Best Sources of Potassium
and Food High in Potassium

Not surprisingly, the best sources of potassium will be found in food high in potassium like organic fruits, legumes, grains, nuts, and seeds.  These plant foods tend to have a very high K Factor.  You can easily reach your goal of 4,700 mg. a day by including these plant foods in your diet.

Fortunately, food high in potassium can also be found in protein rich animal foods.  Although, you'll find some of the best sources of potassium in fresh fish and seafood. 

Vegetables are also high in potassium and should be included to balance out your diet.  High potassium foods do not have to come with a lot of sugar!  In fact, the best sources of potassium can be on the lower end of the glycemic scale.

Low Glycemic Best Sources of Potassium

Fish & Seafood High in Potassium

Wild Raw Rainbow Trout - approx. 675 mg. per 5 Ounces

Raw Snapper - approx. 585 mg. per 5 Ounces

Raw Skipjack Tuna - approx. 570 mg. per 5 Ounces

Raw Halibut - approx. 630 mg. per 5 Ounces

Raw Mahi Mahi - approx. 590 mg. per 5 Ounces

Raw Atlantic Cod - approx. 580 mg. per 5 Ounces

Raw Yellow Fin Tuna - approx. 625 mg. per 5 Ounces

Raw Sablefish - approx. 500 mg. per 5 Ounces


Raw Sockeye Salmon - approx. 545 mg. per 5 Ounces

Raw Wild King Salmon - approx. 520 mg. per 5 Ounces


Raw Dungeness Crab - approx. 496 mg. per 5 Ounces

Raw Blue Mussels - approx. 461 mg. per 9 Medium Mussels

Raw Scallops - approx. 451 mg. per 5 Ounces

Raw Wild Clams - approx. 410 mg. per 9 Medium Clams

Raw Eel - approx. 381 mg. per 5 Ounces

Animal Foods High in Potassium

Raw Boneless Pork Loin - approx. 590 mg. per 5 Ounces

Raw Lamb Loin - approx. 458 mg. per 5 Ounces

Raw Buffalo Rib-Eye Steak - approx. 482 mg. per 5 Ounces 

Raw Grass Fed Beef Strip Steak - approx. 479 mg. per 5 Ounces

Raw Beef Chuck Steak - approx. 497 mg. per 5 Ounces

Raw Beef Filet Mignon - approx. 420 mg. per 5 Ounces

Raw Venison Ground Meat - approx. 462 mg. per 5 Ounces

Raw Grass Fed Ground Beef - approx. 405 mg. per 5 Ounces

Raw Goat Milk - approx. 498 mg. per 1 Cup 

Raw Grass Fed Cow Milk - approx. 400 mg. per 1 Cup

Raw Beef Liver - approx. 438 mg. per 5 Ounces

Raw Beef Heart - approx. 402 mg. per 5 Ounces

Raw Chicken Livers - approx. 322 mg. per 5 Ounces

Nuts & Seeds High in Potassium

Raw Coconut Cream - approx. 780 mg. per 1 Cup

Raw Coconut Milk - approx. 631 mg. per 1 Cup

Raw Shredded Coconut Meat - approx. 285 mg. per 1 Cup

Raw Pistachios - approx. 580 mg. per 2 Ounces

Raw Hazelnuts - approx. 400 mg. per 2 Ounces

Raw Pine Nuts - approx. 380 mg. per 2 Ounces

Pumpkin Seed Kernels - approx. 557 mg. per 1/2 Cup

Sunflower Seed Kernels - approx. 452 mg. per 1/2 Cup

Raw Sesame Butter - approx. 232 mg. per 2 Ounces

Raw Almonds - approx. 400 mg. per 2 Ounces

Unsalted Almond Butter - approx. 363 mg. per 3 Tbsp.

