Top Potassium-Rich Foods:
Source: ChatGPT (https://chatgpt.com) :
| Rank | Food (cooked/raw as noted) | Portion size | Approx. Potassium (mg) | Notes |
|---|---|---|---|---|
| 1 | Beet greens (cooked) | 1 cup | 1,300 mg | Extremely high; also rich in calcium and vitamin K |
| 2 | Swiss chard (cooked) | 1 cup | 960 mg | Very dense in potassium and magnesium |
| 3 | Baked potato (with skin) | 1 medium (170 g) | 900 mg | One of the richest everyday sources |
| 4 | Avocado (whole, medium) | 1 fruit (200 g) | 975 mg | High in potassium and healthy fats |
| 5 | Sweet potato (baked) | 1 medium (130 g) | 850 mg | Keeps more potassium when baked with skin |
| 6 | Spinach (cooked) | 1 cup | 840 mg | Great source; also rich in iron and folate |
| 7 | White beans (cooked) | ½ cup | 420 mg | 1 cup gives ~840 mg total |
| 8 | Tomato paste | ¼ cup | 670 mg | Concentrated potassium from tomatoes |
| 9 | Edamame (cooked) | 1 cup | 676 mg | Excellent plant-based protein and potassium source |
| 10 | Lentils (cooked) | 1 cup | 730 mg | Also high in fibre and folate |
| 11 | Yogurt (plain, low-fat) | 1 cup (245 g) | 575 mg | Dairy option with moderate potassium |
| 12 | Banana (medium) | 1 fruit (120 g) | 420 mg | Popular, but not the highest source |
| 13 | Prune juice | 1 cup (240 ml) | 700 mg | Potassium-dense and aids digestion |
| 14 | Orange juice (fresh) | 1 cup (240 ml) | 470 mg | Natural source of potassium and vitamin C |
| 15 | Salmon (baked) | 100 g | 628 mg | Also rich in omega-3s |
| 16 | Mushrooms (white, cooked) | 1 cup | 555 mg | Particularly high when sautéed |
| 17 | Coconut water | 1 cup (240 ml) | 600 mg | Hydrating, but watch sugar levels |
| 18 | Butternut squash (cooked) | 1 cup | 580 mg | Also a source of beta-carotene |
| 19 | Broccoli (cooked) | 1 cup | 460 mg | Common vegetable with moderate potassium |
| 20 | Clams (cooked) | 100 g | 530 mg | High in potassium, iron, and vitamin B12 |
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