10 Best Sources of Potassium Fully Reviewed
Ryan Sabin 
Marko Luckily, there are plenty of easy to find foods you can stock up on that are good sources of potassium and taste great that will get you back on track–figuratively and literally! We’ve compiled a list of these best sources of potassium just for you, along with the reasons we’ve included them, helpful advice, and FAQs so you can get the most out of your meals.
In a Hurry? The test winner after 15 hrs of research
Contain many hard to find nutrients
Complex flavors with many ways to prepare them
Can be made into fries
Taste great
10 Best Sources of Potassium
1. Sweet Potato
Contain many hard to find nutrients
Complex flavors with many ways to prepare them
Can be made into fries
Taste great
Require preparation
not as practical as an on the go option
Sweet Potatoes are a particularly good “running” food. With plenty of energy metabolizing B vitamins potassium and complex carbohydrates, they are a great addition to any dinner. Ditch the spaghetti and have a couple of sweet potatoes.
Read moreNutritional Content
A great source of vitamin A and B vitamins, the 950 mg of potassium per cup is almost just a nice bonus. Another great energy is providing food that may lead you to ditch your granola bars in favor of whole foods.
Taste and Practicality
They are called sweet potatoes for a reason. The best of both sweet and potato worlds they can be made into fries put in a stir-fry or just eaten whole, they are easy to prepare and taste great.
Cost and Value
A bit pricier than other varieties of potatoes, they also contain many nutrients that make the price difference reasonable. If you are on a tight budget though consider russet potatoes as an alternative.
"Sweet Potato" is one of the Best Sources of Potassium on our list!
2. Beets
Strong evidence supports the idea that nitrates in beets improve cardiovascular endurance
Unique flavor profile with many recipe possibilities
Can be microwaved
Nitrate performance enhancing
Can be very messy to prepare
Will turn your urine red (Consider yourself warned!)
Beets are a runner’s best friend. Besides being a great source of potassium, recent studies have shown that they have the potential to improve performance in endurance racing events directly.
Read moreNutritional content
One cup of beets is 442mg of potassium nice, but the real beets advantage for runners is the presence of nitrates which improve blood flow in the body and can directly improve cardiovascular endurance. Consider adding beets to your pre-race meal.
Taste and Practicality
Beets can be a bit of a mess in the kitchen, but they're versatile. They can even be microwaved!
Cost and Value
Not the cheapest food on this list, but if the nitrate performance enhancing benefits beets offer worth it to you, then they are worth trying.
"Beets" is one of the Best Sources of Potassium on our list!
3. Tomato Paste
Available in many stores
Affordable
Good flavor
Easy to cook with
Versatile
Good source of fiber and protein
Can’t be eaten by itself
Tomato paste is a pantry staple, adding substance to stews, casseroles, sauces, and much more. It is an affordable option that is easy to incorporate into any meal even if you don’t consider yourself a cook.
Read moreNutritional Content
Each serving of tomato paste (6oz) has over 1,700 mg of potassium. That may sound like a lot, but typically recipes use maybe one or two ounces of tomato paste. Still, if you use it for cooking frequently, it can become a great source of not only potassium but fiber, protein, and vitamins.
Taste and Practicality
It’s pretty basic, but tomato paste can easily add a hearty flavor and some volume to many dishes. You can thicken up some basic spaghetti, taste a chili, bulk up soup, or fill out a sauce by adding tomato paste. There are also lots of ways to store or save tomato paste. It doesn’t take a ton of preparation or skill to use, but it can’t be eaten by itself either.
Cost and Value
A can of tomato paste can cost less than a dollar and is easy to find in most grocery or dollar stores. It’s super versatile and can help pad out a huge variety of recipes, making it an inexpensive and valuable source of potassium.
"Tomato Paste" is one of the Best Sources of Potassium on our list!
4. Spinach
Many ways to include it in your diet
Excellent source of just about everything
Not to pricey
Can be used to make smoothies and soup
Is not the best tasting
Popeye’s favorite, it is hard to go wrong with dark leafy greens. Well known for its iron content, spinach is also a great way to get more potassium.
Read moreNutritional Content
With 465mg of potassium and many other vitamins and minerals, spinach is a low-calorie food that has a place in everyone’s diet.
Taste and Practicality
Not everyone will like spinach but throw it in a smoothie with some banana, and you will forget it is there and still get the benefit of the added minerals and phytochemicals.
Cost and Value
Buying an extra bag of spinach every week isn’t going to send anyone to the poor house and is extremely nutrient dense.
"Spinach" is one of the Best Sources of Potassium on our list!
