Potassium is one of the most important minerals your body needs every day. As an essential electrolyte, it supports muscle contraction, heart health, strong bones, digestion, and fluid balance. Adults and teenagers over 13 should aim for about 4,700 mg of potassium daily.
If you’re looking for foods high in potassium that are easy to add to your diet, here are 10 simple options to help you meet your daily needs.
1. Bananas
Bananas are probably the most well-known source of potassium. A medium-sized banana provides about 10% of your daily potassium requirement. They’re also rich in vitamin C, vitamin B6, magnesium, and manganese — making them a quick and healthy snack.
2. Orange Juice
An 8-ounce glass of orange juice offers almost the same potassium content as a banana. On top of that, it’s packed with vitamin C, folic acid, calcium, and thiamine. Orange juice is naturally cholesterol-free, making it a refreshing way to boost your daily intake.
3. Dried Apricots
Because the water content is removed, dried apricots are concentrated with nutrients. Just a handful provides nearly 100 mg of potassium per piece. They also supply vitamin A and fiber, which support healthy digestion and lower cholesterol levels.
4. Dried Figs
With 700 mg of potassium per 100 g, dried figs are another excellent source. They’re also rich in calcium for bone health and contain copper and manganese for a stronger immune system. Their mild laxative effect can help relieve constipation naturally.
5. Raisins
Half a cup of raisins delivers more than 500 mg of potassium. While they are high in natural sugars, pairing raisins with nuts or other potassium-rich foods makes a balanced snack.
6. Prunes
Also known as dried plums, prunes provide about 210 mg of potassium in just three pieces. They’re also famous for supporting digestive health, thanks to their natural fiber and mild laxative properties.
7. Cantaloupe (Honeydew Melon)
A cup of cantaloupe offers over 400 mg of potassium, plus a boost of vitamin C for immunity and beta-carotene for healthy vision. It’s a hydrating fruit that makes a perfect summer snack.
8. Unsalted Peanuts
When you need a crunchy, satisfying snack, grab some unsalted peanuts. A one-ounce serving contains nearly 200 mg of potassium, along with protein, healthy fats, and zinc. Just avoid salted versions to keep sodium intake low.
9. Milk
A single serving of milk contains over 300 mg of potassium along with calcium, protein, and vitamin D. For those with lactose intolerance, lactose-free milk or fortified alternatives are excellent substitutes.
10. Yogurt
Yogurt is another dairy option rich in potassium — a cup provides about 540 mg. It also contains probiotics, which support gut health and strengthen immunity. Even people with mild lactose intolerance can often tolerate yogurt.
Final Thoughts
Including potassium-rich foods in your daily meals is an easy way to protect your heart, strengthen your muscles, and support overall health. From bananas and orange juice to nuts and yogurt, these simple options can help you meet your recommended daily potassium intake and keep your body functioning at its best.
