Foods high in Potassium
Electrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.
About Potassium
Potassium is the dominant positive ion inside cells, paired with sodium outside. That balance powers nerve signals, muscle contraction, and the rhythmic squeeze of the heart. Potassium also helps the kidneys excrete sodium, which lowers blood pressure.
Fruit, vegetables, beans, dairy, and fish are the best sources. Bananas are famous for it but a baked potato carries roughly twice as much. The DASH diet, designed to lower blood pressure, works partly by raising potassium intake.
UK adult RI: 2,000 mg/day. Most UK adults don't reach this while also exceeding the sodium target. Closing that gap, more produce, less salt, lowers blood pressure measurably.
Top food sources of Potassium
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Common questions about Potassium
- How much potassium do I need?
- UK adult RI: 2,000 mg/day. Most UK adults don't reach this while also exceeding the sodium target.
- What foods are highest in potassium?
- Baked potatoes carry roughly twice as much as bananas. Fruit, vegetables, beans, dairy, and fish are all good sources.
- Can potassium help lower blood pressure?
- Yes. Potassium helps the kidneys excrete sodium, which lowers blood pressure measurably. The DASH diet works partly via increased potassium intake.
- Can you have too much potassium?
- From food, very rarely. People with kidney disease or on certain blood-pressure medications may need to limit intake, check with a clinician before supplementing.