Which Foods Are High Potassium Foods?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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Which foods are high potassium foods? Have you ever done a cardio workout and you started cramping up in your calves, hamstrings, or legs? Most of the time that is because you have a lack of potassium in your body.

Potassium is an important mineral that is needed in the body. It is an electrolyte because it carries a small electric charge that helps to activate nerve and cell functions. Potassium is found naturally in many foods and is also found in supplements too. It helps to contract your muscles and helps to normalize blood pressure.

A study that was found in the National Institutes Of Health found that people with the highest potassium intake had a lower risk of dying. Have you ever heard of the medical advice saying that a banana a day to keep the doctor away? Well, that is a true statement there.

The U.S Dietary Reference Intakes states there is not enough evidence to establish an (RDA), Recommended Dietary Allowance for potassium. But the National Academy of Medicine has established an adequate intake for potassium.

And that is for women- 14-18 years of age – Recommended usage is 2300 mg daily; For women over 19 years of age the recommended usage is 2600 mg daily; For women who are pregnant the recommended usage is 2500 to 2900. For men 14-18 years of age- Recommended usage is 3000 mg and for men over 19 years of age the recommended usage is 3400 mg.

Potassium rich foods are found in:

  • Potatoes
  • Avocado
  • Bananas
  • Tomatoes
  • Spinach and Broccoli
  • Chicken
  • Salmon
  • Dried Fruits
  • Oranges or Orange Juice
  • Coconut Water
  • Dairy and Plant milks like soy or almond

Which foods are high potassium foods?

Potassium deficiency does not happen with just a lack of getting it from foods alone. Because there are so many potassium rich fruits and vegetables that you can obtain good potassium nutrients from. It happens with heavy sweating, vomiting, diuretics, laxative abuse, and low intake in potassium rich foods.

The symptoms of potassium deficiency are:

  • Constipation
  • Muscle Cramps or Muscle paralysis
  • Fatigue
  • Irregular heart rate

Potassium’s key role is to establish normal levels of fluid inside our cells. If that potassium level is balanced, you will not have any negative symptoms or be potassium deficient. The bottom line is that is regular potassium intake will reduce the risk of stroke, hypertension, and many underlying chronic diseases. 

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Seth, A., Mossavar-Rahmani, Y., Kamensky, V., Silver, B., Lakshminarayan, K., Prentice, R., Van Horn, L., & Wassertheil-Smoller, S. (2014). Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative. Stroke45(10), 2874–2880.

Potassium intake and risk of stroke in hypertensive and non-hypertensive women in the Women’s Health Initiative – PMC (

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