Potassium is a “mission critical” mineral that we must obtain from our diet. Before you go to your local health food store in search for potassium pills, you should first be aware of several common foods high in potassium. Because potassium is found naturally in fruits and vegetables, it is highly absorbable and can be used by the body in a variety of ways.
Potassium is a mineral and electrolyte that regulates blood pressure as well as muscle function. Symptoms of a potassium deficiency are muscle weakness, aches, cramps, nausea, anxiousness, drowsiness, weakness, and an irregular heart beat.
Consuming an adequate amount of potassium is simple when you add these easy-to-find foods to your diet. I have put together a compilation in no particular order of 5 (okay maybe 6) foods high in potassium plus one secret potassium rich food hack you won’t want to miss. Enjoy!
5 Foods High in Potassium
1. Bananas – 422 mg potassium
Let’s just get the most obvious food high in potassium out of the way, bananas are famous for their potassium content but are also high in the vitally important mineral, manganese, as well as both vitamin C and fiber. Here’s a tip for peeling a banana; pinch the tip on the end opposite to the “handle” (stem) and peel from that end and you won’t have any more bruised bananas. I got this tip by watching monkeys eat bananas on the Discovery Channel.
2. Prunes – 637 mg potassium
Although commonly used in cases of ‘plumbing problems,’ prunes are also a food that is high in potassium as well as free-radical-busting antioxidants. Oh, and if you’ve ever wondered why prunes have an almost magical power to relieve constipation, it’s because they are high in a natural laxative known as dihydrophenylistatin. Remember that factoid, and later you can really impress your friends during non-dinner time conversations.
3. Potatoes – 941 mg potassium
Before you justify those frequent trips to McDonalds for a side (meal) of fries let me preface by saying that the heart-healthy attributes of potassium in potatoes can be quickly negated if you add enough hot grease and salt. With that said, potatoes pack some pretty potent potassium (say that 5 times). As a starchy tuber, potatoes are a food high in potassium and are a great source of other nutrients such as Vitamin B6 and manganese. Tater’s also have more Vitamin C than most citrus fruits but (unfortunately) most is denatured (destroyed) when the spud is cooked. Just in case you are tempted to try and eat the potato raw, don’t, you’ll end up with a belly ache because the starch in potatoes is only digestible when broken down by heat (cooked).
4.Tomatoes – 292 mg potassium
People love to know ‘em, grow ‘em and throw ‘em. For over a hundred years, this fruit (that’s right, they actually are a fruit) has been unfortunately included in the lineup of such notorious vegetables as brussel sprouts and broccoli (just kidding, I love both). It actually was an act of congress that led us all down the wrong nomenclature path into calling tomatoes veggies. Way back in 1887, a U.S. tariff law imposed taxes on vegetables but not on fruits. Since our lawmakers weren’t really any more honest back then, they reclassified all sorts of fruits as vegetables in order to increase veggie revenue. I wonder if it was called “The Tomato Scandal of 1887”?
Regardless, to this day, such fruits as tomatoes, cucumbers, and even pumpkins, while technically fruits are considered vegetables. I say leave that debate in the past and focus on what’s important; tomatoes are a delicious source of potassium!
5. Spinach – 420 mg potassium
Die hard fans may be interested to know that the spinach industry was nearly bankrupt before the cartoon hero “Popeye” came to the rescue. In just a few short years, he had kids happily munching on “me spinach” again and had made spinach farmers rolling in green (money that is, not spinach). While spinach was originally chosen as Popeye’s “magic food” for its high iron content, that wasn’t the only thing transforming his strength from a wimpy weakling to a hulking hero. The high amounts of potassium in spinach caused his muscle filaments to tighten and relax at proper intervals giving the burley sailor the ability to lift houses, bend steel, wallop Pluto in the kisser, and most importantly, save Olive Oyl from certain doom.
How much potassium do we need each day?
An often overlooked aspect of potassium in the diet is that we should be consuming at least 4,700 mg of this mineral per day
This means eating a lot of bananas, a lot of potatoes, and probably more prunes than those around us would prefer. 🙂
A Secret Potassium Food Hack – 1000+ mg potassium
I would be hard-pressed to ever suggest alternatives to fruits and vegetables but I will offer a suggestion for upping the potassium intake of those struggling to get enough.
