100 g

  • Bananas 382mg
  • Honeydew melon 330mg
  • Black currants 325,5mg
  • Kiwis 295mg
  • Apricots 280mg
  • Nectarines 270mg
  • Red currants 238mg
  • Raw plums 221mg
  • Tangerines 210mg
  • Peaches 204mg
  • Blackberries 180mg
  • Orange 177mg
  • Raspberries 169mg
  • Strawberries 147mg
  • Apples 144mg
  • Pears 128mg
  • Canned Plums 122mg
  • Cranberries 77mg

 

Milk, dairy products, egg potassium content per 100 g

  • Processed cheese 200mg
  • Kefir 157mg
  • Whole milk 157mg
  • Brie 150mg
  • Buttermilk 147mg
  • Egg 144mg
  • Bavaria Blu 100mg
  • Emmental 100mg
  • Gouda 100mg
  • Tilsiter 100mg
  • Edam 67mg

 

Cereal products potassium content per 100 g

  • Bran 1380mg
  • Barley 444mg
  • Crispbread 436mg
  • Muesli 421mg
  • Oat flakes 348mg
  • Pumpernickel 338mg
  • Wholemeal bread 291mg
  • Rye bread 244mg
  • Natural rice 150mg
  • White bread 130mg

 

Beverages potassium content per 100 g

  • Red wine 120mg
  • White wine 110mg
  • Sparkling wine 50mg
  • Altbier 49mg
  • Wheat whole beer 44mg

 

Miscellaneous potassium content per 100 g

  • Cocoa powder 1500mg
  • Brazil nuts 644mg
  • Walnuts 544mg
  • Milk chocolate 435,5mg
  • Nougat 248mg
  • Honey 45mg

 

List of vegetable foods high in potassium 

Potassium-rich foods are mainly vegetable foods. Meat and fish have only a low potassium content. The potassium content of selected foods per portion*

*Usual portions are:

  • Leaf salads: 30 – 50 g
  • Bread, 2 slices: 100 g
  • Dumpling: 2
  • Raw vegetables: 100 g
  • Cereal flakes: 50 g
  • Potatoes: 250 g
  • Vegetables: 150 g
  • Noodles Gross weight: 75 g
  • Fruit: 125 g
  • Rice gross weight. Approx. 60 g

Here is the list of Potassium-rich foods from low to high.

 

Potassium low foods, up to 160 milligrams

Vegetables

  • chicory
  • iceberg lettuce
  • gherkins
  • lettuce
  • mung bean sprouts
  • radicchio
  • onions

 

Fruits

 

Side dishes

  • bulgur
  • cornflakes
  • couscous
  • corn tortillas
  • noodles
  • polenta
  • rice peeled
  • rice unpeeled
  • white flour pasta
  • white bread

 

Potassium medium foods, 160 to 300 mg

Vegetables

  • Chinese cabbage
  • endive
  • lamb’s lettuce
  • green peppers
  • cucumber
  • canned drained corn
  • radish
  • pickled beetroot
  • sauerkraut
  • boiled asparagus
  • shiitake mushrooms
  • white cabbage
  • zucchini

 

Fruits:

 

Side dishes

  • brown bread
  • oat flakes
  • mixed bread
  • bread dumplings
  • wholemeal noodles
  • watery and potatoes cooked in plenty of water

 

Potassium high foods, 300 to 600 mg

Vegetables

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  • eggplant
  • cauliflower
  • broccoli
  • green beans
  • peas
  • carrots
  • kohlrabi
  • turnips
  • pumpkin
  • leek
  • dandelion
  • corn
  • radish
  • Brussels sprouts
  • black salsify
  • celery
  • red pepper
  • red cabbage
  • tomatoes
  • savoy cabbage

 

Fruit

  • apricots
  • bananas
  • raspberries
  • honeydew melon
  • currants
  • kiwi
  • quince
  • rhubarb

 

Side dishes

  • muesli
  • wholemeal bread
  • watery potatoes or potatoes cooked in plenty of water

 

Miscellaneous: For potatoes, vegetables, and fruit, a potassium-reduced preparation reduces the potassium content by 30 to 75%.

 

Potassium extremely high foods, over 600 mg

Vegetables

  • vegetable juice
  • avocado
  • fennel
  • kale
  • spinach
  • all mushrooms except shiitake

 

Fruits

  • fruit juice
  • dried fruit

 

Side dishes

  • boiled potatoes
  • baked potatoes
  • potato dumplings
  • mashed potatoes
  • french fries
  • all ready-to-eat potato products (dry and frozen)

 

Other

  • cocoa
  • nuts
  • almonds
  • seeds
  • tomato paste

 

 

FAQ Potassium

Where is a lot of potassium?

Many plant-based foods contain enough potassium to cover daily requirements: Soya beans 1800 mg/100 g, dried apricots 1700 mg/100 g, white beans 1300 mg/100 g, peas 900 mg/100 g, dried dates or figs 800 mg/100 g, spinach 550 mg/100 g, kale 500 mg/100 g, avocado 480 mg/100 g, potatoes 420 mg/100 g, fennel 400 mg/100 g.

What to eat if you are low in potassium?

