10 Foods That Are High In Potassium And Need To Be Eaten ASAP

Potassium is a vital mineral that our body needs for many things, and since our bodies cannot produce potassium it has to come from us eating food.

Sadly though the majority of people (In the West) don’t get enough potassium as they should, because of poor eating habits.

I believe it’s also due to the lack of Fruits & Vegetables in the typical Western meals that has also played its role.  

Getting enough potassium is vital for our bone and heart health. It’s even more so for people with high blood pressure and is highly likely to decrease heart disease and the risk of a stroke.  


So now I will show you the 10 foods that are high in potassium and need to be eaten ASAP!..




Spinach is a very nutritious vegetable to eat. Spinach for one, can provide 18% of the RDI (Recommended Dietary Intake) for potassium.. making it a great choice if you’re looking to increase your intake!

It provides nearly four times what is recommend for you during a single day for Vitamin A, and ten times more for Vitamin K, it has plenty of Calcium.

All of  these nutrients mentioned are important for our bone health,  metabolism, vision and our immune system. Leafy greens in general, like Spinach, are also full of antioxidants.




Oranges and citrus fruits are well known for being high in Vitamin C, they are also good source of potassium for us to eat.

Oranges are very rich in Folate, Vitamin A, Thiamine & Antioxidants.

Talking of Antioxidants, the Antioxidants found in Oranges help improve our bodies’ ability to fight free radicals, heart disease and inflammation.

Now some of you may be thinking “What about Orange juice?” and the answer is no to shop bought Orange juice (Click Here) I suppose if it’s homemade, providing you don’t go overboard with too many oranges.. because of the amount of sugar involved  would be detrimental to your health.


Sweet Potatoes & Potatoes

I know Potatoes get a lot of flack and not always considered the most nutrient- dense vegetables. However, they are one of the best foods for potassium that is available to you.

Take a large baked potato it  (299 grams) provides you with 34% of your RDI.

Most of the potatoes’ potassium is found in the flesh, but one-third of the potassium content is found in the skin.

For this reason consuming unpeeled potatoes gets you the most of this important mineral.

Sweet potatoes, are a starchy tuber and are also a respectable source of potassium. A large sweet potato (180 grams) provides 18% of our RDI.

Yet potatoes and sweet potatoes are not just great sources of potassium. They’re also very high in Vitamin C, Vitamin B6 and manganese.

Not to mention, Sweet potatoes provide nearly four times the RDI for Vitamin A in just 100 grams (3.5 ounces).




Bananas are renowned for being a great source of potassium.  Yes, one medium-sized Banana contains 422mg of the RDI for potassium.

The tasty fruit is also very rich in Vitamin C, Vitamin B6, Manganese, Magnesium, Fibre and antioxidants.

Ripe Bananas tend to be higher in sugar than any other fruits, however, green Bananas are low in sugar and high in resistant starch, which help controls the blood sugar and improve gut health.

Green Bananas are also used as a home remedy for diarrhea.

The banana’s convenient & versatile, that along with its  natural packaging makes it a very easy and healthy way to increase your potassium intake on the go.



Avocados are very healthy and nutritious and tasty.

They are heart-healthy and the monounsaturated fats are very rich in Fibre, Antioxidants, Vitamin C, Vitamin K, Vitamin B6 and Folate.

Avocados are of course great source of potassium. Just one medium sized Avocado provides 20% of the RDI for potassium.


The high antioxidants, healthy fats and fibre found in Avocados are the reason for their effects on our health.

Avocados are also great for our Heart health, Metabolic syndrome and Weight management.


Eating Avocados is a must.  The rich potassium content of Avocados along with the other health benefits (Click Here)  make them the smart choice for helping you get the potassium you need.




Yoghurt is a great source of Calcium, Riboflavin and Potassium. Also because Yoghurt is fermented it also contains bacteria that are healthy for our guts.

Yoghurt is beneficial for our weight maintenance too. When buying yoghurt, as I’ve said many times before, be sure to buy Greek Yoghurt/Plain as fruit-flavored Yoghurt has lots of added sugar in it.. which we don’t want to be consuming because of the chronic diseases that come with added sugar.

If plain old Yoghurt is too bland for you then sweeten it with some fresh fruit or nuts instead.




Salmon is packed with quality protein, healthy omega-3 fats and many vitamins and minerals.. Including potassium.

When you are eating fatty fish as rich as Salmon you’ll feel the host of health benefits that come with it, the one that sticks out is the  lowered risk of getting heart disease.

I decided to add this because a lot of you have been struggling in indecision of what Fish to eat for potassium, and have asked many times.. so confusion over!  Go and get your Salmon right now!



Coconut Water

Coconut water  has become a very popular health drink to consume. It is sweet but low in sugar and high in electrolytes.

Our body needs electrolytes for balancing PH (Potential of hydrogen) , and muscle function plus hydration.

What’s great for us is that one of the electrolytes is potassium. Drinking one cup (240 grams) of coconut water will provide you with (600mg) of potassium of your RDI.

