10 Potassium Rich Foods According To The Health Expert

Medically reviewed by Maria Sarino, MD FACT CHECKED

The fulfillment of the mineral requirements of the body is very essential for its proper functioning. A lot of people fail to understand the importance and role of minerals such as Potassium, Sodium, Calcium, etc. in our body.

Research says that minerals help in the formation of muscles and bones and manage the fluids in our body. Potassium holds a very important role in our body and its deficiency can lead to a lot of problems.

Many food items are rich in potassium and can be included in the diet to maintain their healthy levels. Here’s everything you need to know about the importance of potassium in our body and some potassium-rich food items.

Best potassium rich foods
  1. Spinach

    Spinach is one of the most healthy and nutritious foods which is not only rich in Potassium and Magnesium but also has a lot of other benefits.

    Raw spinach has around 167 mg of Potassium which converts to around 840 mg after cooking it.

    This green leafy vegetable has zero fats, calories, and cholesterol with an abundance of other nutrients such as Vitamin A, B, and C, Iron, Calcium, Magnesium, Folate, etc.

    Moreover, it certainly reduces the effects of sodium in the body. It can also be eaten raw as a snack or salad. This article talks more about the nutrition profile of spinach.

  1. Potatoes

    Potatoes are one of the staple foods for most households all around the world and can be eaten in many ways. Different types of potatoes have different percentages of Potassium.

    However, most of the Potassium is concentrated in the peel and skin of the vegetable and can lose most of its content from peeling or dicing the potato.

    The daily Potassium requirement of a person is around 3500-4000 mg and a large-sized baked potato with its peel can solely account for around 1600mg of Potassium.

    However, potatoes should not be prepared with a lot of oil and butter as it would further increase the Sodium and cholesterol levels.

  1. Avocados

    Research shows that avocados are known for being rich in antioxidants and other nutrients which keep our gut healthy.

    Apart from helping in reducing LDL cholesterol levels, it also helps in boosting the Potassium levels in the body. A full avocado can account for around 700 mg of Potassium.

    Avocados could be included in your diet regularly and can be used in salads, soups, guacamole, sandwiches, etc.

  1. Watermelon

    Who doesn’t love this juicy summer fruit! Apart from having a great taste, it is also packed with other benefits.

    The Potassium content of this fruit is one of the highest. One slice or wedge of watermelon consists of around 320 mg of Potassium.

    Watermelon has several other benefits as well such as reducing the body’s temperature during summers, increasing the water requirements of the body, and fulfilling the requirements of Vitamin A and C.

  1. Legumes

    Pulses such as peas, lentils, soybean, chickpeas, etc. are rich in protein and Potassium. A serving of these legumes can give you around 200 mg of Potassium.

    It has excellent results in lowering LDL cholesterol levels and preventing colon cancer and diabetes.

    It is better to soak them in water before eating as it would enhance potassium absorption and other nutrients and reduce their phytate content. This article further talks about the health benefits of legumes.

  1. Pomegranate

    It can be a bit challenging and tedious to peel a pomegranate, but its health benefits make it so worth the effort.

    The fruit has around 660 mg of Potassium in it and can account for around 14% of the daily Potassium requirements of the body.

    Moreover, it also has a lot of other nutrients such as Vitamin A, Vitamin C, Vitamin K, Folate, Fiber, Anti-oxidants, etc.

    It can be eaten in many ways such as juices, fruit salads, toppings for desserts, etc.

  1. Fish

    Fish has a great nutritional profile and being rich in Potassium is one of them. Different types of fatty fish such as Tuna, Salmon, Anchovies, etc.

    They have different percentages of Potassium and can easily help in managing the daily Potassium requirements of the body. A small 3-ounce filet of a fish has around 400 mg of Potassium.

    Apart from this, fish has other nutritional abundance such as Vitamin B2, Vitamin D, Calcium, Magnesium, Omega 3 fatty acids, etc. which can help avoid a lot of heart and other health issues.

  1. Coconut Water

    It can be a perfect summer drink to be enjoyed near the beaches. However, little do people know about the abundance of nutrients it has.

    It has electrolytes that help in the cellular absorption of water. Research shows that it also increases the levels of other nutrients such as Magnesium, Sodium, Manganese, etc.

    It has its natural sugar content which helps in restoring energy levels after a workout. Additional sugar should be avoided as it would only add extra calories to the drink.

  1. Beetroot

    Beetroot is a very good source of Potassium and other nutrients which makes it a very healthy vegetable.

    It has around 259 mg of Potassium per medium-sized beetroot. Apart from this, it has abundant other nutrients such as Vitamin A, C, B-9, Iron, Carotenoids, etc.

    It also reduces blood sugar levels, helps in managing weight, helps in lower blood pressure and improves heart health, prevents cancer, etc.

    It should be eaten raw or consumed as a juice as its Potassium content gets reduced by cooking or boiling.

  1. Apricot

    Dry fruits such as dried apricots, cashews, hazelnuts, etc. have high levels of Potassium. Around 65g of Apricots can account for 13% of the daily requirements of Potassium.

    Moreover, it also has a great nutrient profile such as high levels of Vitamin A, Iron, Anti-oxidants, etc.


It can be said that Potassium is certainly one of the most essential minerals required by our body for its proper functioning. It is important to meet the required needs of Potassium daily to avoid several health complications.

However, there can be negative consequences in the case of overdosage of Potassium, especially in people with kidney issues and old age. Thus, it is important to maintain a balance and strive toward a more healthy body.