Potassium is particularly high in vegetable foods such as bananas, apricots, raspberries, or rhubarb. Almost all fresh vegetables. Especially cabbage and green vegetables, but also carrots, pumpkin, or celery. Legumes, Potatoes, Mushrooms, Whole grain products, and Nuts.

Which fruit contains the most potassium?

Excellent natural sources of potassium are fresh fruits such as bananas, peaches, apricots, apples, strawberries, honeydew melons, figs, green vegetables, potatoes, and wheat germ, but also dried fruits, dates, figs, apricots and nut kernels. Potassium is also getting found in animal foods.

What does potassium do?

Potassium is found in cells of the body and plays a vital role in the electrolyte balance of the cells. It is responsible for the formation of nerve impulses and their transmission within the nervous system to the muscle fibers and the heart.

What causes potassium deficiency?

Potassium deficiency is usually getting caused by the increased loss of potassium through vomiting, diarrhea, or the intake of dehydrating medication. Eating disorders or insufficient fluid intake can lead to reduced potassium intake.

Is milk rich in potassium?

Nuts, vegetables, potatoes, bananas, and whole-grain products are particularly abundant. Low potassium, on the other hand, are highly processed foods such as fats, oils, sugar, white flour, polished rice and pasta, drinking and mineral water contain very little potassium.

What are the symptoms of potassium deficiency?

Other symptoms of potassium deficiency are Cardiac arrhythmia, circulatory problems, dizziness, digestive problems like constipation, nausea, stomach ache, intestinal arrest, headache, mood swings, fatigue, and kidney problems.

How vital is potassium for the body?

The mineral potassium is essential for energy, heart, circulation, and muscles. Potassium is crucial for cell health. For humans, potassium is an essential mineral. After calcium, phosphorus, and sulfur, it is the fourth most common element in the body.

Can potassium deficiency be fatal?

A lack of the mineral can lead to cardiac arrhythmia. The heartbeat accelerates up to a racing heart. Edemas water retention develops in the legs. If the potassium level in the blood falls below 2.5 mmol/l, this can be fatal.

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How much potassium?

The exact requirement is not known—estimated adequate intake for adolescents 15 years and older and adults per day values: 4,000 mg potassium. For nursing mothers, the estimated value is 4,400 mg /day.

Do nuts have much potassium?

Most people are undoubtedly aware that bananas are rich in potassium. Almonds contain twice as much potassium as the same amount of banana. Potassium is getting found in nuts, whole grain products, potatoes, and vegetables.

Is there much potassium in bananas?

The banana contains significantly more carbohydrates than other fruits. In addition to its high energy content, it also contains a lot of potassium and magnesium.

Do blueberries have much potassium?

But these are not the only essential ingredients found in blueberries. It also contains many minerals, such as iron, calcium, magnesium, and potassium.

Does asparagus have much potassium?

Asparagus has hardly any calories, but much potassium. Asparagus consists of 90 percent water and contains essential minerals.

Can stress cause potassium deficiency?

It is caused by the stress hormone cortisol, which puts our body on the alert and ensures, among other things, that aldosterone levels rise. If the aldosterone level rises as a result of sustained stress, this causes both blood pressure and the concentration of potassium in the blood to fall.

In which foods is potassium phosphoricum present?

Natural sources in food include Barley, whole grains, lentils, sunflower seeds, meat, sea fish, poultry, potatoes, tomatoes, olives, vegetables in general, apples, lemons, dried fruits. In a healthy diet, the need for potassium phosphoricum should be sufficiently getting covered.

What does a too high potassium level do?

In hyperkalemia, the potassium level in the blood is too high. There are many causes of high potassium levels, including kidney disease, drugs that affect kidney function, and the consumption of too many potassium supplements.

What does the potassium level in the blood say?

The average blood level for potassium in adults in serum is between 3.5 and 5.1 mmol/l. Slightly different values may result from the type of analyzer used. Elevated potassium levels can be getting caused by burns, kidney disease, medication, and blood transfusions, for example.

Is too much potassium dangerous?

Excessive potassium intake can also lead to hyperkalemia, as can drugs that negatively influence the excretion of potassium via the kidneys. Acute and chronic kidney diseases can also be a cause. Hyperkalemia is asymptomatic.

How much potassium is healthy?

Medium-high potassium content is suitable. The daily potassium requirement of a healthy person is between 2 and 4 grams according to the recommendations of food experts.

How much potassium do you need daily?

10 to 13 years: 2,900 mg potassium per day. 13 to 15 years: 3,600 mg of potassium per day. 15 to 19 years: 4,000 mg of potassium per day.

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Is potassium good for the heart?

The mineral potassium is essential for healthy heart function. A deficiency can lead to cardiac arrhythmia and arteriosclerosis.

Does garlic have potassium?

In addition to the minerals calcium, magnesium, and potassium, garlic contains significant amounts of vitamins of the B group, vitamin K and vitamin C.

Do mandarins have a lot of potassium?

Mandarins and their related varieties are essential sources of vitamin C during the winter months. They also contain potassium and folic acid.

Where is little potassium contained?

A portion of fresh fruit of about 150 g that is a handful is possible every day. Prefer low potassium varieties. Low potassium vegetables are iceberg lettuce, chicory, Chinese cabbage, endive, lamb's lettuce, cucumber, lettuce, green peppers, radicchio, radishes, white cabbage, zucchini.

 

 

Conclusion:

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