Foods High in Potassium
The following is general information. Please work with your clinician to find the best balance for you. For example, sometimes you may be asked to limited your potassium.
The Importance of Potassium
Potassium is an essential mineral that plays a critical role in maintaining proper fluid balance, supporting heart health, and aiding muscle and nerve function. Adequate potassium intake helps regulate blood pressure, prevent muscle cramps, and support overall well-being.
Recommended Daily Intake
The recommended daily intake of potassium varies based on age and sex:
- Adult Men and Women: 2,600-3,400 mg
Foods High in Potassium
| Food | Potassium Content (per serving) |
|---|---|
| Banana | ~422 mg (1 medium) |
| Sweet Potato | ~450 mg (1 medium) |
| Spinach (Cooked) | ~838 mg (1/2 cup) |
| White Beans | ~595 mg (1/2 cup cooked) |
| Avocado | ~485 mg (1/2 avocado) |
| Salmon | ~384 mg (3 oz cooked) |
| Yogurt | ~380 mg (6 oz) |
| Oranges | ~232 mg (1 medium) |
| Potatoes | ~926 mg (1 medium) |
| Tomatoes | ~292 mg (1 medium) |
| Black Beans | ~611 mg (1/2 cup cooked) |
| Mushrooms | ~223 mg (1 cup) |
| Apricots | ~314 mg (5 halves) |
| Coconut Water | ~600 mg (1 cup) |
| Winter Squash | ~448 mg (1 cup) |
Some Recipe Ideas
1. Banana and Peanut Butter Smoothie:
- Blend bananas, Greek yogurt, a scoop of peanut butter, and a splash of almond milk.
- Add a sprinkle of cinnamon for extra flavor.
2. Sweet Potato and Black Bean Tacos:
- Roast sweet potato cubes with a drizzle of olive oil and taco seasoning.
- Fill whole wheat tortillas with the roasted sweet potatoes, black beans, diced avocado, and salsa.
3. Greek Yogurt and Berry Parfait:
- Layer Greek yogurt with mixed berries (such as strawberries, blueberries, and raspberries).
- Sprinkle with chopped walnuts or almonds.
4. Salmon and Avocado Salad:
- Grill or bake salmon fillet.
- Toss mixed greens with sliced avocado, cherry tomatoes, and cucumber.
- Top with the cooked salmon and a light vinaigrette.
5. Mango Salsa Chicken:
- Grill or bake chicken breast.
- Top with homemade mango salsa made with diced mango, red onion, jalapeno, cilantro, lime juice, and a pinch of salt.
6. Coconut Banana Oatmeal:
- Cook oats with coconut milk or almond milk.
- Top with sliced bananas, toasted coconut flakes, and a drizzle of honey.
7. Spinach and Mushroom Omelette:
- Whisk eggs and make an omelette with sautéed spinach, mushrooms, and a sprinkle of feta cheese.
- Serve with a side of sliced avocado.
8. Potato and Kale Hash:
- Dice potatoes and cook until crispy in a skillet with a touch of olive oil.
- Add chopped kale, diced bell peppers, and onions.
- Season with your favorite herbs and spices.
9. Yogurt and Fruit Bowl:
- Mix Greek yogurt with sliced peaches, kiwi, and grapes.
- Top with a handful of mixed nuts or seeds.
10. White Bean and Vegetable Stir-Fry:
- Sauté white beans with a variety of colorful vegetables like bell peppers, zucchini, and snap peas.
- Stir in a light soy-ginger sauce and serve over brown rice.