Coconut water’s high content of electrolytes makes it great drink for rehydrating after a heavy workout, and much better for you than Lucozade which is packed with added sugar.




Parsnips are the white root vegetable that are very similar to carrots.

Parsnips are  good source of Vitamin C and Folate, which is essential for skin and tissue health, cell division and preventing birth defects.

Also Parsnips have soluble Fibre in them which helps reduce your cholesterol levels.




Last but not least dried Apricots! When you dry a fruit, you concentrate all of its properties, and for this case dried Apricots have far more potassium in them than their fresher counterparts.

A (100 gram) serving of dried Apricots has a third of how much potassium you’re supposed to get daily, so you’re already winning when you start eating these.

When eating dried fruits though be aware that many times sugar is concentrated in them, which means you’ll want to keep any eye on the amount you’re eating. A handful is more than enough. Any more will do more harm than good, and ruin your efforts for the weight loss/health goals you’re going for this year!



I really enjoyed sharing this with you guys.  Please do let me know though…

What Do You Make Of All This?

What Potassium Filled Foods Are You Looking Forward To Eating More Of Now?

Are You Willing To Drink Coconut Water To Rehydrate Yourself?

What Changes Have You Made Since Reading This?

Of course Any other questions are always welcome, just leave a comment below

Until Then Ciao

We Look Up

Karim David 

The Healthy One


  1. Erin Mcdonald May 30, 2018 at 11:09 am

    I didn’t even know how important it was to be eating these, thanks for the advice.

    1. Karim May 30, 2018 at 4:45 pm

      Aha happy to help you Erin.. Thanks for the comment 🙂

  2. Hel Germar May 30, 2018 at 1:38 pm

    Love this one 🤗🤗🤗🤗🤗

    1. Karim May 30, 2018 at 4:45 pm

      Yeahhhhhhhh.. Thanks for the love Hel 🙂

  3. Ivcia Hren May 30, 2018 at 4:27 pm

    Yes I love coconut water.

    1. Karim May 30, 2018 at 4:46 pm

      Yeah it’s sooo good Ivcia 🙂

  4. Mislav Bano May 30, 2018 at 6:29 pm

    Thanks for sharing this! All ten are simple to get so I’ve got some shopping to do this week.

    1. Karim May 31, 2018 at 12:58 pm

      Aha that’s true!

  5. Emily Wenzel May 30, 2018 at 7:34 pm

    How do you come up with all these topics ?

    1. Karim May 31, 2018 at 1:00 pm

      From all of you mostly, I hear everything you’re saying but also if there’s something I strongly believe you need to know I’ll share it.. Thanks for asking Emily I don’t think I’ve been asked that before 🙂

  6. Lara Dixon May 30, 2018 at 8:59 pm

    Another hit this month keep this up Karim!

    1. Karim May 31, 2018 at 1:01 pm

      Aha thanks Lara.. Will do 🙂

  7. Chole Marieke May 30, 2018 at 9:00 pm

    Thanks for the highlight there really is a science behind it all 🙂

    1. Karim May 31, 2018 at 1:02 pm

      Keep it simple, Keep it real 😎

  8. Margot Riess May 30, 2018 at 10:07 pm

    This was a good read thanks for the advice Karim 🙂

    1. Karim May 31, 2018 at 1:02 pm

      I’m glad you think so Margot.. no problem I was more than happy to help!

  9. Raffaela Wieters May 30, 2018 at 10:37 pm

    Bananas are my fav anyway so I could eat them more often.

    1. Karim May 31, 2018 at 1:03 pm

      Go for it!

  10. Yaritza Head May 30, 2018 at 11:40 pm

    Avocados I need to start adding them to everything, I found this to be quite interesting and I don’t normal like food articles.

    1. Karim May 31, 2018 at 1:05 pm

      🤣🤣🤣 Well I’m truly honored then Yaritza.. I must be improving, thanks for letting us know 🙂

  11. Maup Slagman May 31, 2018 at 8:55 pm

    I like this article and Avocados.

    1. Karim June 2, 2018 at 11:07 am

      Thanks Maup I appreciate you telling me 🙂

  12. Josh Harley June 1, 2018 at 12:31 pm

    I’m eating more fish now so knowing that Salmon is on the list is fantastic for me.

    1. Karim June 2, 2018 at 11:10 am

      Right on Josh perfect timing 🙂

  13. Arian Ellis June 1, 2018 at 1:04 pm

    I thought this was helpful because I don’t eat any of these foods very often at all. Thank you for making this.

    1. Karim June 2, 2018 at 11:12 am

      No problem Arian 🙂

  14. Alex Hull June 1, 2018 at 2:22 pm

    I’m avocado mad so I’ll start using the paste when I make my Salmon’s from now, keep up the great work 🙂

    1. Karim June 2, 2018 at 11:12 am

      Cool.. Thank you I will do! 🙂

  15. Leon Armstrong June 1, 2018 at 4:32 pm

    I’m drinking more water now as I’ve been heavily influenced by you to cut out fizzy drinks.

