10 Foods That are High in Potassium

Feeling a bit drained lately? You might be craving potassium! Potassium is super important for your body in general. This nutrient is essential for maintaining healthy blood pressure, supporting muscle function, and keeping your heart strong. Bananas are the most popular example of foods high in potassium – which is why tennis players are always munching on them – but they’re far from the only source.

So, are you looking to boost your potassium levels and not sure where to find the best natural sources? Look no further! Dive into our list of potassium-rich food, ingredients, and meal ideas below. And guess what? You might just discover some surprising contenders!

1. Banana

Of course, we had to start with the classic. Bananas are packed with potassium and are super accessible, making them an easy go-to. They’re also rich in fiber and provide a great energy boost, which is why they’re a popular snack for athletes!

Here are some recipes using banana.

Strawberry Shortcake Baked Oatmeal

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Strawberry Shortcake Baked Oatmeal

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How about a classic summertime dessert made into a delicious and healthy breakfast? Strawb … erry shortcake baked oatmeal features fresh strawberries cooked down into a thick jam, a sweet cream cheese drizzle, and thick baked oats. For the ultimate snack, strawberry shortcake baked oatmeal can be eaten on it's own, or with some whipped cream or ice cream for an indulgent dessert. To enjoy with breakfast, serve alongside a dollup of yogurt and some fresh fruit.

Prep: 20min Cook: 35min

Ingredients

16 oz strawberries fresh, washed, trimmed and cut
1 tsp corn starch
1 tsp water
2 tbsp reduced fat cream cheese
0.5 tsp vanilla extract

2 tsp sugar divided
sprinkle graham cracker crumbs
2 bananas overripe
0.25 cup unsweetened applesauce
2 tbsp sugar
1 tsp vanilla extract
0.5 tsp baking powder
0.25 tsp kosher salt
1 cup almond milk unsweetened or cashew milk or skim
1.5 cups old fashioned oats

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Incorporating potassium-rich foods into your morning routine can help you feel more energized and focused throughout the day. Start your day right with this Strawberry Shortcake Baked Oatmeal recipe. It includes bananas and it has 588.72 mg of potassium per serving!

Healthy Banana Zucchini Muffins

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Healthy Banana Zucchini Muffins

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Healthy Banana Zucchini Muffins with whole wheat flour, shredded zucchini, ripe banana and … studded with dark chocolate chunks for decadence!

Prep: 10min Cook: 22min

Ingredients

1 egg large
1 cup bananas large, very ripe, mashed
1 cup zucchini grated, packed and not squeezed
0.25 cup maple syrup or honey
3 tbsp oil any, mild tasting

1 tsp pure vanilla extract
1 tsp baking powder
0.5 tsp baking soda
0.25 tsp salt
1.25 cups whole wheat flour or spelt flour
3.5 oz dark chocolate bar coarsely chopped
Misto cooking spray

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Banana and zucchini might sound like an odd combo, but they’re a delicious way to boost your potassium intake. Bananas add natural sweetness, while zucchinis bring moisture and a mild flavor. We love these Healthy Banana Zucchini Muffins with 192 mg of potassium per serving. We also like to add chopped almonds or hazelnuts for added crunchiness!

2. Sweet Potato

Sweet potatoes are a powerhouse when it comes to foods which are high in potassium, packing around 541mg in just one medium spud! Whether you bake, mash, or roast them, they’re an easy (and tasty) way to boost your potassium levels. Plus, with fiber, vitamins, and antioxidants, they bring serious health benefits to the table.

Of course, we have some winning sweet potato recipes for you too.

Spicy Sausage, Sweet Potato and Kale Soup

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paleorunningmomma.com

Spicy Sausage, Sweet Potato and Kale Soup {Paleo, Whole30}

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This savory spicy Sausage Sweet Potato Kale soup is a quick and easy comforting meal made … in one pot that’s packed with smoky flavor and nutrients. It’s Paleo, dairy-free, gluten-free, Whole30 and perfect for healthy, hearty weeknight dinners.

