Potassium is a vital mineral that plays a crucial role in maintaining a healthy body. It aids in muscle contractions, helps regulate heart function, and even supports cellular energy production.

Despite its importance, many people fail to consume adequate amounts of potassium in their diet.

According to the National Institutes of Health, the recommended daily intake of potassium is 2,500 milligrams for adults.

However, the average adult only consumes around 2,000 milligrams per day, leaving a significant gap between recommended levels and actual intake.

To help you improve your diet and meet your potassium needs, we’ve put together a list of the 21 best potassium-rich foods.

1. Baked Potatoes

Baked potatoes are one of the richest sources of potassium, with one medium-sized potato containing around 930 milligrams of potassium. Potatoes are also high in vitamin C, fiber, and other essential nutrients.

To enjoy the maximum benefit, try eating the skin as well as the potato itself.

2. Avocado

Avocado is not only delicious, but it is also packed with potassium. One medium avocado contains around 650 milligrams of potassium, along with healthy fats, fiber, and other nutrients.

3. Spinach

Spinach is a versatile leafy green vegetable that is loaded with potassium, with one cup of cooked spinach providing around 840 milligrams. Spinach is also rich in vitamins A and C, iron, and other crucial nutrients.

4. Sweet Potatoes

Sweet potatoes are a delicious and nutritious source of potassium, with one medium-sized sweet potato providing around 540 milligrams of potassium. Sweet potatoes are also high in fiber, vitamin A, and other essential nutrients.

5. Coconut Water

Coconut water is a refreshing and hydrating beverage that is also rich in potassium. One cup of coconut water contains around 600 milligrams of potassium, along with vitamin C and other essential electrolytes.

6. White Beans

White beans are a tasty and nutritious source of potassium, with one cup of cooked white beans providing around 1,000 milligrams of potassium. They are also high in protein, fiber, and a variety of other vitamins and minerals.

7. Bananas

Bananas are a well-known source of potassium, with one medium-sized banana containing around 420 milligrams of potassium. Bananas are also high in fiber, vitamin C, and other essential nutrients.

8. Salmon

Salmon is a healthy and tasty source of potassium, with one three-ounce serving of cooked salmon containing around 300 milligrams of potassium. Salmon is also high in omega-3 fatty acids, protein, and other crucial nutrients.

9. Yogurt

Yogurt is a healthy and refreshing source of potassium, with one cup of plain yogurt providing around 600 milligrams of potassium. Yogurt is also high in protein, calcium, and other essential nutrients.

10. Pomegranate

Pomegranate is a juicy and nutritious fruit that is rich in potassium, with one medium-sized pomegranate containing around 600 milligrams of potassium. Pomegranate is also high in fiber, antioxidants, and other essential nutrients.

11. Beet Greens

Beet greens are a nutritious leafy green vegetable that is loaded with potassium, with one cup of cooked beet greens providing around 1,300 milligrams of potassium. They are also high in fiber, iron, and other essential nutrients.

12. Tomato Sauce

Tomato sauce is a tasty and convenient way to add potassium to your meal, with one cup of tomato sauce providing around 900 milligrams of potassium. Tomato sauce is also high in lycopene, vitamin C, and other essential nutrients.

13. Cantaloupe

Cantaloupe is a juicy and flavorful fruit that is also a great source of potassium, with one medium-sized cantaloupe containing around 400 milligrams of potassium. Cantaloupe is also high in vitamin A, vitamin C, and other essential nutrients.

14. White Potatoes

White potatoes are a tasty and nutritious source of potassium, with one medium-sized white potato providing around 600 milligrams of potassium. White potatoes are also high in vitamin C, fiber, and other essential nutrients.

15. Milk

Milk is a classic and nutritious beverage that is also a great source of potassium, with one cup of whole milk providing around 350 milligrams of potassium. Milk is also high in calcium, vitamin D, and other essential nutrients.

16. Edamame

Edamame is a savory and satisfying snack that is also rich in potassium, with one cup of cooked edamame containing around 500 milligrams of potassium. Edamame is also high in protein, fiber, and other essential nutrients.

17. Apricots

Apricots are a juicy and delicious fruit that is also packed with potassium, with three whole apricots containing around 450 milligrams of potassium. Apricots are also high in vitamin A, fiber, and other essential nutrients.

18. Broccoli

Broccoli is a versatile cruciferous vegetable that is loaded with potassium, with one cup of cooked broccoli providing around 450 milligrams of potassium. Broccoli is also high in vitamin C, fiber, and other essential nutrients.

19. Tuna

Tuna is a healthy and satisfying source of potassium, with one three-ounce serving of canned tuna containing around 220 milligrams of potassium. Tuna is also high in protein, omega-3 fatty acids, and other essential nutrients.

20. Dates

Dates are a sweet and nutritious fruit that is also rich in potassium, with five dates containing around 500 milligrams of potassium. Dates are also high in fiber, antioxidants, and other essential nutrients.

21. Carrots

Carrots are a crunchy and nutritious vegetable that is also a great source of potassium, with one cup of chopped carrots providing around 400 milligrams of potassium. Carrots are also high in vitamin A, fiber, and other essential nutrients.

By incorporating these potassium-rich foods into your diet, you can help maintain a healthy body and ensure that you are meeting your daily recommended intake of this crucial mineral.