Main foods with Potassium

Main foods with Potassium

The properties and benefits of the mineral for our body are well-known for our organism, I want to offer you a wide list of the foods rich in potassium. Do you know all the ones that you should ingest to have optimal levels and to balance your body? Don’t forget to read the whole article!

First of all, I invite you to consult everything you need to know and we will tell you about the mineral potassium. Go to this post in which we detail all its properties and benefits.

Cooking food with potassium

Watch out for the list of potassium-rich foods offered here!

Here are the top 10 foods that contain the most potassium, along with the potassium content of the main nutrients available to ensure your body’s supply of this mineral.

Take note and incorporate them into your diet!

1. Seaweed

Needless to say, algae has not yet managed to make its way onto most people’s tables, although it has no shortage of merits. One of them is the one that has earned it the title of ‘King of Potassium Food’. The abundance of this mineral in the composition of seaweed reaches, in certain species, 10 grams per 100 grams of food.

Seaweed potassium

Some of the varieties you can buy in specialized shops are wakame, kombu, arame, nori, dulse, hiziki and agar-agar.

Emphasising its:

  • As allies of our health, they are rich in vitamin E and therefore play an antioxidant role, making their consumption a significant delay on the ageing process.
  • Its vitamin richness is not limited to E but extends to its remarkable concentration of provitamin A and beta-carotene and, to a lesser extent, of all the B-complex vitamins except B12.
  • Minerals. All species of algae are rich in iron, calcium and iodine (this last nutrient is not easy to obtain outside of marine products).

2. Semi-skimmed milk powder

This time we are dealing with a basic food for our body that stands out for its highpotassium content, which amounts to 1280 mg per 100 grams of product, without detracting from its generous amounts of zinc, calcium, magnesium and proteins of high ecological value..

Semi-skimmed milk powder potassium

This is the benchmark for potassium in food of animal origin.

Benefits to highlight:

  • Cardiovascular Health. Its combined presence of appreciable amounts of potassium and magnesium make semi-skimmed milk powder a key nutritional source to ensure normal electrical activity of the heart.
  • Proteins. Its exceptional protein profile makes it a perfect food for muscle development in childhood, adolescence and pregnancy.
  • Nervous System Health. Its richness in vitamin B2 helps to correct headaches and other problems related to the nervous system such as insomnia, anxiety or stress.

3. Prunes and dried apricots

These delicious fruits, in their dried variety, rank high among the most potassium-containing foods, providing almost 1,000 mg per 100 grams of product. Far from ending its nutritional interest there, it is worth mentioning its richness in provitamin A, vitamin B3 and, to a lesser extent, vitamin C, which suffers a decrease during the drying process, due to its great hydrosolubility.

Prunes and dried apricots potassium

To highlight:

  • In the mineral section, a special mention should be made of its high iron content, which serves to combat iron-deficiency anaemia, with vitamin C also contributing to its correction.
  • Cardiovascular health. Introducing these foods into the diet is equivalent to betting on good blood circulation and on the balance of blood pressure in those who suffer from hypertension.
  • Special food for athletes. Its consumption is an excellent aid for sportsmen and women who practice intense long-term exercise, due to its very high content of simple carbohydrates.

4. Spinach

Popeye advised us of its iron content but said nothing about the potassium content of which it provides 558 mg per 100 grams of product.

Also striking is its abundant presence of carotenoid pigments, zeaxanthin, beta-carotene and lutein, making spinach a food with impressive antioxidant properties, which shield cell membranes from attack by free radicals.

Spinach rich potassium

Highlighted benefits:

  • Eye health. The presence of these pigments makes it an efficient food to prevent eye pathologies such as macular degeneration and cataracts. In addition to the development of this antioxidant function, it has excellent contributions of vitamins A, C and E.
  • Vitamins, minerals and Omega-3. It is also a considerable source of vitamin K, B vitamins (B6, B2 and B1) and folic acid. In the mineral chapter we can talk about its contribution of the mentioned iron and also of calcium, magnesium, manganese and phosphorus. It is also a good source of Omega 3 fatty acids, which are very useful for the functioning of the cardiovascular system.

5. Milk cap or Lactarius deliciosus

One of the most abundant mushrooms in the autumn season, its dietary interest is also praiseworthy, since it provides 507 mg of potassium per 100 grams, offering in addition generous contributions of iron, vitamin D (as such and as ergosterol, a substance characteristic of plant tissues and precursor of vitamin D), soluble fiber and vitamins B2, B3 and B5.

Milk cap or lactarius deliciosus

Mushroom, one of the richest in potassium.

