Potassium is an essential mineral that plays an important role in maintaining a healthy body. It helps regulate fluid balance, muscle contractions, and nerve function.

Potassium is also necessary for maintaining healthy blood pressure, reducing the risk of heart disease, and preventing certain types of kidney stones. The recommended daily intake of potassium for adults is 2,500-3,000 milligrams. Here are 30 foods that are high in potassium.

1. Sweet Potato

Sweet potatoes are a great source of potassium, with one medium-sized sweet potato containing around 542 milligrams of potassium, which is about 12% of the recommended daily intake.

Sweet potatoes are also rich in fiber and essential nutrients like vitamins A and C.

2. Spinach

Spinach is a leafy green vegetable that is packed with essential vitamins and minerals, including potassium. One cup of cooked spinach contains around 839 milligrams of potassium, which is about 18% of the recommended daily intake.

3. Avocado

Avocado is a delicious and nutritious fruit that is rich in healthy fats, fiber, and potassium. One medium-sized avocado contains around 708 milligrams of potassium, which is about 15% of the recommended daily intake.

4. Banana

Bananas are one of the most well-known sources of potassium, with one medium-sized banana containing around 422 milligrams of potassium, which is about 9% of the recommended daily intake.

Bananas are also rich in fiber and other essential nutrients like vitamin C and vitamin B6.

5. Beet Greens

Beet greens are the leafy greens that grow on top of beets, and are a great source of potassium. One cup of cooked beet greens contains around 655 milligrams of potassium, which is about 14% of the recommended daily intake.

Beet greens are also rich in other essential vitamins and minerals like vitamin K, vitamin A, and calcium.

6. White Potato

White potatoes are another excellent source of potassium, with one medium-sized potato containing around 941 milligrams of potassium, which is about 20% of the recommended daily intake.

White potatoes are also rich in other essential nutrients like vitamin C and vitamin B6.

7. Swiss Chard

Swiss chard is a leafy green vegetable that is similar to spinach and is a great source of potassium. One cup of cooked Swiss chard contains around 961 milligrams of potassium, which is about 20% of the recommended daily intake.

Swiss chard is also rich in other essential nutrients like vitamin A, vitamin C, and magnesium.

8. Acorn Squash

Acorn squash is a type of winter squash that is rich in potassium. One cup of cooked acorn squash contains around 896 milligrams of potassium, which is about 19% of the recommended daily intake.

Acorn squash is also rich in essential vitamins and minerals like vitamin A, vitamin C, and magnesium.

9. Dried Apricots

Dried apricots are a tasty and convenient source of potassium, with one cup of dried apricots containing around 2,039 milligrams of potassium, which is about 43% of the recommended daily intake.

Dried apricots are also rich in other essential nutrients like fiber and iron. However, they are also high in sugar, so they should be consumed in moderation.

10. Butternut Squash

Butternut squash is another nutritious winter squash that is a great source of potassium. One cup of cooked butternut squash contains around 582 milligrams of potassium, which is about 12% of the recommended daily intake.

Butternut squash is also rich in essential nutrients like vitamin A and vitamin C.

11. Edamame

Edamame is a type of soybean that is often eaten as a snack or added to salads and other dishes. One cup of cooked edamame contains around 676 milligrams of potassium, which is about 14% of the recommended daily intake.

Edamame is also rich in other essential nutrients like fiber and protein.

12. Figs

Figs are a tasty and nutritious fruit that is a good source of potassium. One cup of dried figs contains around 1,400 milligrams of potassium, which is about 30% of the recommended daily intake.

Figs are also rich in other essential nutrients like fiber and calcium.

13. Prunes

Prunes, also known as dried plums, are another great source of potassium. One cup of prunes contains around 1,187 milligrams of potassium, which is about 25% of the recommended daily intake.

Prunes are also rich in other essential nutrients like fiber and vitamin K.

14. Pomegranate

Pomegranate is a delicious and nutritious fruit that is a good source of potassium. One medium-sized pomegranate contains around 666 milligrams of potassium, which is about 14% of the recommended daily intake.

Pomegranates are also rich in other essential nutrients like vitamin C and antioxidants.

