Fiber Fiber

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Potassium from natural food sources, like the ones listed below, are considered safe and healthy. The current percent daily value for potassium is a whopping 3.5 grams, below is a list of high potassium foods ranked by common serving sizes. For more foods high in potassium please see the lists of high potassium foods by nutrient density, potassium rich foods, fruits high in potassium, and vegetables high in potassium.

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#1: White Beans

Potassium in 100g	1 cup cooked (179g)
561mg (16% DV)	1004mg (29% DV)

Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked.

#2: Dark Leafy Greens (Spinach)

Potassium 100g (Raw)	1 Cup (Raw - 30g)	1 Cup (Cooked - 180g)
558mg (16% DV)	167mg (5% DV)	839mg (24% DV)

Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV). 

#3: Baked Potatoes (With Skin)

Potassium 100g	Average Potato (173g)
535mg (15% DV)	926mg (26% DV)

Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. 

#4: Dried Apricots

Potassium 100g	1/2 cup (65g)
1162mg (33% DV)	755mg (22% DV)

Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar.

#5: Baked Acorn Squash

Potassium 100g	1 cup cubed (205g)
437mg (12% DV)	899mg (26% DV)

Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV).

#6: Yogurt (Plain, Skim/Non-Fat)

Potassium 100g	1 cup (245g)
255mg (7% DV)	625mg (18% DV)

Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV).

#7: Fish (Salmon)

Potassium 100g	1 3oz fillet (85g)
628mg (18% DV)	534mg (15% DV)

Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV.

#8: Avocados

Potassium 100g	Average Avocado (201g)	1/2 Cup Pureed (115)
485mg (14% DV)	975mg (28% DV)	558mg (16% DV)

An average avocado provides 322 calories, half a cup purred contains 184 calories.

#9: Mushrooms (White)

Potassium 100g	1 cup sliced (108g)
396mg (11% DV)	428mg (12% DV)

1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV). 

#10: Bananas

Potassium 100g	Average Banana(118g)	1 Cup Mashed (225)
358mg (10% DV)	422mg (12% DV)	806mg (23% DV)

An average banana provides 105 calories, 1 cup mashed contains 200