Prep: 10min Cook: 30min

Ingredients

1 tablespoon olive oil or preferred sausage, sliced into coins
12 oz Paleo Friendly chorizo precooked, or andouille sausage, sliced
1 yellow onion medium, chopped
5 cloves garlic minced
2 teaspoons smoked paprika

dash cayenne pepper
1 sweet potato large, or 2 small, peeled and chopped into 1/2” cubes
5 cups chicken bone broth
sea salt
freshly ground black pepper
0.5 cup canned full fat coconut milk
2 tablespoons nutritional yeast optional
4 cups fresh kale roughly chopped

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With cold days just around the corner, it’s essential to have some go-to warming soup recipes. This spicy soup not only heats you up but also delivers a serious dose of potassium, helping to keep your energy up and muscles strong. We recommend pairing it with garlic bread! It has a 601 mg of potassium per serving.

Gluten-Free Chicken and Vegetables Curry

Easy Gluten-Free Curry Recipe (Best Flavor)

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Easy Gluten-Free Curry Recipe (Best Flavor)

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Whether you are looking for the best gluten-free curry recipe or wondering if celiacs or t … hose on a gluten-free diet can eat curry, you'll find it all here! Not only does this easy coconut chicken curry make a quick gluten-free dinner to satisfy the whole family, but it's made without curry paste so it's simple, highly-adaptable to different tastes, richly flavored and dairy-free!

Prep: 15min Cook: 20min

Ingredients

2 tablespoons oil I use coconut oil
1 Shallot Medium, finely chopped
6 g gingerroot minced
2 pounds boneless skinless chicken thighs cut in bite-sized pieces
0.25 teaspoon salt

0.13 teaspoon ground pepper
3 tablespoons gluten-free fish sauce
4 g curry powder
3 carrots medium, sliced on diagonal in 1/2-inch slices
1 sweet potatoes medium, peeled and cut in 1-inch pieces
14 ounce coconut milk
1 tablespoon honey
1 red bell pepper seeded and cut in 2-inch pieces
0.33 cup fresh cilantro chopped
6 g lime zest zest of 2 limes
1 tablespoon lime juice
rice for serving
Sriracha optional, or crushed red pepper, for spiciness

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Looking for a quick and easy meal? This Easy Gluten-Free Curry is a total game-changer! It’s loaded with sweet potatoes and vibrant veggies like bell peppers and carrots. The best part? It’s packed with 959 mg of potassium per serving. Healthy, colorful, and so good—you’ll want to add this to your weekly recipe rotation!

3. Avocado

Not only are avocados delicious and creamy, but they’re also high in potassium. Seriously, is there anything avos can’t do? There’s about 690 mg in a medium avocado! Plus, they’re a fantastic source of healthy fats. We love adding them to salads, smoothies, or, of course, making avocado on toast!

Avocado Toast with poached eggs

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Avocado Toast with poached eggs

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My go to weekend breakfast! Just make sure you have nice ripe avocados, good tasting toma … toes are always a plus – and what more can you ask for? 🙂

Ingredients

4 slices toast bread
sprinkle cayene pepper
2 handfulls cherry tomatoes
1 avocado smaller
0.5 lime juice

1 tbsp cream cheese
salt to taste
pepper to taste
4 eggs
3 tbsp vinegar
salt for the water

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If we spot avocado toast on a brunch menu, it’s a no-brainer! We’re ordering it. But did you know it’s just as easy to whip up at home? All it takes is mashing up an avocado and cooking some eggs. So, it’s a perfect option for breakfast or lunch. You can also switch things up with the eggs. Poached, fried, or scrambled all work great! Plus, this recipe sneaks in 585 mg of potassium per serving!

Chicken Salad Lettuce Wraps

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cookingclassy.com

BLTA Chicken Salad Lettuce Wraps

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Chicken Salad with all the flavors of a bacon lettuce tomato and avocado sandwich, without … the heavy bread! This chicken salad is so flavorful and so hearty, and even carb lovers will love this lettuce wrap recipe!

