10 Potassium-Rich Foods

Has anyone ever told you you need more potassium in your diet? If they have (like they’ve told us), you may have been left scratching your head debating whether or not it’s worth it to google what foods have high potassium. Again, if you’re anything like us, you may have done some online shopping instead (and believe me, we can sympathize).

The fact of the matter is though, Potassium is an essential mineral that helps maintain a healthier heart and can lower your risk of heart disease. It’s also a nutrient good for improving metabolism, brain and muscle function.  Not only did we list ten foods below that are loaded with potassium, but we also have recipes to help you easily incorporate it into your diet. Yeah, we did all the work for you, now all you have to do is eat…

Sweet Potatoes: 1 cup of sweet potatoes contain 448mg potassium. Not only are they a good source of potassium but also Vitamin A, Vitamin C, and Fiber. 

Recipe Ideas:

Roasted Sweet Potato Stuffed with Vegetarian Black Bean Stew

Fall Harvest Bisque

Kale, Swiss Chard, and other leafy greens: 1 cup of kale has 329mg potassium. Kale, swiss chard, and other greens are also great sources of Vitamin A, Vitamin C, Vitamin K, and iron.

Recipe Ideas:

Sautéed Tuscan Kale with Cannelloni Beans

Healthy Kale Caesar Salad

Oily Fish such as Halibut or Salmon: 1/2 fillet of halibut contains 547mg potassium. These oily fish are also great sources of omega 3 fatty acids and lean protein. 

Recipe Ideas:

Grilled Halibut With Fennel, Asparagus & Spring Onions

Citrus Salmon with Kale Chips

White Beans, Black Beans, Lime Beans: 1 cup white beans has 561mg potassium. White Beans are also a great source of antioxidants, protein, and magnesium.

Recipe Ideas:

White Bean Salad with Preserved Tuna and Parsley Vinaigrette

Tuna Salad with White Beans

Mushrooms: 1 cup sliced mushrooms has 323mg potassium. Mushroom are also a great source of Vitamin B. 

Recipe Ideas:

Stuffed Mushrooms 

Mushroom Galette

Oranges and Orange Juice: 1 cup orange segments has 326mg potassium. Oranges are also great sources of Vitamin C.

Recipe Ideas:

Orange & Cantaloupe Smoothie

Citrus Roasted Carrot and Chickpea Salad

Tomatoes, Roasted Tomatoes, & Tomato Sauce (Homemade or brand with little sodium): 100g of Tomato Sauce contains 413mg potassium. Tomatoes are also a great source of Vitamin C, Biotin, and Vitamin K. 

Recipe Ideas:

Tomato Conserva

Spaghetti Squash and Meatballs with Roasted Tomato Sauce

Bananas: 1 medium banana has 422mg potassium. Bananas are also a great source of fiber and Vitamin B6.

Recipe Ideas:

Healthy Banana Chocolate Shake

Blueberry Smoothie Bowl

Yogurt: 1 cup Nonfat Greek Yogurt contains 240mg potassium. Yogurt is also a great probiotic and contains protein, calcium, magnesium, and Vitamin B. 

Recipe Ideas:

Yogurt Bowl

Healthy Strawberry Milkshake

Winter Squash: 1 cup winter squash contain 494mg potassium. Winter squash is also a great source for Vitamin C, Vitamin A, and fiber.

Recipe Ideas:

Roasted Butternut Squash Salad with Spiced Pecans, Feta Cheese, and Pomegranate Seeds

Butternut Breakfast Pudding