Potassium Rich Foods and
The Health Benefits of Potassium

Potassium rich foods should be included in your healthy eating plan, so that you can receive the many health benefits of potassium.

Unfortunately, most people associate the health benefits of potassium with only plant based foods.

There are in fact, numerous food sources of potassium that will help you reach your individual RDA for potassium. 

And surprisingly, animal foods and seafood are great sources of potassium! 

The RDA for potassium should be obtained by eating a balanced diet that includes foods from the various food groups. 

The health benefits of potassium make it one of the most important electrolyte minerals needed by your body to properly function.

Health Benefits of Potassium

  • Helps Conduct Nerve Impulses
  • Maintains Fluid and Electrolyte Balance
  • Regulates Acidity in Body
  • Relieves Stress and Anxiety
  • Assists Kidneys in Waste Removal
  • Helps Prevent Kidney Stones
  • Important for Metabolizing Protein
  • Important for Metabolizing Carbohydrates
  • Helps Stabilize Blood Sugar Levels
  • Important for Memory and Learning
  • Helps Relieve Migraine Headaches
  • Important for Muscle Function
  • Helps to Build Muscles
  • Helps Relieve Muscle Cramping
  • Important for Heart Health and Normalizes Blood Pressure

The Potassium RDA

Generally, most Americans do not consume enough potassium rich foods and get way too much sodium from overly "salted" foods.

Potassium that's found inside your cells helps to balance the sodium on the outside of your cells.

This helps maintain the right pressure and water balance in your body.


1 to 3 years................3000 mg.

4 to 8 years................3800 mg.

9 to 13 years..............4000 to 4500 mg.

14+ years...................4700 mg.

If either one of these minerals is too high or too low, dehydration may occur in your body.

An imbalance of either sodium or potassium will cause your cells to shrink as water moves out of them.

Or they will swell up and burst as water moves into them.

Potassium rich foods are required to metabolize carbs and fats. Potassium also helps to make proteins from amino acids. 

And a deficiency will negatively affect your metabolism.

It's also much healthier to keep a ratio between potassium and the "real" sodium which is the type of sodium that your body really needs to stay healthy.

Potassium Deficiency Symptoms

Learn about the symptoms of a potassium deficiency as well as some of the main reasons for low potassium levels in your body. 

And find out what may happen to your body when you embark on a low carb or Ketogenic lifestyle.


Potassium Rich Foods

Organic Raw Fruit:  Asian Pears, Apples, Dried Apricots, Cantaloupe, Cucumber, Dates, Dried Figs, Plums, Prunes, Honeydew Melon, Peaches, Grapefruit, Strawberry, Tomatoes, Oranges, Peppers, Raisins, Squash

Avocados, Bananas, Guava, Mango, Papaya, Pineapple

Organic Vegetables:  Carrots, Asparagus, Beets, Brussel Sprouts, Broccoli, Celery, Cauliflower, Green Peas, Red Potato, Portobello, Sweet Corn, Mushrooms, Sweet Potato, Turnip, Yams

Chinese Cabbage, Dandelion Greens, Kale, Spinach, Swiss Chard

Raw Juices:  Orange Juice, Apple Juice, Prune Juice, Grapefruit Juice, Tomato Juice, Fresh Fruit Juices

Raw Vegetable Juices:  Carrot Juice, Beet and Carrot Juice, Green Juices

Raw Smoothies:  Fruit Smoothies, Smoothie Bowls

Wild Caught Fish:  Tuna, Wild Salmon, Halibut, Cod, Red Snapper, Rainbow Trout, Walleye, Sablefish

Sustainable Animal Meat:  Pastured Pork, Grass Fed Beef, Offal, Grass Fed Lamb, Bison, Goat Meat, Game Meat, Pastured Poultry

Pastured Dairy:  Goat Milk, Cow Milk, Sheep Milk, Buttermilk, Yogurt, Kefir, Cottage Cheese, Ricotta Cheese

Organic Chocolate:  Fermented Dark Chocolate Bars

Organic Sweeteners:  Coconut Palm Sugar, Blackstrap Molasses

Organic Raw Nuts:  Pistachio Nuts, Almonds, Brazil Nuts, Coconuts, Hazelnuts, Pine Nuts, Walnuts

Organic Raw Seeds:  Pumpkin Seeds, Sunflower Seeds

Organic Grains & Pseudo Grains:  Quinoa, Amaranth, Maize, Spelt, Teff


Organic Legumes:  Fermented Soybeans, Peanuts, Adzuki Beans, Black Beans, Lentils, Garbanzo Beans, Kidney Beans, White Beans, Lima Beans, Pinto Beans

Organic Spices:  Curry Powder, Chili Powder

These are some of the best potassium rich foods that you can add to your diet to meet your individual potassium RDA. 

Most whole foods like fruits, vegetables, meats, dairy, nuts, and seafood are considered great food sources of potassium. 

Eating three well balanced meals a day should give you the appropriate potassium RDA.

What is Potassium to Sodium - Ideal Ratio?

What is the correct ratio to avoid hypertension?

Find out why the ideal potassium to sodium ratio is so important to the well being of your body! 

Learn about the sodium-potassium pumps that will be affected by this ratio.

Supplemental Sources of Potassium and Sodium

The supplemental sources of potassium and sodium will show you the foods that have a good amount of potassium that also contain "real" sodium. 

Also, learn about the "salty" foods that you should limit or avoid.

Best Sources of Potassium

Find out what foods are the best low glycemic sources of potassium and how easy it can be to reach your daily goal of 4,700 mg. 

This great list will include your favorite fruits, vegetables, nuts, seeds, grains, and legumes.

This list will also include your favorite seafood and animal foods.

Luckily, there are a lot of food sources of potassium and potassium rich foods when you know what foods to look for and what foods to avoid. 

And no one should have a problem including more of this important electrolyte into their diet!

Almost all "real" foods that have not been processed will give you the health benefits of potassium.

Go to Potassium Deficiency Symptoms

Return to Healthy Foods