Goat milk is an excellent source of natural food-based minerals, such as potassium. When these minerals are gently extracted from the milk, the final product is a concentrated food called Capra Mineral Whey – Goat Milk Minerals and Electrolytes. Just 2 tablespoons of Capra Mineral Whey has over 1,000 mg of potassium, which trumps all of the foods listed above. As a mineral supplement, Capra Mineral Whey not only has high levels of potassium but also calcium, magnesium, and phosphorus.
One final food high in potassium:
Here’s my parting shot; always remember the wise words of Popeye the Sailor Man: “I yam what I yam…” which coincidentally is also a food high in potassium. (820 mg)
37 thoughts on “5 Foods High in Potassium plus 1 Secret Food Hack!”
I know tomato have a lot of potassium but 1 a day is it ok and how about avocado
because I have renal kidney disease
Hello, Hoda. Please refer these questions to your doctor, who knows more about your personal health profile / status than we could ever know. : – )
Hi Sir, I’m lack in potassium I can’t walk when my illness hurts, What did I do sir aside on eating bananas ?
What medicine I can take that to have a good potassium ?
Banana peels have more potassium than the flesh and without the insane amount of sugar. Make tea with the banana peel. Pomegranate juice is also high in potassium and increases the probiotic Akkamansia in the transverse colon.
What a cool idea! Thanks Ana!
Obviously goat milk is quicker digesting than cows milk, goats have a simpler G I tract than cows, the curd is much softer also. Cows milk is higher in caseins and lower in whey than goats milk. But you can go into peer reviewed this and that, instead just go and drink some and see if you like it or not. I’ve been drinking raw milk for years, and I honestly have not been sick with a single cold in that time. Is it the goat milk? Maybe, maybe not. I don’t think you are ever going to find medical consensus either way. I’m going to keep on drinking my raw goats milk, because I like it. People say it’s no better for you than the milk in a Coles or woolworths. Well, they could be right, but then again, they could be wrong, maybe processed milk isn’t so good for you? Maybe there are certain nutrients in raw milk. Who knows what we might know about food in 100 years time. I’m not going to spend my life holding out for evidence that raw goats milk is good or bad for you. I say just go and try it, make your own mind up.
hi- i take allopurinol every day-my
potassium. is little low. should i
be eating a sweet potato everyday
My Cardiologist increased my Lasix from 20mg to 40 mg daily. For this, he put me on 10mg of Potassium daily. I was on this for 11 days and developed severe abdominal pains, nausea and vomiting that got progressively worse as the days wore on. After 11 days I stopped taking the Potassium and about 2 days later the pains lessened. During this time I lost 9 pounds as I was afraid to eat anything. For the past two days I can eat with minimal discomfort and keep things down. It sounds like the Potassium was the culprit. Now I have to call my doctor and tell him why I cancelled this drug. Your thoughts on this. Thanks, Mike
It could be any variety of things but perhaps the pharmaceutical grade of potassium was hard on your GI tract. Thanks for sharing.
where can i buy capra mineral whey and how much ? thanks !
Start with the 720g container. Thanks
This article is very helpful. I was wondering can you overdose on potassium like today for instance I’ve had 5 handfuls of spinach in my salad, a cantaloupe , Zico coconut water, watermelon juice and 5 dates and banana at breakfast. I’m wondering because I eat a vegan lifestyle or raw food diet and eat alot of fruits and veggies high in potassium but what’s too much? I don’t keep track of how many calories or potassium I’m taking in because I feel I eat healthy, but should I? Is too much harmful?
Could lack of potassium cause muscle soreness to the point it hurts to raise your arms.
Yes, I am just getting over the muscle soreness. It felt like I had severe arthritis and even had me thinking I was having a heart attack. Potassium is a very important mineral. Lack of it can lead to a heart attack as well. It is very vital. I had to be admitted in the hospital several years ago for lack thereof.
