Foods highest in Potassium
Potassium helps regulate blood pressure, fluid balance, and muscle and nerve signalling.
Below are the whole foods with the most potassium in a typical serving, straight from USDA FoodData Central, plus how much you need and how to keep track without doing any math.
What potassium does
Potassium helps regulate blood pressure, fluid balance, and muscle and nerve signalling.
It's one of the most commonly under-eaten nutrients; the 4,700 mg target is hard to hit without plenty of vegetables, beans and fruit.
How much you need
The Daily Value used on food labels is 4,700 mg a day for adults.
Your real target depends on your age, sex and body, Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in potassium
| Food | Serving | Amount | % Daily Value |
|---|---|---|---|
| Soybeans, mature seeds, roasted, salted | ½ cup (90 g) | 1,323 mg | 28% |
| Beet greens, cooked, boiled, drained, with salt | 1 cup beet green (144 g) | 1,309 mg | 28% |
| Cabbage, japanese style, fresh, pickled | 1 cup cabbage (150 g) | 1,280 mg | 27% |
| Yam, raw | 1 cup cubes yam (150 g) | 1,224 mg | 26% |
| Salami, pork, beef, less sodium | 3 oz (85 g) | 1,166 mg | 25% |
| Avocado, Hass, peeled, raw | 1 avocado (201 g) | 1,159 mg | 25% |
| Tomato products, canned, puree, without salt added | 1 cup tomato product (250 g) | 1,098 mg | 23% |
| Breadfruit, raw | 1 cup breadfruit (220 g) | 1,078 mg | 23% |
| Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | 1 medium potato (213 g) | 1,076 mg | 23% |
| Potatoes, hash brown, home-prepared | 1 medium potato (173 g) | 996 mg | 21% |
| Avocados, raw, all commercial varieties | 1 avocado (201 g) | 975 mg | 21% |
| Chard, swiss, cooked, boiled, drained, with salt | 1 cup chopped chard (175 g) | 961 mg | 20% |
Per typical serving, using the reference amounts food labels are built on (3 oz of meat or fish, 1 tbsp of oil, 1 oz of nuts or cheese, 1 cup of milk), or the everyday size for whole fruit and vegetables. Whole foods from USDA FoodData Central, highest first. In the app, every amount scales to the serving you actually log.
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Open Healthy Squirrel and log a food to see your potassium for the day.
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