Potassium is an essential mineral. Your body needs it for normal fluid balance, muscle function and nerve signals, and eating potassium-rich foods as part of a balanced diet supports normal blood pressure.
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What does “high-potassium” mean?
Plainly, a high-potassium food is one that provides a substantial amount of potassium per serving — several hundred milligrams. There is no single percentage threshold that defines it.
Good sources of potassium
- Bananas – a convenient, portable source.
- Beans and lentils – rich in potassium and fibre, and useful in soups, salads and curries.
- Spinach – and other leafy greens; enjoy raw in salads or cooked in meals.
- Potatoes – including sweet potatoes; much of the potassium is near the skin, so scrub and cook with the skin on where suitable.
- Yoghurt – a useful dairy source that also provides protein and calcium.
Easy ways to include them
- Add beans or lentils to soups, stews and salads.
- Swap some snacks for a banana or a small pot of yoghurt.
- Serve spinach or another green vegetable with your main meal.
- Choose a baked potato, with its skin, as a filling base for a meal.
Who needs to be careful?
More is not always better. People with kidney disease may need to limit potassium, because their kidneys may not remove it properly. If you have kidney disease, take medicines that affect potassium, or have been told to follow a low-potassium diet, follow your doctor’s advice and do not increase your intake without asking them first.
For most other people, the simplest approach is variety: include potassium-rich foods regularly as part of a balanced diet, rather than relying on supplements.
This article is general information only and is not medical advice. Please consult a healthcare professional for personal advice.