Good Sources of Potassium
How much potassium you need, and why, plus potassium-rich foods
Benefits of Potassium
Potassium helps regulate blood pressure and maintain normal heart and artery function. It also reduces the risk of stroke.
Recommended Amount: How Much You Need
We currently recommend getting at least 3,000 milligrams (mg) of potassium per day from food, but we're reviewing the latest science and expect our recommendation to increase -- so watch this space! The government now advises 4,700 mg per day. That said, don't take a potassium supplement unless directed by your physician, because too much of this mineral can be toxic. Some multivitamins contain potassium, but only in small amounts, so if yours is one of them, don't panic -- just make sure it's less than 100 mg.
Good Sources of Potassium
Potassium-rich foods include:
| Potato, baked, with skin (1 medium) | 1,082 mg |
| Sweet potato, baked, with skin (1 medium) | 694 mg |
| White beans, canned (1/2 cup) | 595 mg |
| Yogurt, low fat (8 ounces) | 531 mg |
| Beets, cooked (1 cup) | 519 mg |
| Halibut, cooked (3 ounces) | 490 mg |
| Banana (1 medium) | 422 mg |
| Kidney beans, canned (1/2 cup) | 328 mg |
| Raisins (1.5-ounce box) | 322 mg |
| Salmon, cooked (3 ounces) | 319 mg |
| Blackberries (1 cup) | 233 mg |
Try these potassium-packed recipes:
- Fennel-Crusted Salmon on White Beans
- Taco Salad
- Sweet Potatoes with Warm Black Bean Salad
- Halibut Roasted with Red Peppers, Onions and Potatoes
- Loaded Spinach Salad
Find more healthy recipes with the RealAge Recipe Finder.