Prep: 20min

Ingredients

0.5 cup plain fat free greek yogurt
0.25 cup mayonnaise I used full fat for richer flavor
2 tsp fresh lemon juice
2 Tbsp green onions thinly sliced
1 tbsp parsley minced

salt
freshly ground black pepper
3 cups chicken breast diced, cooked and chilled
6 slices bacon cooked and chopped
1.5 cups grape tomatoes halved
0.5 cup celery diced
1 avocado medium, fairly firm but ripe, diced
leaves Romaine lettuce for serving

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Get ready to be wowed by this BLTA Chicken Salad Lettuce Wrap! It’s a delicious and nutritious option that will leave you feeling satisfied and energized. This super green salad is bursting with flavor, especially from its star ingredient: avocado. This dish gives you 459 mg of potassium per serving. It’s perfect for lunch or a light dinner!

4. Spinach

All leafy greens are super nutritious, but spinach is a true powerhouse when it comes to potassium! This leafy green is loaded with about 839 mg of potassium per cooked cup, making it one of the top vegetable sources of this essential nutrient. But spinach doesn’t stop there! It’s also rich in iron and magnesium. And obviously, it’s a great vegetable to have on hand if you’re looking for low calorie options to add bulk to your meal.

2 INGREDIENTS FRESH PASTA

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Angelo Coassin (Cooking with Bello) 🍝

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2 INGREDIENTS FRESH PASTA

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Prep: 10min Cook: 5min

Ingredients

150 g all purpose flour
130 g fresh spinach
200 g fresh spinach
30 g walnuts
2 garlic cloves

50 g Parmigiano cheese
pinch salt
50 ml extra virgin olive oil

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This easy recipe is like a cross between gnocchi and pasta, and it packs 1093 mg of potassium! The fresh spinach in the dough gives it a bright green color and boosts its nutrition. Plus, the spinach pesto kicks up the potassium even more while adding a tasty burst of flavor!

Spinach, Lentil & Lemon Soup

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Spinach, Lentil & Lemon Soup, 34p [VG/V/DF/GF]

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Ingredients

1 onion Sainsburys Basics
1 clove garlic fat 2 smaller ones, 3p, Sainsburys Basics
1 tablespoon oil sunflower or vegetable, 2
100 g dried lentils any colour, 23
1 litre stock 3 p, sainsburys basics

2 lemons zest and juice of bottled lemon
80 g frozen spinach fresh, or mug, 10, frozen spinach
g coriander stalks and all, 10
100 g chilli K, or Natco brand at all major supermarkets

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This vegan Spinach, Lemon, and Lentil Soup is like a warm hug in a bowl! If you want to amp it up, add some homemade croutons—they’re super tasty and help reduce food waste. Spinach adds a subtle earthy flavor and makes the soup a fun way to sneak in more greens while enjoying a cozy meal! This recipe packs a whopping 1846 mg of potassium per serving.

5. White Beans

White or cannellini beans are a fantastic source of protein and fiber. But did you know they also boast impressive potassium content? Just half a cup of these legumes packs about 500 mg of potassium!

Cauliflower Steaks with Lemon-Caper Lentils and Harissa “Hummus”

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Cauliflower Steaks with Lemon-Caper Lentils and Harissa "Hummus"

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Cauliflower steaks with lemon-caper lentils and harissa white bean puree. Vegan, gluten fr … ee, and a guaranteed crowd pleaser!

Prep: 15min Cook: 50min

Ingredients

1 cup black lentils rinsed
3 cups vegetable broth
3 Tbsp fresh lemon juice divided
2 Tbsp capers drained
1 head cauliflower large

5 Tbsp extra-virgin olive oil divided
0.75 tsp kosher salt divided
1 tsp black pepper divided
4 Tbsp harissa paste divided
1 X 15 oz can great northern beans or cannelini, rinsed and drained
2 garlic cloves
0.25 cup mint leaves freshly chopped
4 Tbsp pine nuts

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That title may be a mouthful, but don’t worry—the recipe tastes just as good as it sounds! Plus, it’s not as hard to make as you might think. This dish is perfect for impressing your dinner guests. The cauliflower steaks look stunning next to the hummus, and the lentils add a beautiful contrast of color. Best of all, it contains 942 mg of potassium and it’s vegetarian-friendly.