5. Portoino Fish
Variety of types of fish
Different tastes
Available in many different forms
Large price range
Many ways to prepare
Harder to find fresh
There’s a variety of fish that are high in potassium like halibut, rockfish, cod, yellowfin tuna, and rainbow trout. It gives you a lot of options--both with taste and accessibility, and there are extra nutritional benefits to eating fish.
Read moreNutritional Content
Halibut has the most potassium content with about 3oz having nearly 500mg of potassium. All of the other fish listed have at least 375mg of potassium per 3oz. It adds up when you consider that one serving of uncooked fish is about 8oz! Plus fish has nutrients like omega-3, vitamin D, and can be very beneficial for your health.
Taste and Practicality
The fish we’ve listed all have different qualities and taste and can be prepared in plenty of different ways. They can be bought fresh, frozen, or canned and are great as dinner entrees or as a way to pad out a quick lunch.
Cost and Value
Because of the variety of different ways fish can be bought, this is a different food when it comes to cost. Yellowfin tuna can cost less than 2$ per can while a package of frozen cod can be as low as 5$. Most grocery stores carry canned fish, and many have departments that will offer fresh fish. Fish is a very versatile and valuable option for those trying to get more potassium in their diet.
"Portoino Fish" is one of the Best Sources of Potassium on our list!
6. Broccoli
Very low in calories and high in many important nutrients
Highly affordable
Broccoli requires some cooking experience in order to prepare properly
Broccoli is one of the healthiest, most nutrient dense foods you can include in your diet. With a little know-how and patience in the kitchen, it can also be an enjoyable addition to any meal.
Read moreNutritional content
288mg of potassium per cup is nothing to scoff at, but remember broccoli is also a great source of vitamin c, fiber, and many b vitamins that are important for energy metabolism.
Taste and Practicality
When eaten raw, broccoli isn’t very palatable and is very bitter, but when it is properly cooked or included in a stir-fry, it can be delicious. It does require more preparation than a banana, but it is one of the most nutrient-dense foods on the planet.
Cost and Value
Brocolli is very inexpensive, and like everything on this list, you can even order it on Amazon and have it shipped directly to you.
"Broccoli" is one of the Best Sources of Potassium on our list!
7. White Beans
Versatile
Plenty of ways to prepare
Affordable
Available in most grocery stores
Many types and flavors to choose from
Good source of fiber and protein
Typically not eaten alone
White beans include a variety of types of beans--navy, Great Northern, kidney, and marrow beans can all be considered white beans. With so many different beans to choose from and so many ways to prepare them, these will make for a great way to get more potassium in your diet.
Read moreNutritional Content
For every half cup of white beans, you’ll be getting 595mg of potassium. These are also a great source of fiber and protein, especially if you’re on a vegetarian or vegan diet.
Taste and Practicality
Since “white beans” covers so many different types of beans, there are just as many different flavors and shapes to choose from. Marrow beans are a good filler for soups because of their rich, bacon-like taste, while kidney beans are tender and make good additions to salads. The ways to prepare white beans are endless: you can eat them hot, cold, mashed, stewed, pureed, boiled, fried…. You get the idea.
Cost and Value
The cost of white beans varies depending on the type of bean and whether they are dried or canned, but they are generally pretty affordable. You could easily find them at most grocery or dollar stores, and depending on where you shop, you’ll have plenty of options to choose from. These are a must have for your pantry at home and are an excellent nutritional choice.
"White Beans" is one of the Best Sources of Potassium on our list!
8. Banana
Great source of potassium
Extremely practical and inexpensive
Provides plenty of healthy energy
Spoil quickly
No list of potassium-rich foods is complete without bananas. The classic “runner's food” bananas are nature’s energy bars.
Read moreNutritional content
Just one banana has 422mg of potassium. It is an excellent source of quickly digesting carbohydrates that will give you the energy you need to train.
Taste and Practicality
Nothing is more practical than a banana. Throw one in your gym bag and enjoy the sweet, wholesome taste instead of the candy bar you have been taking to work
Cost and Value
Sometimes referred to as the "poor man’s fruit", bananas are an unbeatable value.
"Banana" is one of the Best Sources of Potassium on our list!
9. Greek Yogurt
No preparation is needed
Tastes great
Includes probiotics
Fairly priced
Not the highest source of potassium
Greek Yogurt is a surprising source of potassium that is easy to include in your diet. Although it doesn’t have the most potassium, it is incredibly versatile and is also a great source of protein.
Read moreNutritional content
With 240 mg of potassium and 17 grams of protein, Greek Yogurt isn’t the most potassium-rich food on this list, but it is the only yogurt that has probiotics which support digestive health.
Taste and Practicality
Greek Yogurt requires no preparation and is very easily digested by your body. It is an excellent option for runners who want to include it in their smoothie before their morning run. Some people may not like the taste, but to other's, it can be as enjoyable as eating ice cream!
