Potassium is one of the most essential minerals that our bodies need. It is an electrolyte with a small electrical charge that activates various cell and nerve functions. This mineral assists in various bodily functions, like nerve impulses, muscle contractions, normal water balance, and pH balance, and maintains normal fluid levels inside our cells.

However, as our bodies do not produce potassium, we need to consume potassium-rich food and beverages in the right amount. Too much potassium or a potassium deficiency can cause serious health issues.

Currently, there isn’t enough information to establish a Recommended Dietary Allowance for potassium. However, according to the National Academy of Medicine, there is an Adequate Intake (AI) for potassium. The estimated average daily intake in adults is about 2,320 mg for women and 3,016 mg for men.

The most common sources of potassium are fruits, vegetables, lean meats, whole grains, and beans/nuts. Today, we’ll talk about Potassium-rich foods that you must start eating today; not only for their potassium content but for more. Keep reading to find out!


Orange and other citrus fruits are known for being rich in Vitamin C. But they are also highly rich in potassium as well. One cup containing about 248 grams of natural (unfortified) refrigerated orange juice is loaded with about 454 grams of potassium.

Oranges are also high in several essential vitamins, such as A, B, and C, and other nutrients, such as folate and magnesium. To add to it, these citrus fruits are also packed with antioxidants, which have the potential to fight inflammation, free radicals, and heart diseases.

Moreover, oranges are also rich in antioxidants that help the body fight the action of free radicals. Oranges are one of those foods rich in both nutrients and taste.

Before adding oranges to your daily diet, keep in mind that consuming whole fruits instead of drinking their juice is always advisable. If you prefer drinking the juice, make sure it’s freshly prepared instead of packeted or cartooned. Orange juice is higher in sugar and less in fiber than the whole fruit.


You cannot overlook bananas when talking about potassium-rich foods, can you? Bananas are one of the most power-packed fruits you can ever set your eyes- and mouth- upon. And one of the things bananas are known for is potassium.

A regular-sized ripe banana weighing 100 grams contains around 322 milligrams of potassium. In other words, a medium-sized ripe banana contains about 10 percent of the recommended daily value of potassium. 

Bananas are largely known for their potassium content but are also rich in other minerals such as Vitamins C and B6, phosphorus, magnesium, fiber, and antioxidants.

Ripe bananas are usually high in sugar and calories, often preferred by people trying to gain muscle mass. At the same time, raw bananas may help improve gut health, manage blood sugar, and improve constipation and diarrhea.


Other than bananas, tomatoes are also widely known for their potassium content, among other things. One cup (245 grams) of canned tomato is loaded with about 485 milligrams of potassium, while a cup of tomato sauce contains 728 milligrams.

Tomatoes are also rich in vitamins A, C, and B. Additionally, the substance lycopene – an antioxidant responsible for imparting tomatoes their red color – also protects your cells from damage and inflammation and reduces the risk of certain types of cancer.

Tomatoes are also beneficial for the overall health of the skin, gums, and blood and can give a boost to your immunity. We cannot stop talking about the endless benefits of tomatoes, so you’d better start eating them soon!

Coconut water

Coconut water is the natural go-to drink to keep your body hydrated and full of sufficient electrolytes. Rich in potassium and other electrolytes, coconut water has the power to rehydrate and nourish your body.

One cup of coconut water (240 grams) contains 600 milligrams of potassium. Aside from being rich in electrolytes, coconut kernel is also rich in carbohydrates and a multitude of minerals, including manganese, copper, and magnesium.

Some studies have also hinted that coconut can help reduce blood sugar levels, making it a sought-after food for people with diabetes. Coconut also has antibacterial properties. Coconut oil is used for cooking and has various health benefits. Some antioxidants found in coconut can also prevent DNA damage.


You know how rich milk is in calcium. Well, calcium is not the only essential mineral found in milk. Milk is rich in potassium, too.

A hundred grams of low-fat milk with 1% milkfat contains about 159 milligrams of potassium, whereas the same amount of skimmed milk contains 167 mg of the mineral. This is not a bad deal if you consider other nutrients that come with it. 

Milk improves bone health (Calcium), vision (Vitamin A), and the body as a whole. It is also rich in a host of other nutrients, including sodium, magnesium, and phosphorus.


The appearance of spinach in this list is anything but surprising. Spinach is one of those few food items that can be considered a superfood, thanks to the host of nutrients it packs.

One hundred grams of mature spinach is packed with 460 milligrams of potassium, about ten percent of the daily value. The nutritional benefits of spinach don’t stop at potassium. It is loaded with ample quantities of other nutrients, such as magnesium, folate, Vitamin A, and Vitamin C.

If you want to grab multiple nutrients by eating the least variety of foods, don’t forget to have a cup of spinach in your meals.


You didn’t see this coming, did you? The omnipresent potatoes are a lot more beneficial than most of us realize.

A 100-gram portion of potato flour contains 1270 mg potassium- one-fourth of the recommended daily value. Besides potassium, potatoes are also rich in other nutrients like Vitamins A, B6, C, and manganese.

The list of dishes that can be made with potatoes is endless; potatoes are cooked, boiled, fried, and baked. Potatoes make French Fries, chips, and a host of cuisines. They complement almost every Indian vegetable. Therefore, it’s high time you started eating potatoes with a newfound potassium interest.

Did you know? Potassium is also found in the skin of potatoes, which is why it is often recommended that one consume them unpeeled.

White beans

White beans are a good source of potassium. Half a cup of white beans (130 grams) contains approximately 421 mg of potassium. They’re also rich in fiber, iron, and calcium.

If you’re vegan, white beans are also a good source of plant-based protein. Moreover, since beans are rich in fiber and antioxidants, they can help reduce the risk of heart disease and diabetes.

A quick recap

Potassium is one of the most important minerals found in our bodies. It plays a key role in our nervous system and helps regulate the proper amount of fluid in the body. 

Therefore, it’s important to realize the true importance of this mineral and start taking good care to consume it in sufficient proportions. The eight foods mentioned in the blog are not only rich in potassium but also various other nutrients. If you make it a point to consume some of these foods regularly, you won’t need to worry about potassium.

With that said, we have come to the end of our list of potassium-rich foods. Which ones are you planning to adding to your diet first? Tell us in the comments. 

But consuming enough potassium yourself is not enough. Share this blog with your friends so they, too, get to know about the benefits of potassium and the foods they need to include in their diet.