Almond Milk - approx. 150 mg. per 1 Cup

Legumes & Dark Chocolate High in Potassium

Raw Adzuki Beans - approx. 2,470 mg. per 1 Cup

Unsalted Boiled Adzuki Beans - approx. 1,224 mg. per 1 Cup

Raw Kidney Beans - approx. 2,587 mg. per 1 Cup

Unsalted Boiled Kidney Beans - approx. 717 mg. per 1 Cup

Raw Lentils - approx. 1,833 mg. per 1 Cup

Unsalted Boiled Lentils - approx. 731 mg. per 1 Cup

Raw Split Peas - approx. 1,933 mg. per 1 Cup

Unsalted Boiled Split Peas - approx. 710 mg. per 1 Cup

Raw White Beans - approx. 3,315 mg. per 1 Cup

Unsalted Boiled White Beans - approx. 829 mg. per 1 Cup

Raw Garbanzo Beans - approx. 1,750 mg. per 1 Cup

Unsalted Boiled Garbanzo Beans - approx. 477 mg. per 1 Cup

Fermented Soybeans (Tempeh) - approx. 460 mg. per 4 Ounces

Chunky Unsalted Peanut Butter - approx. 961 mg. per 1/2 Cup

Unsalted Cashew Butter - approx. 612 mg. per 4 Ounces

Raw Shelled Peanuts - approx. 515 mg. per 1/2 Cup

70-85% Dark Chocolate - approx. 400 mg. per 2 Ounces

60-69% Dark Chocolate - approx. 318 mg. per 2 Ounces

Grains & Pseudo Grains High in Potassium

Quinoa Grain - approx. 957 mg. per 1 Cup

Cooked Quinoa Grain - approx. 318 mg. per 1 Cup

Whole Buckwheat Groats - approx. 782 mg. per 1 Cup

Wheat Durum Grain - approx. 828 mg. per 1 Cup

Wheat Spelt Grain - approx. 675 mg. per 1 Cup

Cooked Wheat Spelt Grain - approx. 277 mg. per 1 Cup

Fruits High in Potassium

Raw Avocado - approx. 1,166 mg. per 1 Cup Pureed

Raw Strawberry Guava - approx. 713 mg. per 1 Cup

Raw Red Bell Peppers - approx. 314 mg. per 1 Cup Chopped

Raw Peeled Eggplant - approx. 1,054 mg. per 458 Grams

Raw Cucumber w/Peel - approx. 442 mg. per 301 Grams

Raw Cherry Tomatoes - approx. 353 mg. per 1 Cup

Raw Pink Grapefruit - approx. 332 mg. per Fruit

Raw Butternut Squash - approx. 493 mg. per 1 Cup Cubes

Raw Asian Pear - approx. 333 mg. per 275 Grams

Raw Zucchini w/Skin - approx. 325 mg. per 1 Cup Chopped

Raw Lemon Juice - approx. 303 mg. per 1 Cup

Raw Apple w/Skin - approx. 239 mg. per 223 Grams

Raw Blackberries - approx. 233 mg. per 1 Cup

Raw Strawberries - approx. 233 mg. per 1 Cup Halves

Vegetables High in Potassium

Raw Cabbage - approx. 1,544 mg. per Medium Head

Dried Shitake Mushrooms - approx. 860 mg. per 2 Ounces

Raw Portabella Mushroom - approx. 407 mg. per 84 Grams

Raw Cauliflower - approx. 1,742 mg. per Medium Head

Raw Brussel Sprouts - approx. 342 mg. per 1 Cup

Raw Broccoli - approx. 294 mg. per 3 Medium Spears

Raw Spinach - approx. 558 mg. per 100 Grams

Raw Swiss Chard - approx. 379 mg. per 100 Grams


Raw Kale - approx. 447 mg. per 100 Grams

Raw Mustard Greens - approx. 354 mg. per 100 Grams

Raw Watercress - approx. 330 mg. per 100 Grams

Raw Jerusalem Artichokes - approx. 429 mg. per 100 Grams

Raw Dandelion Greens - approx. 397 mg. per 100 Grams


Raw Carrots - approx. 320 mg. per 100 Grams

Raw Celery - approx. 312 mg. per 3 Medium Stalks

Raw Asparagus - approx. 291 mg. per 9 Medium Spears

Cooking the Best Sources of Potassium

These are no doubt some of the best sources of potassium that also happen to be low glycemic.  It's important to know that cooking the best sources of potassium will reduce the amount of potassium in these foods.  And eating your foods raw will give you the most potassium.

However, many plant foods will need to be soaked, sprouted, fermented, or cooked to make them edible.  And it will depend on the particular plant food as well as how long it gets soaked or the cooking technique used as to how much potassium you will lose.

When cooking the best sources of potassium, lightly steaming or lightly cooking your food will help to retain the most potassium.

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