High-potassium ingredients help support proper muscle function, steady heart rhythm, and healthy blood pressure. Potassium also balances sodium in the body, reduces water retention, and supports nerve signaling. For a health-focused diet, potassium-rich foods make meals more energizing, hydrating, and heart-protective.

High Potassium Fruit

The following lists fruit that are relatively high in potassium. Note that dried fruits have much higher potassium per gram because the water is removed. Avocado and banana are the highest-potassium fresh fruits on the list, while coconut flesh also ranks high because it’s dense and low-water.

High Potassium Vegetables

These vegetables are naturally high in potassium. Spinach is one of the strongest sources, offering more potassium per gram than most fruits. Dried vegetables are even more concentrated—the loss of water dramatically increases their potassium density. Root vegetables generally contain more potassium than watery ones, which is why parsnips and brussels sprouts rank higher than celery or onions. Mushrooms may not taste mineral-heavy, but their potassium levels are comparable to bananas on a per-gram basis.

High Potassium Starches

These starches are also strong sources of potassium. Potatoes are one of the highest-potassium foods in this category, delivering more per gram than most other starches. Breads that contain nuts, seeds, or dried fruit naturally carry more potassium because these mix-ins are mineral-dense. Naan bread and other yeast-raised flatbreads have higher potassium than standard white bread, while bran cereals stand out for their concentration because processing removes water and leaves the mineral content more densely packed.

High Potassium Drinks and Snacks

Many everyday foods contain surprising amounts of potassium. Smoothies can deliver more potassium than whole fruits because blending concentrates mineral-dense ingredients like bananas and greens. Tomato products rise sharply in potassium as they become more concentrated, which is why purée contains far more than raw tomatoes. Nuts, seeds, and peanut butter are among the richest sources overall, while coffee quietly contributes more potassium than most beverages. 

Low Potassium Food

Many common foods are relatively low in potassium and don’t offer the same benefits as high-potassium options. These include meat, apples, pears, grapes, broccoli, cabbage, carrots, white or wheat bread, eggs, tofu, lentils, and most desserts or non-bran cereals.