Cost and Value
Although more expensive than regular yogurt, Greek Yogurt is a very nutrient dense and practical way to get more potassium in your diet.
"Greek Yogurt" is one of the Best Sources of Potassium on our list!
10. Skim Milk
Zero preparation or cooking knowledge needed
Highly rich in calcium and protein
Fairly priced
Individuals with lactose intolerance can’t drink it
May cause GI distress if consumed right before exercise
All milk has potassium but low-fat milk is more nutrient dense than regular milk, or in other words, it gives you more potassium per calorie.
Read moreNutritional content
One cup of skim milk has 382mg of potassium. It also contains calcium and plenty of protein.
Taste and Practicality
There’s a reason milk is an essential grocery staple that disappears when blizzards roll into town. It is convenient and basic food that is extremely practical. Some may complain about the taste of skim milk vs. higher fat milk, which is also a good source of potassium.
Cost and Value
Also available on Amazon, milk is inexpensive and easy to get a hold of.
"Skim Milk" is one of the Best Sources of Potassium on our list!
Frequently Asked Questions
q: What exactly is potassium?
Technically, potassium falls into two categories: it is both a mineral consumed through foods and an electrolyte produced within the body. Electrolytes are positively charged ions that help regulate several bodily functions including blood pressure, digestion, heart rate and normal heart functioning, muscle contractions, and features of the nervous system. Other conventional electrolytes include sodium, chloride, magnesium, bicarbonate, and calcium. For athletes, electrolytes play a critical role in supplying oxygen to the blood, and thus to the muscles (which ultimately provides energy for the body to run, jump, lift weights, etc. off of).
q: What is an electrolyte imbalance?
An electrolyte imbalance is when one of the types of electrolytes present in the body’s blood cells are either too high or too low. When this happens, the individual may experience several symptoms, including an irregular heartbeat, muscle weakness or general fatigue, notable changes in blood pressure, and problems within the nervous system
q: What are some of the benefits of consuming potassium?
Potassium offers many health benefits. Some of these stimulate cognitive and neural activity and increasing overall brain functioning and awareness, stabilizing blood sugar (which is especially essential for those with diabetes) reducing muscle disorders and helping muscle contractions and reactions to quicken and become more efficient, enhancing bone health by helping the body’s absorption of calcium, aiding in protein synthesis which may ultimately build muscle and boost the metabolism, regulate water and fluid levels, and regulating hormones which eventually may lead to decreased stress and anxiety.
q: What are the runner-ups? What other foods might be good sources of potassium?
Following a similar trend that already exists within our list, dark and leafy greens tend to be rich sources of potassium, so some other options not listed here are Swiss chard and Bok choy. Legumes are also excellent sources of potassium: Lima beans, soybeans, and pinto beans to name a few. Regular potatoes are also known to be good sources of potassium.
q: Can you have too MUCH potassium in your blood?
Yes. Having too much potassium in your blood is a condition known as hyperkalemia. It typically occurs when the kidneys, the main organ for regulating potassium levels, are not correctly removing excess potassium out of the body. It is mostly caused by medications that have this effect on the kidneys, and include drugs like diuretics, some blood pressure medications, and antibiotics (in particular, penicillin). When potassium remains in the kidneys, the symptoms can be serious. The symptom of highest concern is a dangerous change in heart rhythm. If you experience symptoms of possible hyperkalemia due to complications with your medicine, stop the use of the drug immediately, and talk to your doctor.
q: How can I help my family get used to eating healthier foods?
The best way to help yourself as well as your family get more accustomed to eating healthier foods is to start small and build slowly. Don’t change the entire diet right away- that is asking for rebellions and ultimate failure. Instead, change out one bad food for one good food and then slowly add new foods to replace old ones. Also, remember versatility is key. No one wants a bowl of beets every night with dinner so find other ways to work these and any other healthy foods that are also good sources of potassium into your normal menu plans.
Sources
- , Low Potassium (Hypokalemia), The Mayo Clinic Health Article
- , The Athlete's Nutrition Needs, Nestle Nutrition Article
- , How Athletes Can Choose the Best Dietary Fats, Active.com Nutrition Article
- , Wild vs Farmed Salmon - Can Some Fish be Bad For You?, Online Nutrition Article
- , Potassium Citrate for Kidney Stones, University of Michigan Health Article
- , What are Electrolytes? What Causes Electrolyte Imbalance?, Medical News Today Health Article
- , 13 Incredible Potassium Benefits, Organic Facts Nutrition Blog Post
- , The World's Healthiest Foods: Potassium, Informational Webpage Article
- , Hyperkalemia: Symptoms and Treatments, WebMD Article
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