21 Foods High in Potassium

These clean eating foods will give you your daily boost, and they taste great, too!

Potassium is an important part of our daily diets, but many people fall short each day, getting only half of the recommended 4700 milligrams. Foods high in potassium are said to help prevent strokes and hypertension. The mineral helps protect our blood vessels, heart, and kidneys. It can also help with avoiding muscle cramps.

The best way to get your daily dose of potassium is to follow a clean eating regimen. Supplements can cause ingestion of too much potassium, which is harmful to your health. We’ve compiled a list of clean eating vegetables, fruits, and other foods that will help you reach 4700 milligrams. Here are our 21 Foods High in Potassium:

1. Winter squash- cubed, 1 cup, cooked: 896 mg

2. Sweet potato- medium, baked with skin: 694 mg. This recipe for Roasted Sweet Potatoes with Crispy Kale and Feta is scrumptious and chock-full of nutrients.

3. Potato- medium, baked with skin: 610 mg

4. White beans- canned, drained, half cup: 595 mg

5. Yogurt- fat-free, 1 cup: 579 mg

6. Halibut- 3 ounces, cooked: 490 mg. This Slow Cooker Halibut Stew is utterly decadent and completely clean.

7. 100% Orange Juice- 8 ounces: 496 mg

8. Broccoli– 1 cup, cooked: 457 mg

9. Cantaloupe– cubed, 1 cup: 431 mg

10. Tuna- light, canned, drained, 3 ounces: 201 mg. This Mediterranean Tuna Salad is a healthy spin on the classic salad.

11. Banana– 1 medium: 422 mg. A smoothie is a great way to get your fruit. We love this Blueberry Banana Smoothie!

12. Pork Tenderloin– 3 ounces, cooked: 382 mg. It doesn’t get much easier (or tastier) than Slow Cooker Asian Braised Pork Tenderloin.

13. Lentils– half cup, cooked: 366 mg

14. Milk– 1% low fat, 8 ounces: 366 mg

15. Wild-Caught Salmon–  3 ounces, cooked: 326 mg. Oven-Grilled Salmon is nutrient dense and rich in flavor.

16. Pistachios– shelled, 1 ounce, dry roasted: 295 mg

17. Raisins– quarter cup: 250 mg

18. Chicken Breast– 3 ounces, cooked: 218 mg

19. Tomato Sauces– quarter cup of tomato paste: 664 mg

20. Beet Greens– half cup: 644 mg

21. Prunes– three-fourths cup: 530 mg

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SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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