If you’re looking to improve your overall health, getting enough potassium is essential. Potassium is a mineral that is important for proper muscle function, nerve transmission, and healthy blood pressure.

Additionally, research suggests that consuming potassium-rich foods may reduce the risk of stroke and help protect against heart disease and may also assist in preventing osteoporosis. Here are 30 potassium-rich foods and their calorie counts that you can incorporate into your diet.

1. Avocado

Avocados are a great source of potassium as they contain approximately 485 milligrams of potassium per 100 grams, which equates to about 14% of the recommended daily intake.

They are also rich in healthy fats and fibers that are essential for heart health. One medium avocado contains about 250 calories.

2. Sweet Potato

Sweet potatoes are a good source of natural potassium and contain about 410 milligrams per 100 grams, which equates to about 12% of the recommended daily intake. They are also high in vitamin A and fiber.

One medium sweet potato contains about 103 calories.

3. Spinach

Spinach is a leafy green vegetable that is known for its high nutritional value. It contains approximately 558 milligrams per 100 grams, or about 15% of the recommended daily intake of potassium, as well as vitamins A, C, and K.

One cup of cooked spinach contains about 41 calories.

4. White Beans

White beans are a great source of potassium, containing about 561 milligrams per 100 grams, which equates to about 16% of the recommended daily intake. They are also rich in protein, fibers, and minerals.

A half-cup serving of canned white beans contains about 100 calories.

5. Banana

Bananas are a good source of natural potassium, containing about 358 milligrams per medium-sized fruit, or about 10% of the recommended daily intake of potassium.

They are also rich in vitamins and minerals, and one medium-sized banana contains about 105 calories.

6. Broccoli

Broccoli is a cruciferous vegetable that is high in fiber, vitamins, and minerals and is also a good source of potassium. One hundred grams of broccoli contains about 316 milligrams of potassium, or about 9% of the recommended daily intake.

One cup of chopped broccoli contains about 55 calories.

7. Milk

Milk is an excellent source of potassium, as it contains approximately 361 milligrams per 100 grams, which equates to about 10% of the recommended daily intake. It is also high in calcium and protein. One cup of skim milk contains about 83 calories.

8. Beet Greens

Beet greens are a leafy green vegetable that is loaded with vitamins and minerals. They are also a good source of potassium, containing approximately 909 milligrams per 100 grams, which equates to about 26% of the recommended daily intake.

One cup of cooked beet greens contains about 39 calories.

9. Salmon

Salmon is an excellent source of potassium, containing approximately 399 milligrams per 100 grams, or about 11% of the recommended daily intake. It is also rich in omega-3 fatty acids, which are essential for heart health.

Three ounces of cooked salmon contain about 155 calories.

10. Mushrooms

Mushrooms are a low-calorie food that is high in potassium, containing approximately 318 milligrams per 100 grams. One cup of sliced mushrooms contains about 143 calories.

11. Pomegranate juice

Pomegranate juice is a great source of potassium and antioxidants that are important for good health. It contains approximately 420 milligrams per 100 grams, or about 12% of the recommended daily intake.

One cup of pomegranate juice contains about 134 calories.

12. Greek Yogurt

Greek yogurt is a good source of potassium, containing approximately 141 milligrams per 100 grams, which equates to about 4% of the recommended daily intake. It is also high in protein and calcium.

One cup of plain Greek yogurt contains about 133 calories.

13. Tomato

Tomatoes are low in calories and a good source of potassium, containing approximately 237 milligrams per 100 grams. They are also rich in vitamin C and antioxidants. One medium-sized tomato contains about 22 calories.

Related Article The Ultimate Guide to Potassium-rich Foods and Calories

14. Orange

Oranges are a great source of natural potassium, containing approximately 181 milligrams per medium-sized fruit, or about 5% of the recommended daily intake of potassium. They are also high in vitamin C, fiber, and antioxidants.

One medium-sized orange contains about 62 calories.

15. Watermelon

Watermelon is a refreshing fruit that’s low in calories and high in potassium, containing approximately 112 milligrams per 100 grams. One wedge of watermelon contains about 86 calories.

16. Asparagus

Asparagus is a delicious vegetable that is high in potassium, containing approximately 202 milligrams per 100 grams, or about 6% of the recommended daily intake. It is also rich in fiber and vitamins A, C, and K.

One cup of cooked asparagus contains about 27 calories.

17. Apricots

Apricots are a great source of natural potassium, containing approximately 259 milligrams per 100 grams, or about 7% of the recommended daily intake of potassium. They are also rich in vitamin A and antioxidants.

Three fresh apricots contain about 50 calories.

18. Cantaloupe

Cantaloupe is a melon that is low in calories and high in potassium, containing approximately 267 milligrams per 100 grams. One wedge of cantaloupe contains about 53 calories.

19. Black Beans

Black beans are a great source of potassium, containing approximately 503 milligrams per 100 grams, which equates to about 14% of the recommended daily intake. They are also rich in fiber and protein.

A half-cup serving of canned black beans contains about 114 calories.

20. Dates

Dates are a good source of natural potassium, containing approximately 656 milligrams per 100 grams, or about 19% of the recommended daily intake of potassium. They are also high in fiber and iron. Three dates contain about 64 calories.

21. Carrots

Carrots are a low-calorie vegetable that is good for eye health and is also a good source of potassium, containing approximately 320 milligrams per 100 grams. One medium-sized carrot contains about 25 calories.

22. Kiwi

Kiwi is a fruit that is high in vitamin C and antioxidants and is also a good source of potassium, containing approximately 312 milligrams per 100 grams. One medium-sized kiwi contains about 61 calories.

23. Lentils

Lentils are a great source of potassium, containing approximately 369 milligrams per 100 grams, which equates to about 11% of the recommended daily intake. They are also rich in fiber and protein. Half a cup of boiled lentils contains about 115 calories.

24. Raisins

Raisins are a good source of natural potassium, containing approximately 749 milligrams per 100 grams, or about 21% of the recommended daily intake of potassium. They are also high in fiber and iron. One small box of raisins contains about 129 calories.

25. Oranges

Oranges are low in calories and are a great source of natural potassium, containing approximately 181 milligrams per medium-sized fruit, or about 5% of the recommended daily intake of potassium. They are also high in vitamin C, fiber, and antioxidants.

One medium-sized orange contains about 62 calories.

26. Brussels sprouts

Brussels sprouts are a cruciferous vegetable that is rich in potassium, containing approximately 342 milligrams per 100 grams, or about 10% of the recommended daily intake. They are also high in vitamin C and fiber.

One cup of boiled Brussels sprouts contains about 56 calories.

27. Cantaloupe

Cantaloupe is a melon that is low in calories and high in potassium, containing approximately 267 milligrams per 100 grams. One wedge of cantaloupe contains about 53 calories.

28. Prunes

Prunes are a good source of natural potassium, containing approximately 732 milligrams per 100 grams, or about 21% of the recommended daily intake of potassium. They are also high in fiber. Five prunes contain about 100 calories.

29. Tomato sauce

Tomato sauce is made from fresh, ripe tomatoes and is an excellent source of potassium, containing approximately 451 milligrams per 100 grams, which equates to about 13% of the recommended daily intake.

A quarter-cup serving of tomato sauce contains about 20 calories.

30. Acorn Squash

Acorn squash is a winter squash that is high in potassium, containing approximately 437 milligrams per 100 grams, or about 13% of the recommended daily intake. One cup of mashed acorn squash contains about 116 calories.