To highlight:

  • Iron content. Especially useful in situations where the body is lacking iron due to poor eating habits, during menstruation and after massive blood loss.
  • Cholesterol regulation. The high content of vitamin B5, helps to reduce blood cholesterol levels and to combat migraines and stress

6. Thistle

The potassium contribution of the thistle reaches 400 mg per 100 grams. However, the most remarkable feature of its nutritional profile is its intense action on the body’s liver and bile function, mainly due to cynarin, a substance responsible for the thistle’s typical bitter taste, which also affects other vegetables such as artichokes, chicory, endive and radish.

Thistle seeds potassium

Cynarin has an important choleric or bile-stimulating effect. Therefore, it promotes fat digestion, fluidises bile and generates a double effect of decongestion of the liver and rapid emptying of the gallbladder, which minimises the risk of gallstone formation.

To be highlighted:

  • Suitable for Diabetics. Inulin is another substance that determines the dietary benefits of thistle, as it is a major carbohydrate that does not require the use of insulin, making it a suitable food for diabetics.
  • It satiates and regulates cholesterol. Thanks again to inulin, the consumption of thistle regulates cholesterol levels, which in the intestinal environment acquires the consistency of a gel, trapping saturated fat and cholesterol.

7. Banana

The relationship between banana and potassium is practically famous. We are fully behind this star in this area, there is 358 mg of potassium in every 100 grams of product consumed, together with the fact that it is a soft and easily digestible fruit, make it a highly recommended food among those suffering from gastrointestinal disorders such as ulcers.

Banana potassium levels

Nor do we want to leave unmentioned the presence in this delicious fruit of inulin and other oligosaccharides responsible for saving the action of the digestive juices, allowing them to reach the final sections of the intestine and favouring the faecal transit.

To highlight:

  • Helps intestinal transit. We cannot overlook the presence in this delicious fruit of inulin and other oligosaccharides responsible for saving the action of the digestive juices, allowing them to reach the final sections of the intestine and favouring the faecal transit.
  • Perfect food for athletes. And this is due to the large amount of carbohydrates it contains, along with other minerals and vitamins such as B6, C and folic acid, ideal for restoring strength.

8. Chard

Chard is another vegetable that should not be lacking in the diet and provides almost the same amount of potassium as bananas, although if there is one trait that nutritionists praise it for, it is its impressive wealth of vitamins A and C..


Thus, it is highly recommended for the healthy maintenance of the tissues most vulnerable to the deterioration caused by oxidation by free radicals such as skin, bones, mucous membranes in general and the immune system. 

To highlight:

  • Folic Acid.The role of folic acid in its composition is also very interesting, as it is an essential vitamin for the proper production of cell division.
  • Iodine. Also noteworthy is the presence of iodine, a scarce element in terrestrial food, and essential for the functioning of the thyroid gland.

9. Cherimoya

In terms of potassium supply, the custard apple is in the same range as chard and banana, although it is a fruit with extraordinary health benefits due to its high content of vitamins A, C and the B complex which are projected onto the immune system, growing tissues (such as those of foetuses and children) and, above all, in patients with chronic or degenerative diseases.


To highlight:

  • Fibre and satiety. One of the most outstanding features of its nutritional profile is its high, highly digestible and abundant fibre content (1.9 grams per 100 grams of product) which results in the proper functioning of the intestinal transit and the way in which it slows down the assimilation of sugars, which is why it is considered a regulator of the level of glucose in the blood.

10. Salmon

And again the potassium that comes from the sea and which does so by providing 429 mg of per 100 grams of product, so this is a fish that could not be missing from this list.

Salmon potassium level

You may be surprised to learn that some studies suggest that regular salmon intake could help us live even longer and in better health.

To highlight:

  • Omega-3. Another famous relationship is that established between salmon and omega-3, although it is also a source of calcium, iron, phosphorus, selenium and vitamins A, B and C. This is a healthy cocktail which benefits the nervous system, which is equipped with its anti-ageing effects.

Which fruit has the most potassium?

Per 100gPotassium (mg)
If you want to know more about passionfruit click here: Passionfruit.

Avocado potassium

Forest Fruits

Per 100gPotassium (mg)


Per 100gPotassium (mg)
Brussel Sprouts389

Chickpeas potassium rich


Per 100gPotassium (mg)
Pinto beans1393
Peanut Butter649


Per 100gPotassium (mg)
Pine nuts597



Per 100gPotassium (mg)
Sweet potato337

Dehydrated fruits

Per 100gPotassium (mg)
Apricot kernels1162


Per 100gPotassium (mg)

Other content you should read

  • Do you know all the benefits of a food like spinach? Find out here.
  • Vitamins and minerals in food, do you know which ones you should consume more? Click and see.
Review Foods Rich in Potassium

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About José Miguel Olivencia
José Miguel Olivencia
José Miguel Olivencia is a professional in communication and sport who relates his training and experience in every post he writes.
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One comment
  1. Thank You for Sharing this informative article! I really like to visit your Product review. It is very useful to everyone Stay healthy and keep safe!

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