The foods highest in potassium:
Source: ChatGPT (https://chatgpt.com)
| Rank | Food (cooked/raw, as indicated) | Portion sizes | Approx. Potassium (mg) | Notes |
|---|---|---|---|---|
| 1 | Beetroot leaves (cooked) | 1 cup | 1,300 mg | Extremely high; also rich in calcium and vitamin K. |
| 2 | Swiss chard (cooked) | 1 cup | 960 mg | Very rich in potassium and magnesium |
| 3 | Baked potato (with the skin on) | 1 medium (170 g) | 900 mg | One of the richest daily sources |
| 4 | Avocado (whole, medium) | 1 piece of fruit (200 g) | 975 mg | Rich in potassium and healthy fats |
| 5 | Sweet potato (baked) | 1 medium (130 g) | 850 mg | Retains more potassium when cooked with the skin on |
| 6 | Spinach (cooked) | 1 cup | 840 mg | An excellent source; also rich in iron and folate. |
| 7 | White beans (cooked) | ½ cup | 420 mg | 1 cup contains approximately 840 mg in total. |
| 8 | Tomato purée | ¼ cup | 670 mg | Potassium concentrate derived from tomatoes |
| 9 | Edamame (cooked) | 1 cup | 676 mg | An excellent source of plant-based protein and potassium |
| 10 | Lentils (cooked) | 1 cup | 730 mg | Also rich in fibre and folate |
| 11 | Yoghurt (plain, low-fat) | 1 cup (245 g) | 575 mg | Dairy option with moderate potassium content |
| 12 | Banana (medium) | 1 piece of fruit (120 g) | 420 mg | Popular, but not the most significant source |
| 13 | Plum juice | 1 cup (240 ml) | 700 mg | Rich in potassium and aids digestion |
| 14 | Fresh orange juice | 1 cup (240 ml) | 470 mg | A natural source of potassium and vitamin C |
| 15 | Salmon (baked) | 100 g | 628 mg | Also rich in omega-3 |
| 16 | Mushrooms (white, cooked) | 1 cup | 555 mg | Particularly high when sautéed |
| 17 | Coconut water | 1 cup (240 ml) | 600 mg | Moisturising, but keep an eye on your blood sugar levels |
| 18 | Butternut squash (cooked) | 1 cup | 580 mg | Also a source of beta-carotene |
| 19 | Broccoli (cooked) | 1 cup | 460 mg | A common vegetable with a moderate potassium content |
| 20 | Clams (cooked) | 100 g | 530 mg | Rich in potassium, iron and vitamin B12 |
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