20 Foods That Are High in Potassium

Potassium is an important nutrient that your body needs every day. But most people don't get enough in their diet. In fact, it has been among the top nutrients of public health concern for people in the U.S., along with things like calcium and vitamin D.

Many believe that bananas are the best dietary source of potassium. But there are many foods that are higher in potassium. We'll go through what you need to know to make sure you're getting enough potassium-rich foods in your diet.

What is potassium?

Potassium is an electrolyte. This means it's a mineral with an electrical charge. Potassium is present in all your body's cells. So, it's critical for healthy cellular function.

Your body cannot make potassium, so you must get it through food. Your body absorbs about 90% of the potassium you eat. This is a high absorption rate compared to other minerals like magnesium, which has an absorption rate of about 30% to 40%.

What does potassium do for the body?

Potassium plays a major role in your day-to-day health. It works with other key electrolytes - like sodium and calcium - to help:

• Muscles contract

• Maintain the right balance of fluid and blood in your body

• Support bone health

• Nerves communicate with each other

• Regulate blood pressure

• Control other nutrient and electrolyte levels, like blood sugar

These functions make potassium an important nutrient for managing conditions like high blood pressure (hypertension) and kidney disease. In fact, research has noted an association between potassium-rich diets and a reduced risk of:

• Heart disease

• Stroke

• Osteoporosis

• Kidney stones

Potassium may also help counteract the effects of too much salt intake. If you eat too much salt, it can increase your blood pressure. This can increase your risk for things like heart disease and stroke. But potassium and sodium (in salt) work as a team. A diet that is high in potassium can help your kidneys eliminate excess salt. Likewise, cutting back on salt can also help your potassium levels.

Which foods are high in potassium?

Many different types of foods are high in potassium. These include fruits, vegetables, and plant-based proteins. High-potassium foods also include starches, and even some meats and dairy products. Below are 20 examples of high-potassium foods.

This isn't a full list of all potassium-rich foods. Many fruits and vegetables are a good source of this nutrient. The FDA requires the percent daily value for potassium to be listed on the nutrition facts label. This can help you figure out how much potassium is in some of your favorite foods not listed here.

How much potassium do you need?

Unlike other nutrients, there's no set RDA (recommended daily amount) for potassium. This is because there isn't enough data from the general population to determine an RDA.

But there are still guidelines on how much potassium most people need on an average day. The National Institute of Health (NIH) refers to this number as the "adequate intake," which is outlined in the table below.

It's important to note that these values don't apply to everyone. Many chronic medical conditions can affect how much potassium a person needs, or how well their body can absorb or hold onto potassium.

What are the symptoms of low potassium levels?

Normal potassium levels for adults are considered to be between 3.5 and 5.2 mEq/L. This can be measured on a blood test. A low potassium level is called hypokalemia.

A small, temporary drop in potassium usually doesn't cause symptoms. It typically takes a large or sudden drop in potassium for you to notice the effects. Symptoms of low potassium may include:

• Tiredness

• Muscle weakness or spasms

• Tingling or numbness

• Constipation

• Heart palpitations

• Dizziness and fainting

• Abnormal heart beats

How much potassium is too much?

If you have normal kidney function, you probably don't have to worry about getting too much potassium from your diet.

But people with kidney disease need to be careful about their potassium intake. When kidney function is impaired, the kidneys might not be able to get rid of potassium at the normal rate. So those with kidney disease usually need to limit their potassium intake.

High potassium levels in the blood (hyperkalemia) is a potentially life-threatening condition. This is because it can interfere with your heartbeat and cause dangerous heart arrhythmias. In severe cases, these arrhythmias are fatal.

Even if you have normal kidney function, taking potassium supplements or frequently using salt substitutes (which contain potassium) can also lead to hyperkalemia. This is why there's an upper limit of 99 mg for the amount of potassium allowed in over-the-counter (OTC) medications.

It's particularly important to avoid potassium supplements if you take medications that can increase your potassium levels, including:

• ACE inhibitors, like lisinopril

• Beta blockers, like metoprolol

• Spironolactone

• Potassium-sparing diuretics, like amiloride

• Nonsteroidal anti-inflammatory drugs (NSAIDs)

• Sulfamethoxazole / trimethoprim (Bactrim)

Because of the dangers of hyperkalemia, you should only take potassium supplements under the supervision of a healthcare professional.

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