Foods That Are High in Potassium: Complete Food List & Daily Amount

Updated in March 2024

Foods that are high in potassium, such as avocados, Brazil nuts, Brussels sprouts and lentils, can play a role in preventing muscle weakness and muscle cramps during intense physical exercise.

Eating foods that are rich in potassium can also complement treatment for hypertension, as these foods help to regulate blood pressure by increasing sodium excretion through the urine. 

Potassium is mainly found in plant-based foods such as fruits and vegetables. The recommended daily amount of potassium for adults is 4700 mg per day, which can be easily achieved through diet. 

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Potassium-rich foods

The following table outlines foods that have the highest amount of potassium:

Foods Amount of potassium in 100 g Foods Amount of potassium in 100 g
Pistachio  109 mg Brazil nuts 600 mg
Cooked beet leaves 908 mg Skim milk 166 mg
Plums 745 mg Sardines 397 mg
Steamed seafood 628 mg Whole milk 152 mg
Avocado 602 mg Lentils 365 mg
Skim yogurt 234 mg Black beans 355 mg
Almonds 687 mg Papaya 258 mg
Tomato juice 220 mg Peas 355 mg
Baked potatoes with skin 418 mg Cashews 530 mg
Orange juice 195 mg Grape juice 132 mg
Cooked chards 114 mg Cooked beef 323 mg
Banana 396 mg Mashed potatoes 303 mg
Pumpkin seeds 802 mg Brewer's yeast 1888 mg
Canned tomato sauce 370 mg Walnuts 502 mg
Peanuts 630 mg Hazelnuts 442 mg
Cooked fish 380-450 mg Chicken meat 263 mg
Cooked beef liver 364 mg Turkey meat 262 mg


354 mg Lamb 298 mg
Raisin 758 mg Grapes 185 mg
Beets 305 mg Strawberries 168 mg
Pumpkin 205 mg Kiwi 332 mg
Brussel sprouts 320 mg Raw carrots 323 mg
Sunflower seeds 320 mg Celery 284 mg
Pears 125 mg Damascus 296 mg
Tomatoes 223 mg Peach 194 mg
Watermelon 116 mg Tofu 121 mg
Wheat germ 958 mg Coconut 334 mg
Cottage cheese 384 mg Backberries 196 mg
Oat flour 56 mg Cooked chicen liver 140 mg

How to reduce potassium content in foods

To reduce potassium in foods, the following steps must be followed:

  • Peel and cut the food into thin slices and then rinse
  • Place the food in a pot filled with water and soak for 2 hours
  • Drain, rinse and drain the food again (this procedure can be repeated 2 to 3 times)
  • Fill the pot with water again and cook
  • Once cooked, drain the food and throw away the water.

This method is also recommended for people who have kidney problems and who are undergoing hemodialysis or peritoneal dialysis, as these conditions are associated with high potassium levels in the blood. This method can make eating high-potassium foods safer, without leading to high blood potassium levels.

Recommended daily amount

The amount of potassium that should be ingested in a day varies according to age, as shown in the following table:

0 to 6 months 0.4 g
7 to 12 months 0.7 g
1 to 3 years old 3.0 g
4 to 8 years old 3.8 g
9 to 13 years old 4.5 g
After 14 years old 4.7 g

Low potassium levels, also referred to as hypokalemia, can lead to a loss of appetite, cramps, muscle paralysis or confusion. This situation can occur in cases of vomiting or diarrhea, or when diuretics or high blood pressure medications are taken. Although is it less common, low potassium levels can also affect athletes who sweat a lot.

Excess potassium is also rare but can happen especially when taking blood pressure medications. This is a dangerous finding as it can lead to arrhythmias.