    1. Karim June 2, 2018 at 11:15 am

      Yeahhhh I love hearing that Leon, Well done and keep it up! 😀🙏🏿

  16. Erick Yusuf June 1, 2018 at 5:47 pm

    My bad I thought Salmon was unhealthy🤦🏾‍♂️

    1. Karim June 2, 2018 at 11:16 am

      Nah Bro Healthy as

  17. Jesse Dorsey June 1, 2018 at 8:44 pm

    This was a really great article which I even took notes for. I went and got some coconut water it taste really fresh and without the bits in it!

    1. Karim June 2, 2018 at 11:18 am

      Thank you so much for sharing that with us Jesse! I love that you are taking notes and taking action 🙂

  18. Leigh Williamson June 1, 2018 at 9:09 pm

    Orange part I never knew about that wow 🤯

    1. Karim June 2, 2018 at 11:19 am

      Oh yeah it’s trueeeeeeee 👍🏿

  19. Bev Nolan June 1, 2018 at 10:16 pm

    It has to be the Yoghurts for me because I already eat the sweeter ones, so now I’ll go for the none sweet ones.

    1. Karim June 2, 2018 at 11:21 am

      Cool Bev smart move right there!

  20. Thomas Simpson June 2, 2018 at 9:07 pm

    Great article Bro.

    1. Karim June 3, 2018 at 8:27 am

      Thanks Thomas I appreciate You /that 🙂

  21. Kate Riggs June 2, 2018 at 9:52 pm

    I’ve only started drinking water daily since march, so the coconut water will help me out when I want to drink something different; as I don’t want to go back to drinking soda ever again.

    1. Karim June 3, 2018 at 8:28 am

      Yeah do that if you feel tempted, but of course get the none-sweet one! I’m very proud of you nearly 90 days when you get through this month it will become a habit.. thank you for sharing your progress with me Kate 🙂

  22. Lewis Andrews June 2, 2018 at 10:25 pm

    I’m going to try and starting eating these as often as I can.

    1. Karim June 3, 2018 at 8:29 am

      Good on you Lewis!

  23. Reece Brown June 3, 2018 at 12:16 am

    Nice content here Karim! I’ve started eating spinach like you suggested I will add the others over time.

    1. Karim June 3, 2018 at 8:29 am

      Thank you Reece 🙂

  24. Oliviero Lecce June 4, 2018 at 1:29 pm

    Bananas are lush 🤤

    1. Karim June 5, 2018 at 1:47 pm

      For sure 🙂

  25. Terries Rowling June 4, 2018 at 2:25 pm

    I’m going with Apricots first, thanks for the advice Karim.

    1. Karim June 5, 2018 at 2:14 pm

      Great Terries & no problem 🙂

  26. Axel Steffensen June 4, 2018 at 3:10 pm

    This was very good! Great tips and advice here 🙂

    1. Karim June 5, 2018 at 1:47 pm

      Thanks Axel 🙂

  27. Nada Johannsen June 4, 2018 at 4:14 pm

    I spend like 24hrs on this site I’m educating myself with your knowledge 🤳🏽

    1. Karim June 5, 2018 at 1:48 pm

      Wow thanks 😁😁😁

  28. Natalie Walters June 5, 2018 at 12:41 am

    I’ve been trying to find ways to fit all of the 10 potassium foods in to my diet, how often do you think I should do this ?

    1. Karim June 5, 2018 at 1:46 pm

      That’s great Natalie to know that! You should do it as often as you can, there is no set number so along as you are getting it in you know.. whilst not eating trash foods 🙂

  29. Daniela Terracciano June 5, 2018 at 8:33 am

    Best article I’ve read on this topic ❤️

    1. Karim June 5, 2018 at 2:17 pm

      I’m honored you said that thanks Daniela 🙏🏿

  30. Machiel Ruiters June 5, 2018 at 10:21 am

    This has really helped me clean up some of my poor habits, I’m on day 4 of your meal plan; I’m hoping it will work for me.

    1. Karim June 5, 2018 at 2:16 pm

      I’m glad to know that Machiel.. No hope needed it will happen for you, just stay the course and hit me up and tell/show me the results 🙂

  31. Ollie Scott June 5, 2018 at 11:09 am

    Karim what have you done to me?! I’m becoming healthy 😊😊😊

  32. Ferric Hamilton June 5, 2018 at 1:18 pm

    No fluff here I like that!

    1. Karim June 5, 2018 at 2:15 pm

      Aha me too 🙂

  33. Rudie Verrier June 6, 2018 at 2:27 am

    Avocados and Bananas for me, I’m eating my five a day now since I read this.

    1. Karim June 6, 2018 at 12:43 pm

      I’m really happy you did that Rudie.. keep it up! 🤗

  34. Marita Genetti June 6, 2018 at 7:35 am

    Great article I would of liked a top 20 though.

    1. Karim June 6, 2018 at 12:44 pm

      Thanks! That’s when you know you’ve done a great job.. Maybe next time Marita 😂

  35. Ki Min June 6, 2018 at 9:38 am

    I’m ready to eat these all now ahaha.


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