10 Best Sources of Potassium Fully Reviewed

While there are more food options available on the market than ever before, plenty of people still struggle to get enough nutritional value out of their diets. Potassium, in particular, is lacking among Americans, with less than 2% of adults in the United States getting the recommended amount of daily potassium. The truth is, a good portion of runners probably also fall into that category and could use a change of focus when it comes to dietary needs.

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.

Standout Picks

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.
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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.
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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.
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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.
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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.
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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.
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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.
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No list of potassium-rich foods is complete without bananas. The classic “runner's food” bananas are nature’s energy bars.
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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.
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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.
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10 Best Sources of Potassium

1. Sweet Potato

Where to buy
Amazon Link
Sweet Potato
Amazon Link

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 more

Nutritional 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!

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2. Beets

Where to buy
Amazon Link
Beets
Amazon Link

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 more

Nutritional 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!

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3. Tomato Paste

Where to buy
Amazon Link
Tomato Paste
Amazon Link

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 more

Nutritional 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!

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4. Spinach

Where to buy
Amazon Link
Spinach
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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.

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Nutritional 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!

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5. Portoino Fish

Where to buy
Amazon Link
Portoino Fish
Amazon Link

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 more

Nutritional 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!

Amazon Link

6. Broccoli

Where to buy
Amazon Link
Broccoli
Amazon Link

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 more

Nutritional 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!

Amazon Link

7. White Beans

Where to buy
Amazon Link
White Beans
Amazon Link

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 more

Nutritional 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!

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8. Banana

Where to buy
Amazon Link
Banana
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No list of potassium-rich foods is complete without bananas. The classic “runner's food” bananas are nature’s energy bars.

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Nutritional 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!

Amazon Link

9. Greek Yogurt

Where to buy
Amazon Link
Greek Yogurt
Amazon Link

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.

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Nutritional 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!

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10. Skim Milk

Where to buy
Amazon Link
Skim Milk
Amazon Link

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.

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Nutritional 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!

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Sources

  1. The Mayo Clinic Staff, Low Potassium (Hypokalemia), The Mayo Clinic Health Article
  2. Nestle, The Athlete's Nutrition Needs, Nestle Nutrition Article
  3. Michelle Ulrich, How Athletes Can Choose the Best Dietary Fats, Active.com Nutrition Article
  4. Authority Nutrition, Wild vs Farmed Salmon - Can Some Fish be Bad For You?, Online Nutrition Article
  5. Healthwise Staff, Potassium Citrate for Kidney Stones, University of Michigan Health Article
  6. Christian Nordqvist, What are Electrolytes? What Causes Electrolyte Imbalance?, Medical News Today Health Article
  7. Unknown, 13 Incredible Potassium Benefits, Organic Facts Nutrition Blog Post
  8. Unknown, The World's Healthiest Foods: Potassium, Informational Webpage Article
  9. WebMD Authors, Hyperkalemia: Symptoms and Treatments, WebMD Article

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Inside RunnerClick Pro, runners of all strengths come together to meet and support one another, get answers to burning questions, learn from experts, participate in personal challenges, and more.