{"id":94605,"date":"2026-03-22T10:07:12","date_gmt":"2026-03-22T10:07:12","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=94605"},"modified":"2026-03-22T10:08:02","modified_gmt":"2026-03-22T10:08:02","slug":"foods-highest-in-potassium","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=94605","title":{"rendered":"Foods highest in potassium"},"content":{"rendered":"\n\n\n

The foods highest in potassium:<\/strong><\/h1>\n\n\n\n

Source: ChatGPT (https:\/\/chatgpt.com<\/strong><\/a>)<\/a><\/em><\/p>\n\n\n\n

Rank<\/th>Food (cooked\/raw, as indicated)<\/th>Portion sizes<\/th>Approx. Potassium (mg)<\/th>Notes<\/th><\/tr><\/thead>
1<\/td>Beetroot leaves (cooked)<\/strong><\/td>1 cup<\/td>1,300 mg<\/strong><\/td>Extremely high; also rich in calcium and vitamin K.<\/td><\/tr>
2<\/td>Swiss chard (cooked)<\/strong><\/td>1 cup<\/td>960 mg<\/strong><\/td>Very rich in potassium and magnesium<\/td><\/tr>
3<\/td>Baked potato (with the skin on)<\/strong><\/td>1 medium (170 g)<\/td>900 mg<\/strong><\/td>One of the richest daily sources<\/td><\/tr>
4<\/td>Avocado (whole, medium)<\/strong><\/td>1 piece of fruit (200 g)<\/td>975 mg<\/strong><\/td>Rich in potassium and healthy fats<\/td><\/tr>
5<\/td>Sweet potato (baked)<\/strong><\/td>1 medium (130 g)<\/td>850 mg<\/strong><\/td>Retains more potassium when cooked with the skin on<\/td><\/tr>
6<\/td>Spinach (cooked)<\/strong><\/td>1 cup<\/td>840 mg<\/strong><\/td>An excellent source; also rich in iron and folate.<\/td><\/tr>
7<\/td>White beans (cooked)<\/strong><\/td>\u00bd cup<\/td>420 mg<\/strong><\/td>1 cup contains approximately 840 mg in total.<\/td><\/tr>
8<\/td>Tomato pur\u00e9e<\/strong><\/td>\u00bc cup<\/td>670 mg<\/strong><\/td>Potassium concentrate derived from tomatoes<\/td><\/tr>
9<\/td>Edamame (cooked)<\/strong><\/td>1 cup<\/td>676 mg<\/strong><\/td>An excellent source of plant-based protein and potassium<\/td><\/tr>
10<\/td>Lentils (cooked)<\/strong><\/td>1 cup<\/td>730 mg<\/strong><\/td>Also rich in fibre and folate<\/td><\/tr>
11<\/td>Yoghurt (plain, low-fat)<\/strong><\/td>1 cup (245 g)<\/td>575 mg<\/strong><\/td>Dairy option with moderate potassium content<\/td><\/tr>
12<\/td>Banana (medium)<\/strong><\/td>1 piece of fruit (120 g)<\/td>420 mg<\/strong><\/td>Popular, but not the most significant source<\/td><\/tr>
13<\/td>Plum juice<\/strong><\/td>1 cup (240 ml)<\/td>700 mg<\/strong><\/td>Rich in potassium and aids digestion<\/td><\/tr>
14<\/td>Fresh orange juice<\/strong><\/td>1 cup (240 ml)<\/td>470 mg<\/strong><\/td>A natural source of potassium and vitamin C<\/td><\/tr>
15<\/td>Salmon (baked)<\/strong><\/td>100 g<\/td>628 mg<\/strong><\/td>Also rich in omega-3<\/td><\/tr>
16<\/td>Mushrooms (white, cooked)<\/strong><\/td>1 cup<\/td>555 mg<\/strong><\/td>Particularly high when saut\u00e9ed<\/td><\/tr>
17<\/td>Coconut water<\/strong><\/td>1 cup (240 ml)<\/td>600 mg<\/strong><\/td>Moisturising, but keep an eye on your blood sugar levels<\/td><\/tr>
18<\/td>Butternut squash (cooked)<\/strong><\/td>1 cup<\/td>580 mg<\/strong><\/td>Also a source of beta-carotene<\/td><\/tr>
19<\/td>Broccoli (cooked)<\/strong><\/td>1 cup<\/td>460 mg<\/strong><\/td>A common vegetable with a moderate potassium content<\/td><\/tr>
20<\/td>Clams (cooked)<\/strong><\/td>100 g<\/td>530 mg<\/strong><\/td>Rich in potassium, iron and vitamin B12<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":4,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-94605","post","type-post","status-publish","format-standard","hentry","category-food"],"lang":"en","translations":{"en":94605,"fr":81611,"zh":80735,"pt":80732,"es":80687,"de":80692,"it":80716,"ko":85666,"ro":85995,"pl":86199,"tr":86207,"el":86509,"fi":86513,"sl":86517,"ja":86521,"pt-br":87156,"ar":87160,"et":87164,"bg":87168,"ru":87172,"uk":87176,"th":87180,"da":87184,"he":87188,"hu":87196,"id":87201,"sv":87205,"cs":88564,"lt":89183,"lv":89193},"pll_sync_post":[],"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/94605","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=94605"}],"version-history":[{"count":3,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/94605\/revisions"}],"predecessor-version":[{"id":94608,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/94605\/revisions\/94608"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=94605"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=94605"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=94605"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}