Roasted Golden Cauliflower and Sweet Potato Salad

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Caitlin Greene

Roasted Golden Cauliflower and Sweet Potato Salad

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Prep: 15min Cook: 33min

Ingredients

0.5 tsp turmeric
0.5 tsp cumin
0.5 tsp oregano
0.5 tsp salt
0.5 tsp chili powder

2 sweet potatoes medium
1 cauliflower cut into florets
3 tbsp olive oil
1 can white beans rinsed and drained
1 tbsp olive oil
0.5 tsp salt
0.25 tsp pepper
0.5 tbsp honey
0.5 tbsp yellow mustard
1 cup parsley chopped
3 tbsp golden raisins
0.5 cup chopped pistachios

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This delicious salad showcases white beans and cauliflower while delivering an impressive 935 mg of potassium per serving. Although roasting vegetables might require a little extra time and effort, trust us—it’s totally worth it!

6. Tomato

Is it a fruit or a vegetable? Either way, tomatoes are a winner! Tomatoes are loaded with potassium, and vitamins A and C. A medium-sized tomato has about 292 mg of potassium. And you can prepare them in a million different ways. Slice them fresh for salads or bruschetta, cook with them, or roast them. There are so many tasty options – check out the countless types of tomato varieties and how to use them.

Heart-warming Paella

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Spanish Paella For A Crowd

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Make and share this Spanish Paella For A Crowd recipe from Food.com.

Prep: 20min Cook: 50min

Ingredients

1 cup fresh parsley chopped
0.5 cup lemon juice divided
1.5 tablespoons olive oil divided
2 garlic cloves minced
1 cup water

1 teaspoon saffron
6 cups chicken broth
8 shrimp jumbo
2 chorizo sausages
4 ounces prosciutto
1 lb chicken breast chicken thighs or both
2 cups onions chopped
1 cup red bell pepper chopped
1 cup tomatoes chopped, fresh, or canned
1 teaspoon paprika
3 garlic cloves minced
3 cups arborio rice
1 cup peas frozen
8 mussels fresh

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In the mood for delicious Spanish food? And a potassium boost? This yummy Spanish Paella For A Crowd recipe is the way to go! The recipe serves eight, making it perfect for dinner parties. Not hosting? No worries—you can easily adjust the servings in Samsung Food, and the quantities will magically update! Each serving packs about 502 mg of potassium.

Summer Salad with Herbed Ricotta and Balsamic

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Summer Salad with Herbed Ricotta and Balsamic Vinaigrette

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Summer Salad with Herbed Ricotta and Balsamic Vinaigrette – a simple salad with heirloom t … omatoes, cucumbers and radishes, all drizzled with a simple balsamic vinaigrette and a dollop of herbed ricotta!

Prep: 15min

Ingredients

0.33 cup ricotta cheese
2 basil leaves chopped finely
1 teaspoon fresh oregano chopped finely
1 teaspoon fresh thyme chopped
2 tablespoon olive oil

1 tablespoon balsamic vinegar
0.25 teaspoon salt or to taste
0.25 teaspoon pepper or to taste
1 pound heirloom tomatoes cut into 1/2 inch slices
0.5 English cucumber sliced
6 radishes sliced
0.5 red onion sliced
1 serrano pepper chopped
0.25 cup basil leaves chopped
1 tablespoon oregano leaves

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Enjoy the fresh flavors of summer with this Summer Salad with Herbed Ricotta and Balsamic! Packed with a pound of tomatoes, vibrant veggies, fresh herbs, and creamy ricotta cheese, it’s a delightful dish for any occasion. If you’re looking for alternatives, feta cheese or burrata make excellent substitutes for ricotta! Plus, each serving contains 415 mg of potassium per serving.

