Potassium Foods: What to Eat for Better Health

Potassium is the mineral that helps your heart keep a steady beat and your muscles work right. Most people don’t get enough of it, but you can fix that by picking the right foods. Below you’ll find the top potassium‑rich options and quick ideas to slip them into any meal.

Best potassium‑rich foods

Here are the everyday items that pack the most potassium per serving:

• Bananas – One medium banana gives about 420 mg.
• Sweet potatoes – A medium baked sweet potato provides roughly 540 mg.
• Spinach – One cup cooked delivers about 840 mg.
• White beans – Half a cup has close to 600 mg.
• Avocado – One whole fruit contains around 970 mg.
• Tomatoes (cooked) – One cup of tomato sauce adds about 700 mg.
• Orange juice – One cup offers roughly 470 mg.
• Yogurt (plain) – One cup gives about 380 mg.

Anything from this list can boost your daily potassium goal of 2,600 mg for women and 3,400 mg for men. Mixing a few of these each day keeps your intake balanced without feeling like a chore.

How to add more potassium to everyday meals

Changing your diet doesn’t have to mean overhauling every recipe. Try these easy swaps:

1. Swap white rice for quinoa or a side of sautéed spinach. You add a potassium punch and extra fiber.
2. Blend a banana or a handful of avocado into your morning smoothie. It thickens the drink and ups the mineral count.
3. Top your toast with mashed white beans and a dash of olive oil instead of butter.
4. Replace sour cream with plain yogurt on baked potatoes. You keep the creaminess and gain potassium.
5. Use tomato sauce as the base for soups, stews, or pasta dishes. It flavors the meal and supplies a solid dose of potassium.

Snack time is another chance to up your potassium. Keep a bowl of fresh fruit like orange slices or a small container of mixed nuts and dried apricots on the counter. A quick bite gives you a boost without interrupting your day.

While potassium is great, too much can be a problem for people with kidney issues. If you’re on medication that affects potassium levels, check with a doctor before loading up.

Bottom line: you don’t need fancy supplements to meet your potassium needs. A handful of familiar foods—bananas, beans, greens, and dairy—covers the gap. Mix them in whenever you can, and you’ll support your heart, muscles, and overall health without extra effort.