High Potassium Foods
The average American adult consumes only about half the recommended 4700mg of potassium every day. An increased potassium intake to this level would result in significant reductions in blood pressure. This is enough to lower your risk of dying from heart attacks and strokes.
The DASH diet strongly recommends eating foods high in potassium. DASH is an acronym which stand for Dietary Approaches to Stop Hypertension and it is the gold standard for people with high blood pressure.
Here is a list of foods that are high in potassium.
| Food Item | Serving Size | Potassium (mg) |
| Apricots, dried | 10 halves | 407 |
| Asparagus Cooked | ½ cup | 200 |
| Avocado, slices | 1 cup | 875 |
| Avocados, raw | 1 ounce | 180 |
| Banana | 1 each | 465 |
| Beets, cooked | 1 cup | 520 |
| Bell peppers, red, raw, slices | 1 cup | 165 |
| Blackstrap molasses | 2 tsp | 340 |
| Broccoli, steamed | 1 cup | 505 |
| Brussel sprouts, cooked | 1 cup | 505 |
| Cantaloupe | 1 cup | 495 |
| Carrots, raw | 1 cup | 395 |
| Cauliflower, boiled | 1 cup | 175 |
| Celery, raw | 1 cup | 345 |
| Cod, baked/broiled | 4 oz-wt | 585 |
| Collard greens, boiled | 1 cup | 495 |
| Cow’s milk, 2% | 1 cup | 375 |
| Dates, dry | 5 dates | 270 |
| Eggplant, cooked, cubes | 1 cup | 245 |
| Fennel, raw, sliced | 1 cup | 360 |
| Figs, dry | 2 figs | 270 |
| Figs, fresh | 8 oz-wt | 525 |
| Goat’s milk | 1 cup | 500 |
| Grapefruit | 0.50 each | 160 |
| Green beans, boiled | 1 cup | 375 |
| Green peas, boiled | 1 cup | 435 |
| Halibut, baked/broiled | 4 oz-wt | 655 |
| Kale, boiled | 1 cup | 295 |
| Kidney beans, cooked | 1 cup | 715 |
| Kiwi fruit | 1 medium | 250 |
| Lentils, cooked | 1 cup | 730 |
| Lima beans, cooked | 1 cup | 955 |
| Melons, honeydew | 1 cup | 460 |
| Milk, fat free or skim | 1 cup | 405 |
| Mustard greens, boiled | 1 cup | 280 |
| Nectarines | 1 nectarine | 290 |
| Onions, raw | 1 cup | 250 |
| Orange juice | 1 cup | 495 |
| Oranges | 1 orange | 235 |
| Papaya | 1 each | 780 |
| Peanuts dry roasted, unsalted | 1 ounce | 185 |
| Pears (fresh) | 1 pear | 205 |
| Pinto beans, cooked | 1 cup | 800 |
| Potato, baked, with skin | 1 cup | 510 |
| Prune juice | 1 cup | 705 |
| Prunes | 0.25 cup | 315 |
| Prunes, dried | 1 cup | 830 |
| Raisins | 1 cup | 1090 |
| Raspberries | 1 cup | 185 |
| Romaine Lettuce | 2 cups | 320 |
| Scallops, baked/broiled | 4 oz-wt | 445 |
| Shiitake Mushrooms, raw | 1 cup | 440 |
| Snapper, baked/broiled | 4 oz-wt | 590 |
| Soybeans, cooked | 1 cup | 885 |
| Spinach Boiled | 1 cup | 840 |
| Split peas, cooked | 1 cup | 710 |
| Strawberries | 1 cup | 240 |
| Summer squash, cooked, slices | 1 cup | 345 |
| Sweet potato, baked, with skin | 1 each | 305 |
| Tomato products, canned sauce | 1 cup | 910 |
| Tomato, ripe | 1 cup | 400 |
| Tuna, yellowfin, baked/broiled | 4 oz-wt | 645 |
| Turnip greens, cooked | 1 cup | 290 |
| Watermelon, diced | 1 cup | 175 |
| Winter squash | 1 cup | 895 |
| Yam (Dioscorea species), cubed, cooked | 1 cup | 910 |
| Yogurt, low-fat | 1 cup | 570 |