15. Lima Beans

Lima beans are a type of legume that is high in potassium. One cup of cooked lima beans contains around 707 milligrams of potassium, which is about 15% of the recommended daily intake.

Lima beans are also rich in other essential nutrients like fiber and protein.

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16. Tomato

Tomatoes are a nutritious fruit that is a good source of potassium. One medium-sized tomato contains around 292 milligrams of potassium, which is about 6% of the recommended daily intake.

Tomatoes are also rich in other essential nutrients like vitamin C and vitamin A.

17. Cantaloupe

Cantaloupe is a delicious and refreshing fruit that is a good source of potassium. One medium-sized cantaloupe contains around 473 milligrams of potassium, which is about 10% of the recommended daily intake.

Cantaloupe is also rich in other essential nutrients like vitamin C and beta-carotene.

18. Salmon

Salmon is a nutritious fish that is a good source of potassium. A 3-ounce serving of cooked salmon contains around 366 milligrams of potassium, which is about 8% of the recommended daily intake.

Salmon is also rich in other essential nutrients like omega-3 fatty acids and protein.

19. Dates

Dates are a sweet and tasty fruit that is a good source of potassium. One cup of dates contains around 1,332 milligrams of potassium, which is about 28% of the recommended daily intake.

Dates are also rich in other essential nutrients like fiber and iron.

20. Kiwi

Kiwi is a delicious and nutritious fruit that is a good source of potassium. One medium-sized kiwi contains around 252 milligrams of potassium, which is about 5% of the recommended daily intake.

Kiwi is also rich in other essential nutrients like vitamin C and fiber.

21. Orange

Oranges are a delicious and nutritious fruit that is a good source of potassium. One medium-sized orange contains around 237 milligrams of potassium, which is about 5% of the recommended daily intake.

Oranges are also rich in other essential nutrients like vitamin C and fiber.

22. Raisins

Raisins are a tasty and convenient source of potassium. One cup of raisins contains around 1,086 milligrams of potassium, which is about 23% of the recommended daily intake. Raisins are also rich in other essential nutrients like fiber and iron.

23. Coconut Water

Coconut water is the liquid that is found inside young coconuts, and is a great source of potassium. One cup of coconut water contains around 600 milligrams of potassium, which is about 13% of the recommended daily intake.

Coconut water is also rich in other essential nutrients like vitamin C and magnesium.

24. Broccoli

Broccoli is a nutritious vegetable that is a good source of potassium. One cup of cooked broccoli contains around 457 milligrams of potassium, which is about 10% of the recommended daily intake.

Broccoli is also rich in other essential nutrients like vitamin C and vitamin K.

25. Brussels Sprouts

Brussels sprouts are a delicious and nutritious vegetable that is a good source of potassium. One cup of cooked Brussels sprouts contains around 342 milligrams of potassium, which is about 7% of the recommended daily intake.

Brussels sprouts are also rich in other essential nutrients like fiber and vitamin C.

26. Artichoke

Artichoke is a nutritious vegetable that is a good source of potassium. One medium-sized artichoke contains around 345 milligrams of potassium, which is about 7% of the recommended daily intake.

Artichoke is also rich in other essential nutrients like fiber and vitamin C.

27. Carrot

Carrot is a nutritious vegetable that is a good source of potassium. One medium-sized carrot contains around 195 milligrams of potassium, which is about 4% of the recommended daily intake.

Carrot is also rich in other essential nutrients like fiber and vitamin A.

28. Black Beans

Black beans are a nutritious legume that is a good source of potassium. One cup of cooked black beans contains around 611 milligrams of potassium, which is about 13% of the recommended daily intake.

Black beans are also rich in other essential nutrients like fiber and protein.

29. Lentils

Lentils are a nutritious legume that is a good source of potassium. One cup of cooked lentils contains around 731 milligrams of potassium, which is about 16% of the recommended daily intake.

Lentils are also rich in other essential nutrients like fiber and protein.

30. Yogurt

Yogurt is a nutritious dairy product that is a good source of potassium. One cup of yogurt contains around 573 milligrams of potassium, which is about 12% of the recommended daily intake.

Yogurt is also rich in other essential nutrients like calcium and protein.