7. Butternut Squash

Fall lovers will be thrilled to see butternut squash on our list! A star ingredient in communities like Fall Seasonal and Fall Pumpkin Recipes, it’s not just delicious—it’s also a great source of potassium. It contains about 350 mg of potassium per 100 grams. But the exact amount can vary slightly depending on the size, ripeness, and preparation of the squash.

Butternut Squash Chili

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No Bean Whole30 Butternut Squash Chili

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Indulge your self in this No Bean Whole30 Butternut Squash Chili this fall. It’s thick, … rich, and hearty. It’s also low-carb, paleo, and gluten-free.

Prep: 15min Cook: 40min

Ingredients

2 tablespoons extra virgin olive oil
0.5 cup celery diced
0.5 cup red onions chopped
2 cloves garlic minced
1 pound ground beef grass – fed

2 teaspoons red pepper flakes
2 teaspoons ground cumin
2 teaspoons paprika
0.5 teaspoon ground coriander
1 teaspoon onion powder
1 teaspoon garlic powder
salt
pepper
0.5 cup red bell peppers chopped
2.5 cups butternut squash diced
2 cups diced tomato with juice if you are using diced tomatoes from a can
1 cup no sugar added tomato sauce
1 cup chicken broth more if you don ’ t like thick chili
fresh cilantro for garnishing

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Got an hour to spare? This comforting No Bean Whole30 Butternut Squash Chili is the perfect way to welcome fall. It’s wholesome, warming, and nourishing—plus, it’s gluten-free and low-carb. Curious about the potassium content? It packs 828 mg per serving.

Winter Vegetable Salad

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Winter Vegetable Salad with Butternut Squash, Brussels Sprouts, and Beets

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Winter Vegetable Salad with Roasted Butternut Squash, Brussels Sprouts, and Beets is a gre … at recipe for a cold Winter night! It's also a perfect and festive side dish for the holidays, such as Thanksgiving and Christmas. This recipe is healthy, vegetarian, gluten-free, and packed with fiber!

Prep: 20min Cook: 40min

Ingredients

3 cups Brussels sprouts raw, ends trimmed, yellow leaves removed
2 tablespoons olive oil
salt to taste
4 cups butternut squash uncooked, peeled, seeded, and cubed into 1-inch cubes
2 beets

2 cups pecan halves
1 cup dried cranberries
1 cup balsamic vinegar
0.25 cup honey or brown sugar

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The colors of this Winter Vegetable Salad with Butternut Squash reminds us of autumn leaves. Think crunchy pecans, earthy brussels sprouts and beets, and tender squash—all brought together with honey and balsamic vinegar. Simply delicious! It also has 752 mg of potassium per serving.

8. Salmon

We get it—salmon can be pricey in many places. But if it’s an option for you, it’s a fantastic source of potassium. It’s also rich in omega-3s, which help keep your heart and brain running smoothly. A 3-ounce serving has about 370–500 mg of potassium, with wild salmon offering a bit more than farmed. You could also opt for trout, which is usually cheaper but has similar nutritional benefits and flavor profile.

Garlic Butter-Roasted Salmon with Potatoes & Asparagus

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Garlic Butter-Roasted Salmon with Potatoes & Asparagus

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This one-pan salmon and potatoes recipe makes a healthy and satisfying weeknight dinner. M … elted garlic butter coats the salmon and vegetables, adding depth of flavor and richness to the dish.

Cook: 40min

Ingredients

1 pound baby yukon gold potatoes halved
2 tablespoons extra-virgin olive oil divided
0.75 teaspoon salt divided
0.5 teaspoon ground pepper divided
12 ounces asparagus trimmed

2 tablespoons butter melted
1 tablespoon lemon juice
2 cloves garlic minced
1.25 pounds salmon fillet skinned and cut into 4 portions
parsley chopped, for garnish

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Who doesn’t love a one-pan wonder? This Garlic Butter-Roasted Salmon with Potatoes and Asparagus dish is not only a breeze to clean up, but it’s also bursting with flavor and nutrition. The textures work together beautifully, and each serving delivers 4638 mg of potassium.

