What has the most potassium?

Everybody knows that bananas are high in potassium, but what about other foods? There’s a whole bunch of foods out there (pun intended) that are packed with potassium. So if you’re looking to up your intake, check out this list.

Importance of Potassium

Before we talk about what has the most potassium, let’s chat for a sec (millennial word). Why do we need it anyways? Well, Potassium is an essential mineral that helps our bodies maintain fluid balance and promote proper nerve and muscle function. It can also lower blood pressure (which is great because then you won’t freak out when someone cuts you off on the highway again) and reduce your risk of stroke.

Recommended Daily Intake

So how much should we be getting each day? The recommended daily intake for adults is 2,500-3,000 milligrams per day. But before you go chugging down gallons of all these potassium-rich items below…(insert wink emoji here)…too much can actually be harmful to certain individuals’ health.”

Table: Recommended Daily Intake by Age Group

Age Group Recommended Daily Intake
0-6 months 400 mg
7 -12 months 700 mg
1-3 years old 3g (3000mg)
4 -8 years old 31mg/g
Males (9+) 38mg/g
“Females(9+)” children/teenages: 25mg/d,adults: 22.5mgs/d)

Top Foods High in Potassium

Nowadays it seems like every food product wants to stake its claim as being “high” in some nutrient or other..but which ones actually are? Here are some of the top foods high in potassium:


Okay first on the list, let’s just get this one out of the way since it’s such a cliché. (insert eyeroll emoji here). But seriously they do contain quite a bit of Potassium! A medium sized banana contains 422 milligrams of potassium, so they’re still definitely worth snacking on.

Sweet Potatoes

Sweet potatoes may be associated with all things sugary and indulgent but don’t forget that they’re also incredibly nutritious as well (cue angelic music that plays each time someone mentions something wholesome/ healthy). One baked sweet potato holds about 694 milligrams of potassium.


Holy Guacamole!…they weren’t kidding when they called them nature’s butter!!! avocados not only provide us healthy fats but benefits like (drumroll)….potassium!! putting its total at around 708 milligrams per avocado.


Popeye knew what was up guys- spinach is loaded with nutrients including fiber, Vitamin K and (surprise!)–Potassium(maybe he wouldn’t have been too fond to know about this tho ….veggies bahh) . One cup cooked contains approximately 840mg!

Bonus Round: Lesser Known Foods High in Potassium

If you really want to mix things up by adding different sources into your diet or impressing friends (whatever floats your boat..), check out these lesser-known foods that’ll add tons of potassium to your plate:

  • Swiss chard (900+ mg/cup)

  • White Beans (600-700mg/half-cup serving)

  • Coconut water (660 mg/cup)

And there you go folks-the definitive list (!!)of standout(!) options for upping your potassium intake.


Whether it’s for health reasons or just because these foods taste delicious, there are plenty of great choices out there (truly) when it comes to potassium-rich picks. Try incorporating a few into your own diet and see how you feel!(insert smiley face emoji here).

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