7 Potassium-Rich Foods To Add To Your Diet

The human body relies on potassium, an essential mineral and electrolyte. It may be present in a broad range of foods and serves several purposes, including as facilitating muscular contraction and maintaining a regular heartbeat.

Potassium is a vital mineral, thus consuming enough of it is crucial. Learn more about potassium, including the recommended daily allowance, dietary sources, and more, right here!

The Role of Potassium in Health

Potassium is an electrolyte, which are charged elements essential for maintaining proper fluid balance throughout the body.

“Potassium is a necessary electrolyte that facilitates the transmission of electric current. Maggie Michalczyk, a licensed dietitian in Chicago, explains, “These impulses tell our hearts to beat, our muscles to contract, and our nervous system to transmit impulses.”

A registered dietitian in Morristown, New Jersey, says, “Potassium is especially important for heart and kidney function, muscle contraction, and nerve transmission.”

More study is needed to prove the favorable health effects of potassium, although preliminary findings suggest it may help preserve bones and reduce blood pressure.

Potassium-Rich 7 Foods

A registered dietitian in Ann Arbor, Michigan, all believe that it is preferable to achieve your potassium needs via food rather than supplements. As such, I thought I’d compile a list of some of the best dietary sources of potassium.

Apricots, dried

One cup of dried apricots, for example, contains about 1,510 milligrams of potassium, making them a good source of the mineral. Vasko believes that dried fruit is a good natural snack since it is high in antioxidants and natural carbohydrates. The sugar level in dried fruit, however, should be monitored closely.


One cup of raw lentils has about 1,300 milligrams of potassium, which is great news for those who enjoy eating lentil soup. Furthermore, “Lentils are also a great source of plant-based protein and fiber,” as Tomaino puts it. They are versatile and can serve as the foundation of a grain bowl, a salad topper, or even as the meat in bean-based burgers.


The uncooked fruit of the avocado tree contains around 728 milligrams of potassium per cup. Avocados are an excellent source of potassium and healthful fats, Fiber, vitamins K, E, and folate (or folic acid) are also included. Avocados are beneficial to your health in many ways, including your heart, digestive system, and skin.


One cup of cooked edamame contains roughly 676 milligrams of potassium, making it a useful addition to a diet that aims to increase potassium intake. Vasko argues that the isoflavones found in soybeans have a beneficial effect on cardiovascular health.

Carrots with honey

A lesser-known source of potassium, 488 mg may be found in only one cup of diced sweet potatoes. These tubers are an excellent source of potassium as well as vitamins A and C and fiber. “Sweet potatoes support eye health, help boost the immune system, and promote healthy skin.”


One medium-sized banana contains roughly 422 milligrams of potassium, making it one of the most popular foods high in this mineral. Bananas, which are strong in potassium, are good for your energy levels and your digestion. They are a good source of potassium as well as dietary fiber, vitamins C and B6, and magnesium.


Potassium is abundant in dark, leafy greens like spinach. The potassium content of raw spinach is around 167 milligrams per cup. For example, “Spinach is also rich in vitamins A, C, and K, as well as iron and antioxidants,”

2 thoughts on “7 Potassium-Rich Foods To Add To Your Diet”

Leave a Comment