Foods Rich in Potassium: Top Sources & Daily Guide

You’ve probably heard that bananas are the go-to for potassium, but what if the real powerhouses are hiding in your pantry? Potatoes, beans, and leafy greens actually pack more potassium per serving than the iconic yellow fruit. This guide breaks down the highest sources, how to hit your daily target without supplements, and what happens when your levels drop.

Recommended daily intake for adults: 4,700 mg ·
Highest food per serving: Potato with skin (926 mg) ·
Highest fruit per serving: Avocado (975 mg per whole fruit) ·
Top drink per cup: Tomato juice (556 mg) ·
Percent of U.S. adults meeting RDA: Less than 50%

Five key numbers, one pattern: the highest-potassium foods come from the legume and vegetable families, not fruit. Here’s how they stack up.

The implication: white beans and green soybeans blow past the 1,000 mg mark, easily covering a quarter of your daily needs in a single serving. Most fruits, bananas included, don’t come close.

What food has the highest potassium?

Top vegetables high in potassium

• Potato with skin (1 medium baked) – 926 mg (NIH Office of Dietary Supplements)
• Beet greens, cooked (1 cup) – 909 mg (National Kidney Foundation)
• Spinach, cooked (1 cup) – 839 mg (National Kidney Foundation)
• Swiss chard, cooked (1 cup) – 961 mg (NIH DASH guide)

Vegetables like Swiss chard and beets are often overshadowed by bananas, but they deliver nearly double the potassium per serving. The pattern: leafy greens and root vegetables are the real heavy hitters.

Top legumes and beans

• White beans, cooked (1 cup) – 1,190 mg (National Kidney Foundation)
• Lentils, cooked (1 cup) – 731 mg (USDA National Agricultural Library)
• Soybeans, green (raw, 1 cup) – 1,587 mg (USDA National Agricultural Library)

Beans and legumes regularly top the charts. White beans alone give you 25% of the Daily Value in a single cup. The trade-off: they need cooking, but that’s a small price for a potassium powerhouse.

Which fruit has the highest potassium?

Avocado vs. other fruits

• Avocado (1 whole fruit) – 975 mg (National Kidney Foundation)
• Guava (1 cup) – 688 mg (National Kidney Foundation)
• Star fruit (1 cup) – 626 mg (National Kidney Foundation)
• Banana (1 medium) – 422 mg (NIH Office of Dietary Supplements)

Avocado, often mistaken as a fat source, is actually the fruit with the highest potassium per serving — more than double a banana. Guava and star fruit also beat the banana.

Dried fruit potassium content

• Dried apricots (1/2 cup) – 1,100 mg (National Kidney Foundation)
• Prunes (1/2 cup) – 745 mg (National Kidney Foundation)
• Raisins (1/2 cup) – 618 mg (USDA National Agricultural Library)

Dried fruits concentrate potassium because water is removed. A half-cup of dried apricots delivers nearly a quarter of your daily target. The catch: they also concentrate sugar, so portion control matters.

What drink is very high in potassium?

Tomato juice and vegetable juice

• Tomato juice (1 cup) – 556 mg (National Kidney Foundation)
• Vegetable juice cocktail (1 cup) – 468 mg (USDA National Agricultural Library)

Tomato juice is a potassium supplement in a glass. Watch for added sodium, though — many commercial brands add salt, which undercuts the blood-pressure benefit of potassium.

Coconut water

• Coconut water (1 cup) – 600 mg (National Kidney Foundation)

Coconut water is often marketed as a sports drink, but it’s genuinely high in potassium. One cup provides 13% DV. The trade-off: it’s low in sodium, so it’s not a complete electrolyte replacement for heavy sweating.

Orange juice and milk

• Orange juice (1 cup) – 496 mg (National Kidney Foundation)
• Milk (1 cup) – 366 mg (USDA National Agricultural Library)

Both orange juice and milk contribute meaningful potassium. A glass of OJ with breakfast adds roughly 10% DV. For those who prefer a savory option, tomato juice wins.

The pattern: tomato juice and coconut water are the top drinkable sources, each delivering over 500 mg per cup. Orange juice and milk are solid secondary options.

How can I get 100% potassium daily?

Sample 4,700 mg day menu

This menu combines whole foods to hit the daily target without relying on supplements.

This menu exceeds 4,700 mg by a comfortable margin. The implication: you don’t need supplements — just a combination of potatoes, leafy greens, legumes, avocado, and a glass of juice or yogurt.

Foods to avoid if limiting potassium

• Salt substitutes (often contain potassium chloride) – high potassium per teaspoon (National Kidney Foundation)
• Molasses (1 tbsp – 498 mg) (USDA National Agricultural Library)
• Chocolate (dark, 1 oz – 158 mg) (National Kidney Foundation)

For people with kidney disease or on potassium-restricted diets, these foods can push levels too high. The catch: what’s healthy for most people can be dangerous for a few.

What are the symptoms of low potassium?

Early warning signs

• Fatigue and weakness (National Kidney Foundation)
• Muscle cramps and spasms (NIH DASH guide)
• Constipation (NIH Office of Dietary Supplements)

Low potassium, or hypokalemia, often creeps in with vague symptoms. Many people dismiss fatigue as stress, but persistent cramps and constipation are red flags.

Severe symptoms requiring medical attention

• Arrhythmia (irregular heartbeat) (National Kidney Foundation)
• Muscle paralysis (NIH Office of Dietary Supplements)
• Breathing difficulty (NIH DASH guide)

Severe hypokalemia is a medical emergency. Common causes include diuretic use, prolonged vomiting, diarrhea, or a diet extremely low in fruits and vegetables. The pattern: early symptoms are subtle, but severe cases hit fast.

The implication: if you’re on diuretics or have a condition that causes electrolyte loss, monitor your potassium levels. A blood test is the only way to confirm.

“Beans, peas, and lentils are high-potassium foods. Add them to salads, soups, tacos, casseroles, and pasta dishes — or try hummus and cut-up vegetables.”

— Harvard Health Publishing (Harvard Medical School)

“Potassium is a nutrient of public health concern because low intakes are associated with increased risk of high blood pressure and cardiovascular disease.”

— U.S. Dietary Guidelines 2020–2025 (U.S. Department of Health and Human Services)

“Some high-potassium foods include mushrooms, winter squash, tomato juice, cantaloupe, honeydew, nectarines, parsnips, lima beans, potatoes, and blackstrap molasses.”

— WebMD (health information publisher)

For the average American, the choice is clear: eat more beans, potatoes, leafy greens, and avocado — or risk falling short on a nutrient that directly affects your heart and muscles. The USDA reports that most Americans aged 14 and up get only about half the recommended potassium intake. That gap is fixable with a few smart swaps at the grocery store.

If you want to see which foods pack the most potassium, this ranking of potassium-rich foods provides a ranked list of the top 20 sources.

Frequently asked questions

For more on potassium-rich ingredients, see our guide to Best Tarta de Brocoli Near Me — broccoli is listed by the National Kidney Foundation as a high-potassium vegetable. Also check out Best Peranakan Food Singapore: 2025 Guide for dishes that often feature sweet potatoes, leafy greens, and legumes.