Potassium Deficiency; Symptoms & Potassium Rich Foods

Where can I get potassium from?

  • Potassium is an essential mineral that is found in abundant food sources like fruit, vegetables, beans, and legumes.
  • Fruits rich in potassium such as banana, raisins, apricots, figs, kiwi, mango, nectarine, papaya, peach, rhubarb, pistachios, and pomegranate.
  • Vegetables rich in potassium include tomato, prunes, orange, asparagus, artichoke, beet greens, collard greens, turnip greens, pumpkin, sweet potato, white mushroom, okra, green peppers, avocado, spinach, and potato.
  • Dairy products rich in potassium include milk, yogurt, and buttermilk.
  • Bean and legumes rich in potassium such as white beans, Lima beans, and soybeans.
  • Other sources rich in potassium include sunflower seeds, cocoa, molasses, and clams.

Here are some of the highest potassium sources and the amount of potassium in 100 grams of each source:

  • Beet greens: 1309 mg, 28% of daily potassium intake
  • Salmon: 1068 mg, 23% of daily potassium intake
  • Large white beans: 1004 mg, 21% of daily potassium intake
  • Avocados: 975 mg, 21% of daily potassium intake
  • Potatoes: 926 mg, 20% of daily potassium intake
  • Acorn squash: 896 mg, 19% of daily potassium intake
  • Milk: 732 mg, 16% of daily potassium intake
  • White button mushroom: 555 mg, 12% of daily potassium intake
  • Bananas: 537 mg, 11% of daily potassium intake
  • Tomato: 523 mg, 11% of daily potassium intake
Potassium rich foods