Hi I’ve had low potassium levels ever since being diagnosed with chronic pancreatis,I’ve been told to eat more potassium enriched foods like bananas,but been told that baked unskinned potatoe’s have a higher level of potassium in them or I should be on some form of medication,but I take Creon for my pancreatis so I don’t no what to think or do anymore , any feed back would be gratefully appreciated thanks 🙂
Yes bananas and potato skins, are both great sources of potassium. However the Capra Mineral Whey is the winner across the board. 2 tablespoons have way more potassium than bananas or potatoes.
The potassium lies in the banana peels and potato skins, not their flesh. Sarah the home economist has potassium broth recipe with potato skins.
My wife is going through her third round of chemo. She has low to very low Potassium to the point that she has to have it given in an IV on occasion. She takes all the health products she can and eats the vestibules that are said to be high in Potassium. What can she do to raise her lever of Potassium and keep it up.
Tks in advance.
Start taking this supplement: https://mtcapra.com/capra-mineral-whey
It has great potassium levels
Is Capra Mineral Whey normally casein free?
The Capra Mineral Whey is free of alpha s1 casein (the allergen)
Hi Gilda, I think you’ll find that Capra Mineral Whey is just the ticket for you. Check it out here: https://mtcapra.com/capra-mineral-whey.
I have been having terrible leg cramps that wake me up at night. This is always in the upper thigh, not the calf.
To combat this I am afraid to go to bed until I have made sure I’ve gotten at least 1,400 mg of potassium and 400 mg. of magnesium. I’m on a 100% raw food vegan diet, and feel that Brian Clements may be right about fruit not being what it used to be, therefore that would cut out bananas and figs. I understand kelp is high in potassium, but not high enough. The only other non-fruit food high in potassium seems to be coconut water.
Do you have any suggestions about how to get these high amounts of potassium and magnesium from the type of die Brian Clements recommends – high in sprouts, wheatgrass juice, only 15% fruit (maybe the 15% could be bananas?).
Yes, try the Capra Mineral Whey. 4 tablespoons of the stuff will deliver over 2000 mg of potassium
I m taking lisinopril for high blood pressure. One of the sideeffects of this medication is overproducing potassium. Should I be cautious of cosumming any fruit or vegetables that are high in potassium?
I would ask your doctor about that one.
This is realy an eye opener:your advice is very good.I discover that I was hypertensive last november: and I read that potassium was good for high blood pressure: that was why I was anxious to know the fuits n vegetables. I need more advice.God bless.
My husband’s kidney is functioning at a very low level. I am wondering if there are differences in the red tomatoes and the yellow ones. I know tomatoes are high in potassium but am hoping the yellow ones will be listed as low potassium food.
Thank you and God bless,
I am sorry to say that yellow tomatoes are still quite high in potassium. A cup of chopped yellow tomatoes depending on the variety are going to have somewhere between 350 – 550 mg of potassium. I hope that helps and sorry I don’t have better news. Tell your husband that Mt. Capra wishes him a speedy health recovery! Blessings.
When I started to go to the gym everyday I bring with me a banana and it is a good food to eat when you are on the go like exercising or other activities. Yes it is also great to people who wanted to loss weight… Thanks for sharing this post!
Tomatoes are colorful and not only come in the bright red variety, but also decorate dishes with orange, green, pink, purple, yellow, and even white selections. Some are multi-colored, while others display funky stripes. All in all, the tomato makes a rather attractive addition to a recipe that actually helps uplift a gloomy disposition.
I love eating bananas. I heard they were also good for people that want to lose weight. I never knew potassium was important for the heart.
thank you for the sharing this article. god bless all. 🙂
Hi Joe, quick question for you, I have high blood pressure and take a Potassium pill as well as my blood pressure medicine. Any chance of getting to much potassium? I eat a lot of potatoes, tomatoes and spinach. I’m also taking the Capra Mineral Whey and Solar Synergy. Thanks!
Hey sue. I wouldn’t worry about getting too much potassium but that would certainly be something to talk with your doctor about. The funny thing about over-the-counter potassium pills is that by law they can have no more than 99mg potassium per pill which is a laughably small amount compared to the fruits, veggies, and mineral whey listed in the above article.
Thats because they dont know how much potassium you are already taking in..
thanks for the great info.