Foods that Contain Potassium

About Potassium

Potassium is a mineral and an electrolyte. It aids in cell, organ and tissue function. As an electrolyte, it works with other electrolytes in the body to conduct electricity. Potassium benefits heart function, the contractions of muscles, and aids in digestive function. Research has been linking potassium to certain health benefits. They include bone health and reducing the risk of stroke.

The following are foods that contain potassium. These foods can easily be incorporated into many different eating plans to help add more potassium to the daily diet.


Spinach is a potassium-rich food that can easily be consumed raw or cooked. It can be added to salads, casseroles, soups and sandwiches with ease. It can also be eaten independently, sometimes seasoned with lemon juice, pepper, butter or lemon pepper.

One cup of boiled spinach contains almost 35 percent of the RDA (recommended daily allowance) for potassium. It also has significant amounts of nutrients such as vitamin K, vitamin A, folate, manganese, magnesium, vitamin C, vitamin B2 (riboflavin), calcium and iron.

Crimini Mushrooms

Available year-round, five ounces of raw crimini mushrooms contain almost 20 percent of the recommended daily allowance RDA for potassium. These mushrooms are also high in RDA values for selenium, vitamin B2, vitamin B3 (niacin), copper, tryptophan and vitamin B5 (pantothenic acid).


A cruciferous vegetable, kale is best cooked by steaming it. Cooking it in this method helps protect the properties in kale that help reduce cholesterol levels.

One cup of boiled kale contains about ten percent of the RDA of potassium. Kale is also rich in vitamin K, vitamin A, vitamin C and manganese. Other nutrients that are found in high amounts in kale include copper, calcium, tryptophan, copper, dietary fiber and vitamin B6 (pyridoxine).

Brussels Sprouts

Brussels sprouts have been shown through research to aid in cancer protection and to help DNA stability in the white blood cells.

The RDA for one cup of boiled Brussels sprouts is approximately 15 percent. Brussels sprouts are also high in vitamin C, vitamin K, folate and vitamin A. Other nutrients that may be found in Brussels sprouts include manganese, dietary fiber, tryptophan, vitamin B6, vitamin B1 (thiamin), iron, phosphorus, omega-3 fatty acids, protein, vitamin E, magnesium, vitamin B2, vitamin E, calcium and copper.


Broccoli can be eaten raw or cooked. Because broccoli is high in both vitamin K and vitamin A, it can help balance vitamin D metabolism. This is especially important for those who struggle with getting enough vitamin D in their diet.

The potassium level in one cup of steamed broccoli is around 15 percent of the RDA. Other nutrients that broccoli is high in include vitamin K, vitamin A, vitamin C, folate, manganese, tryptophan and dietary fiber.

Winter Squash

Winter squash includes varieties such as butternut squash, pumpkins, Hubbard squash and acorn squash. They are typically available starting in August and running through March.

Winter squash, cut into cubes and baked has about 25 percent of the RDA in one cupful. Vitamins A and C are also found in high RDA levels in that same cupful. Other nutrients found in winter squash include dietary fiber, folate, manganese, copper, vitamin B, tryptophan, omega-3 fatty acids and vitamins B6, B3 and B5.


Tomatoes may be known for their lycopene, but they also have a significant amount of potassium in them. One cup of tomatoes contains more than ten percent of the RDA for potassium. Tomatoes are also rich in vitamin C.

Other nutrients found in tomatoes include vitamins K, A, B1, B2, B3, B5, B5 and E. Tomatoes also have manganese, folate, copper, magnesium, iron, phosphorus, tryptophan and protein in each serving.


Cantaloupe is another one of the foods that contain potassium in significant amounts. Cantaloupe are in-season from the month of June through August. Other names for cantaloupe include rockmelon and netted melon.

One cup of cantaloupe cubes contains almost 15 percent of the RDA for potassium. Cantaloupe is high in vitamins C and A, as well. Folate, dietary fiber and vitamins B3 and B6 are also found in cantaloupe.


Potassium. University of Maryland Medical Center. Last reviewed May 6, 2009 by Steven D. Ehrlich, NMD.

Potassium. The World’s Healthiest Foods.