8 Potassium

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Potassium is an electrolyte important for heart and bone health, muscle and nerve function, and more. Eating a diet high in potassium can help lower blood pressure, reduce the risk of developing kidney stones, and may help regulate blood sugar levels, among other benefits.

Although many different foods offer good sources of potassium, many Americans don’t meet the recommendations for daily potassium intake. Incorporating more potassium-rich foods in your diet can help you reach your optimal intake.

How much potassium you need varies based on your age, sex, and whether you’re pregnant or breastfeeding. Here are the adequate intakes (AIs) for potassium:

Most Americans are not meeting these potassium recommendations, and potassium has been classified as a “nutrient of public health concern” in the Dietary Guidelines for Americans.

If you regularly under-consume potassium, you may be at risk for hypertension, or high blood pressure. This is partly because potassium interacts with sodium in the body and without enough potassium, your body may become more sensitive to sodium.

Because of potassium’s role in blood pressure regulation, it’s an important nutrient in the DASH (Dietary Approaches to Stop Hypertension) diet. Inadequate potassium intake can also increase your risk of developing kidney stones by increasing urinary calcium excretion.

You may think of bananas when you think of potassium-rich fruit. A medium banana offers about 451 mg of potassium, which is about 9.5% of the Daily Value (DV). However, several fruits have even higher levels of potassium than a banana.

Durian, a fruit popular in Southeast Asia, has an impressive 1,059 mg of potassium in each cup, which is 23% of the DV. Other fruits that are good sources of potassium include:

If you don’t have access to these fruits, other fruits with potassium include kiwi, cantaloupe, grapefruit, and apricots.

Dried fruit is also high in potassium since it’s essentially a concentrated version of fresh fruit. Plus, it’s easy to bring with you on-the-go and it has a much longer shelf life than fresh fruit. The dried fruits with the most potassium include dried apricots, prunes, and raisins:

Vegetables are one of the most potassium-rich food groups. And it’s not just leafy greens—even potatoes are a good source of potassium. Fufu, a West and Central African starchy vegetable, is very high in potassium, with 1,080 mg per cup, or 23% of the DV. Other vegetables high in potassium include:

Besides potassium, vegetables are also great sources of fiber for digestive health and phytonutrients that can help prevent chronic disease.

Whole fruit and vegetables are important because they contain fiber, a nutrient that promotes digestive health, helps manage cholesterol, and promotes satiety. However, drinking 100% fruit juice is a good way to get in vitamins and minerals found in whole fruit, including potassium.

Juices that are good sources of potassium include:

Dairy is one of the best sources of calcium, an important nutrient for bone health, but it’s also a good source of potassium. You can find potassium in yogurt, kefir, and milk.

Greek yogurt has only about half as much potassium as regular yogurt. It does have more protein, though, which is why many people like it. If you prefer Greek yogurt, you’ll still be getting some potassium, but you may need to incorporate more potassium-rich foods to meet your needs.

Yogurt and kefir are also rich in probiotics, which help promote gut health and may also improve immune and mental health.

Legumes include beans, lentils, and peas. They are good sources of plant-based protein, phytonutrients, and fiber.

Not all legumes are high in potassium, but incorporating certain legumes into your diet can increase potassium intake. Legumes that are good sources of potassium include:

For a potassium-rich meal, you might make a soup with lentils, potatoes, squash, and Swiss chard. This legume and vegetable combination is packed with both potassium and fiber.

Seafood is a nutrient-dense protein source with additional health benefits. Certain kinds of seafood are good sources of potassium as well as other nutrients like vitamin D, zinc, and omega-3 fatty acids.

Some types of seafood that offer potassium, based on a 3-ounce serving, include:

While meat doesn’t have as much potassium as fruits and vegetables do, it can still help you meet your overall potassium needs. Like seafood, it’s also a good source of complete protein.

Goat is a popular type of meat in African, Middle Eastern, and some Caribbean cuisines, and offers a good source of potassium. Chicken breast and beef contain similar amounts:

You can pair these meats with vegetables or legumes for a well-rounded, health-promoting meal that includes potassium, fiber, and carbohydrates for energy and satiety.

Soy products, including many plant-based food options, can help you meet your daily potassium needs. Common soy products like soy milk, soybeans, tofu, edamame, and tempeh are also complete sources of plant protein and good sources of other nutrients like magnesium and calcium.

Here’s the potassium content of popular soy products:

While soy products aren’t especially high in potassium, they can contribute to your overall potassium intake as part of a well-balanced diet.

Potassium is found in several different foods, yet many Americans are not meeting their daily potassium needs. Fruits, vegetables, and legumes are some of the best sources of potassium and offer many other nutrients, like fiber. However, potassium is also found in seafood, dairy products, meat, and soy products. Eating a well-rounded diet that contains these food groups will help you to meet your potassium needs and promote your overall health.

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