Potassium
Potassium balances fluids, keeps your heartbeat steady, and helps blunt the blood-pressure-raising effect of sodium, which is why the potassium-to-sodium ratio of your diet matters more than either alone. Fruits, vegetables, beans and potatoes are the best sources. Almost everyone eats too little (average intake is roughly half the 4700 mg target) and too much sodium at the same time.
Daily value
4700 mg
Recipes
19
What if you don’t get enough?
Low potassium from diet alone is uncommon unless you're losing fluids (vomiting, diarrhea, certain diuretics or heavy sweating). But potassium supplements can be dangerous, especially with kidney problems or certain blood-pressure drugs, because high potassium affects the heart. Never supplement potassium without talking to your doctor.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of potassium
- White beans, cooked1004 mg1 cup21%
- Potato, baked926 mg1 medium20%
- Spinach, cooked839 mg1 cup18%
- Lentils, cooked731 mg1 cup16%
- Avocado690 mg1 whole15%
- Beet greens, cooked654 mg1/2 cup14%
- Coconut water600 mg1 cup13%
- Sweet potato, baked542 mg1 medium12%
- Banana422 mg1 medium9%
- Salmon326 mg3 oz7%
% = share of the daily value per serving.
19 recipes
Potassium-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much potassium you’re getting.
45 min350 kcal4 servings
Spinach & Feta Stuffed Chicken
Chicken breasts stuffed with garlicky spinach and feta. 40g protein, 950mg potassium and 3.4mg iron per serving. Weeknight-impressive, genuinely easy.
15 min355 kcal2 servings
Tuna & White Bean Salad
Protein-packed tuna and creamy cannellini beans with lemon-caper dressing. 32g protein, 4.7mg iron and a full day's B12. No cooking at all.
45 min430 kcal4 servings
Roasted Veggie Farro Bowl
Chewy farro with caramelized sweet potato, peppers and tahini-lemon dressing. 9g fiber, 60mg vitamin C and 700mg potassium per bowl.
40 min320 kcal4 servings
Lentil Curry Stew
One-pot red lentil and coconut curry with spinach. 5.5mg iron, 13g fiber and 280mcg folate per serving. Budget-friendly and freezer-friendly.
45 min520 kcal4 servings
Roasted Sweet Potato & Black Bean Bowl
Caramelized sweet potato and black beans over rice with lemon-tahini drizzle. 1050mg potassium, 14g fiber and 39% of your vitamin C. Sweet, smoky, satisfying.
45 min250 kcal4 servings
White Bean & Kale Soup with Lemon
Creamy cannellini beans, silky kale and bright lemon in a garlicky rosemary broth. 4mg iron, 10g fiber and half your vitamin C. The soup equivalent of a reset button.
30 min508 kcal4 servings
Mackerel & Sweet Potato Hash
Crispy-edged sweet potatoes, smoky mackerel and a fried egg on top. Over 1g of omega-3s and 60% of your vitamin D per serving — from a humble can of fish.
25 min555 kcal4 servings
Salmon & Avocado Poke Bowls
Silky sushi-grade salmon, creamy avocado and crunchy edamame over warm rice with a sesame-soy drizzle. 31g protein and 2.7g omega-3s per bowl — restaurant poke, minus the $18.
45 min284 kcal4 servings
Chicken & Lentil Soup
The soup equivalent of a warm hug: tender chicken, creamy red lentils, sweet carrots and wilted spinach in a lemony broth. 28g protein per bowl.
30 min297 kcal4 servings
Lemon Herb Baked Cod
Flaky cod with crispy sweet potato wedges and jammy roasted vegetables, all on one pan. 28g protein and 1404mg potassium per serving — the easiest fish dinner you will make.
20 min269 kcal4 servings
Garlic Shrimp Zucchini Noodles
Plump garlicky shrimp and sweet cherry tomatoes over tender zucchini noodles. 34g protein, just 269 calories, and on the table in 20 minutes flat.
5 min444 kcal2 servings
Tahini Banana Smoothie
Creamy, nutty, naturally sweet — like a milkshake that happens to deliver 18g protein, 313mg calcium and serious potassium. Five minutes, one blender.
10 min324 kcal2 servings
Mango Lassi Smoothie Bowl
Thick, spoonable mango lassi topped with pistachios and chia. 16g protein, 273mg calcium and 44mg vitamin C — sunshine you can eat with a spoon.
30 min305 kcal4 servings
Coconut Pumpkin Soup
Velvety pumpkin soup with coconut milk, ginger and lime. 7g fiber and 4.7mg iron per bowl — autumn comfort that happens to be vegan.
35 min500 kcal4 servings
Chicken Fajita Rice Bowls
Smoky spiced chicken, charred peppers and onions over brown rice with black beans and avocado. 35g protein and 121mg vitamin C per bowl — the fajita, minus the tortilla juggling.
5 min385 kcal2 servings
Blueberry Almond Smoothie
Thick, creamy and deeply purple: blueberries, almond butter, banana and Greek yogurt. 17g protein and 311mg calcium — the 5-minute breakfast that tastes like dessert.
50 min454 kcal4 servings
Roasted Butternut Squash and Quinoa Bowl
Roasted butternut squash, quinoa, crisp chickpeas, kale, and a maple-tahini dressing make a hearty plant-forward bowl for lunch or dinner.
55 min316 kcal4 servings
High Fiber Roasted Butternut Squash Soup
A cozy, fiber-rich roasted butternut squash soup that supports digestion and keeps you full. Simple ingredients, big flavor.
55 min236 kcal6 servings
High Fiber Apple Crisp (Oat, Walnut & Flax Topping)
Warm cinnamon apples under a crunchy oat, walnut, and flaxseed crumble. 6.7g fiber per serving, sweetened only with maple syrup.
Potassium: quick answers
How much potassium do I need per day?
The daily value is 4700 mg. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: White beans, cooked (1004 mg per 1 cup); Potato, baked (926 mg per 1 medium); Spinach, cooked (839 mg per 1 cup); Lentils, cooked (731 mg per 1 cup); Avocado (690 mg per 1 whole); Beet greens, cooked (654 mg per 1/2 cup); Coconut water (600 mg per 1 cup); Sweet potato, baked (542 mg per 1 medium); Banana (422 mg per 1 medium); Salmon (326 mg per 3 oz).
Can I get enough from food alone?
For most people, a varied diet covers potassium needs. Low potassium from diet alone is uncommon unless you're losing fluids (vomiting, diarrhea, certain diuretics or heavy sweating). But potassium supplements can be dangerous, especially with kidney problems or certain blood-pressure drugs, because high potassium affects the heart. Never supplement potassium without talking to your doctor.