Best Sources of Potassium
and Food High in Potassium

The best sources of potassium will be found in food high in potassium like organic fruit.

However, high potassium foods are definitely not limited to just fruits and plant foods like most of us have been lead to believe.

Food high in potassium can actually be found in protein rich foods like meats and in dairy foods. And some of the best sources of potassium will be found in seafood.

High potassium foods do not have to come with a lot of sugar!  In fact, most of the following food high in potassium will be on the lower end of the glycemic scale.

Best Sources of Potassium

Avocado (medium size) - approx. 900 mg. per avocado

Medjool Dates - approx. 835 mg. per 5 dates

Raw Papaya (average size) - approx. 780 mg. per papaya

Raw Coconut Milk - approx. 631 mg. per 1 cup serving

Red Potatoes (average size cooked w/skin) - approx. 969 mg. per potato

Raw Mustard Spinach (aka Tendergreen) - approx. 674 mg. per 1 cup serving

Pistachios - approx. 580 mg. per 2 oz. serving

Almonds - approx. 400 mg. per 2 oz. serving

Brazil Nuts - approx. 373 mg. per 2 oz. serving

Pine Nuts - approx. 338 mg. per 2 oz. serving

Black Strap Molasses - approx. 510 mg. per 1 Tbsp. serving

Dark Chocolate - approx. 400 mg. per 2 oz. serving

Dried Shitake Mushrooms - approx. 430 mg. per 1 oz. serving

"Sea" Food High in Potassium

Clams - approx. 503 mg. per 8 large clams (preferably wild)

Wild Mahi Mahi - approx. 604 mg. per 4 oz. serving

Wild Caught Halibut - approx. 644 mg. per 4 oz. serving

Wild Yellow Fin Tuna - approx. 636 mg. per 4 oz. serving

Wild Atlantic Salmon - approx. 556 mg. per 4 oz. serving

Wild Atlantic Cod - approx. 468 mg. per 4 oz. serving

Wild Caught Walleye - approx. 441 mg. per 4 oz. serving

Wild Caught Trout - approx. 545 mg. per 4 oz. serving

Wild Snapper - approx. 472 mg. per 4 oz. serving

Wild Caught Sablefish - approx. 405 mg. per 4 oz. serving

"Animal" Food High in Potassium

Grass Fed Bison Rib-eye Steak (lean cut)- approx. 770 mg. per 8 oz. serving

Grass Fed Strip Steak (lean cut) - approx. 766 mg. per 8 oz. serving

Venison Ground Meat - approx. 370 mg. per 4 oz. serving

Goat Milk - approx. 498 mg. per 1 cup serving

Whole Cow Milk - approx. 349 mg. per 1 cup serving

Sheep Milk - approx. 336 mg. per 1 cup serving

"Legumes" High Potassium Foods

Soybeans (boiled) - approx. 886 mg. per 1 cup serving

Roasted Peanuts - approx. 406 mg. per 2 oz. serving

Split Peas (boiled) - approx. 710 mg. per 1 cup serving

White Beans (boiled) - approx. 1005 mg. per 1 cup serving

Lentils (boiled) - approx. 730 mg. per 1 cup serving

Food High in Potassium

Coconut Cream - approx. 364 mg. per 4 oz. serving

Raw Carrots (medium size) - approx. 390 mg. per 2 carrots

Raw Celery Stalks (medium size) - approx. 312 mg. per 3 stalks

Raw Chopped Broccoli - approx. 288 mg. per 1 cup serving

Raw Chopped Kale - approx. 299 mg. per 1 cup serving

Fresh Romaine Lettuce - approx. 350 mg. per 5 oz. serving

Prunes - approx. 348 mg. per 5 prunes

Dried Apricots - approx. 325 mg. per 1 oz. serving

Dried Figs - approx. 281 mg. per 5 figs

Raisins - approx. 212 mg. per 1 oz. serving

Fresh Fruits

Chopped Cantaloupe - approx. 427 mg. per 1 cup serving

Pink Grapefruit (average size) - approx. 332 mg. per grapefruit

Tomato (medium size) - approx. 300 mg. per tomato 

Banana (medium size) - approx. 422 mg. per banana 

Orange (average size) - approx. 237 mg. per orange

Butternut Squash - approx. 582 mg. per 1 cup cubes

Cooking High Potassium Foods

These are no doubt some of the best sources of potassium.  However, cooking can reduce the amount of potassium that will be found in your high potassium foods. 

And it will depend on the food as well as the cooking technique used as to how much high potassium foods will retain.

Soaking and cooking foods in liquid for too long could create a substantial loss of potassium - unless you're making a soup or a broth and plan on drinking the cooking liquid.

Eating foods that are lightly steamed or cooked will help to retain the most potassium.  And the best sources of potassium will almost always be found in raw foods.


Go to Supplemental Sources of Potassium

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