Potassium is essential for blood pressure regulation, muscle contraction, and fluid balance. Most adults get far less than the recommended 4,700mg per day, and shortfall is associated with higher blood pressure.
Potassium is widely distributed in whole foods — potatoes, beans, leafy greens, fish, and dairy all contribute. Bananas are famous but not actually among the top sources by serving. People with kidney disease should consult a clinician before increasing potassium, as compromised kidneys can struggle to excrete it. For most people, increasing potassium-rich whole foods is one of the most evidence-backed dietary changes for cardiovascular health.
📊 Best Potassium Sources — Nutrition Comparison
| Food | Potassium | Calories |
|---|---|---|
| Edamame 1 cup shelled (155g) | 675.8 mg | 188 |
| Mahi Mahi 1 fillet (113g) | 602.3 mg | 123 |
| Zucchini 1 medium zucchini (196g) | 511.6 mg | 33 |
| Great Northern Beans 1/2 cup (130g) | 494 mg | 148 |
| Artichoke 1 medium artichoke (128g) | 473.6 mg | 60 |
| Tuna 3 ounces (85g) | 448 mg | 111 |
| Cod 1 fillet (180g) | 439.2 mg | 189 |
| Oat Milk 1 cup (240g) | 391.2 mg | 120 |
| Sardines 1 can drained (92g) | 365.2 mg | 191 |
| Hemp Hearts 3 tablespoons (30g) | 360 mg | 166 |
| Peas 1 cup (145g) | 353.8 mg | 117 |
| Mackerel 1 fillet (88g) | 352.9 mg | 231 |
| Tempeh 3 ounces (85g) | 350.2 mg | 163 |
| Brussels Sprouts 1 cup (88g) | 342.3 mg | 38 |
| Nutritional Yeast 2 tablespoons (16g) | 342.1 mg | 60 |
All values shown are per serving. Nutrition data sourced from the USDA Food Data Central database. Tap any food name to see full nutrition details including vitamins, minerals, and a per-serving daily value table.