15 Foods with The Highest Potassium Content!

The potassium is an important mineral for the human body and is essential for cell and electrical functions. Together with sodium and chloride, it is a vital electrolyte, which means it carries an electric charge. This could explain why potassium is critical for brain health as well as for nervous system functions.

Other functions of this important electrolyte are the following:

  • Build protein
  • Breaking down and using carbohydrates
  • Strengthen muscles
  • Maintain normal body development
  • Control the electrical activity of the heart
  • Control acid-base balance

The electrolyte balance is important for the proper functioning of the body; however, in today’s world, most people eat too much sodium and not enough potassium, which can lead to high blood pressure, heart disease and other diseases. That said, we want to review foods with the highest levels of potassium to ensure your health and well-being. We are sure that you can use this information to improve your lifestyle or even start your health journey.

Here is 15 Foods With High Potassium Content:

Note: The following foods are classified by milligrams of potassium by standard amount, courtesy of

1. Batata:

A baked sweet potato, or 146g, contains a whopping 694mg of potassium. Because the recommendation is 4,700mg per day for the standard adult, sweet potatoes are an excellent choice because they are high in nutrients.

2. Tomato Sauce:

1/4 cup of tomato sauce contains 664 mg of potassium and only 54 calories. If you have leftover canned tomato sauce that you don’t know what to do, try using it in chili, stew or in a homemade pizza.

3. Beet Leaves:

The leaves that cover beets have a taste similar to kale. They can be boiled and taken together with meats, or saute with olive oil, salt and garlic to accompany an Italian meal. 1/2 cup of cooked green beet leaves has 655 mg of potassium.

4. Potato:

A roasted potato weighing 150g contains 610mg of potassium. As you can see, if you don’t have any sweet potatoes on hand, a normal potato will help.

5. White Beans:

1/2 cup white beans have 595mg of potassium.

6. Yogurt:

A container of plain nonfat yogurt has 579 mg of potassium, while a container of plain yogurt with a low-fat content has 531 mg.

7. Pure Tomato:

This is done by cooking and straining tomatoes and is different from tomato sauce because it has a thicker consistency and a richer flavor. 1/2 cup contains 549mg of potassium.

8. Clams:

A can of just under 100 gr. It contains 534 mg of potassium.

9. Plume Juice:

3/4 cup has 530mg. be sure to look for juices without added sugar or other unhealthy ingredients, or just make your own juice at home.

10. Carrot Juice:

3/4 cup has 517mg of potassium.

11. Black Melaza:

1 tablespoon = 498 mg of potassium. You are probably thinking: « What am I supposed to do with molasses? »Do not fear, friends; we will never ask you to eat only molasses! Try using it in a glazed ham sauce, or incorporate it into your favorite pancake recipe to add sweetness. Although it has a good amount of sugar, molasses also has important vitamins and minerals such as iron, calcium, magnesium, vitamin B6 and selenium.

12. Roll:

100 grams of cooked turbot contains 490 mg of potassium.

13. Soybean:

1/2 cup cooked green soybeans contains 485 mg. Healthy vegetarian soy recipes include soy and cabbage stew, grilled soy beans, and spaghetti and balls that use soy beans instead of meat.

14. Tuna:

100 grams of cooked yellowfin tuna contain 484mg, just below the potassium value of soybeans.

15. You Have Cooked:

Finally, 1/2 cup of cooked beans has the same amount of potassium as a serving of tuna.

“You can use cooked beans in a plethora of recipes such as stews, soups, and even in vegetarian hamburger recipes”.

Final Thoughts:

Now you have many foods high in potassium to choose from to achieve your health goals and keep your heart and nervous system functioning properly. It is such an important mineral for the human body, but it is often overlooked due to the prevalence of packaged foods in the market today. As long as you eat a diet of mainly whole foods, you should have no problem getting enough of it in your daily food intake. Together with positive thinking, diet and exercise will keep you happy, healthy and full of life.