Blackened Salmon with Avocado Salsa

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Blackened Salmon with Avocado Salsa

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Salmon seasoned with a tasty cajun spice blend and pan fried until crispy served topped wi … th a cool and creamy avocado salsa!

Prep: 5min Cook: 10min

Ingredients

1 tablespoon oil
4 X 6 ounce salmon pieces
4 teaspoons cajun seasoning
2 avocado diced
0.25 cup red onion diced

1 jalapeno finely diced
1 tablespoon cilantro chopped
1 tablespoon lime juice
salt to taste
2 avocado diced
1 cup cucumber diced
0.25 cup green onion diced
1 tablespoon parsley chopped
1 tablespoon lemon juice
salt to taste

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Another tasty way to prepare salmon is by blackening it. This method sears spice-coated fillets on high heat, giving them a crispy, flavorful crust. Sound good? Then you’ve got to try this Blackened Salmon with Avocado Salsa recipe. It’s blackened with cajun seasoning and served alongside creamy avocado salsa. And each serving contains about 1004 mg of potassium!

9. Coconut water

This one might surprise you—one cup of coconut water has around 600 mg of potassium! Plus, it’s packed with electrolytes, making it a great option after a workout or whenever you need hydration. New summer drink favorite? We think so!

Orange Ginger Detox Juice

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Orange Ginger Detox Juice

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Easy to make healthy detox juice at home from scratch!

Ingredients

0.5 cup carrot chopped
1 inch ginger
0.5 cup coconut water or water
4 cups orange juice homemade

Feeling off? This refreshing Orange Ginger Detox Juice has you covered. One sip will boost your energy—and your potassium levels! Bonus: it’s packed with 1274 mg of potassium per serving!

Coconut Water Mocktail

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Coconut Water Mocktail Recipe

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This coconut water mocktail is super refreshing, healthy-ish, and full of summer flavors l … ike coconut and lemonade. The whipped coconut cream on top makes it feel super indulgent and fancy.

Prep: 10min

Ingredients

1 can coconut cream
1 tablespoon honey
1 teaspoon vanilla extract
12 ounces coconut water
2 limes juiced

1 cup lemonade

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Coconut water mocktails? Yes, please! Just one sip of this tropical drink will have you dreaming of warm sand, turquoise waters, and total relaxation. With 732 mg of potassium per serving and a hit of vitamin C, it’s the perfect way to stay fresh and energized!

10. Yogurt

You might be surprised, but this source of potassium is easy to find and available just about everywhere—yogurt! Along with its potassium punch, yogurt is rich in probiotics that help to keep your gut healthy.

Yogurt usually has about 200–300 mg of potassium in a 6-ounce serving (about 170 grams). The amount can change depending on the brand or type—like plain, flavored, or Greek yogurt. Greek yogurt often has less potassium because it’s thicker and more concentrated.

Low Calorie Yogurt Bark

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Low Calorie Yogurt Bark

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Prep: 10min

Ingredients

150 g low fat yogurt
50 g berries or fruit of choice
10 g chocolate melted, optional

We’re overdue for a dessert mention, and here’s one you’ll love! Try this simple Berry Yogurt Bark. With just three ingredients, it’s easy to make, and you can swap out the fruit or add nuts for variety. So many possibilities! Plus, one serving has 195 mg of potassium.

Apple Pie Yogurt Parfait

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Simple Skillet

Apple Pie Yogurt Parfait

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A healthy, desserty breakfast recipe! Breakfast is my favorite meal of the day- and starti … ng it with something as delicious as this just makes it better

Prep: 5min Cook: 20min

Ingredients

0.5 tbsp butter
1 apple
1 tsp cinnamon
1 tsp sugar
0.5 cup old fashioned oats

1 cup water
0.5 tbsp Honey to taste
1 tsp cinnamon
1 cup nonfat greek yogurt

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This dessert is just as easy and tasty! It may take a bit more effort, but it’s definitely worth it. You can swap the fruit—use peaches when they’re in season or mix different fruits together. Plus, each serving packs 313 mg of potassium, making it a sweet and healthy choice. You can’t go wrong with this one!

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