Beans: Kidney beans, pinto beans, white beans, black beans, garbanzo beans (chickpeas), lima beans (mature, dried), split peas, lentils and edamame (green soybeans) have as much as 595 mg potassium in just one half cup. Canned and cooked dried beans provide the same nutrients, but added sodium is the main problem. Draining and then rinsing canned beans under running water for about one minute can remove as much as 40 percent of the sodium. Or, look for low- or reduced-sodium versions, or those with “no salt added.”
Dairy: Dairy foods, especially yogurt, fluid milk, and soy milk (soy beverages), provide potassium. Choose fat-free (skim) or low-fat (1 percent) milk and yogurt. If you can’t drink milk because of lactose intolerance, eat yogurt which is more easily digested. One cup of non-fat yogurt provides 579 mg potassium. Or, choose some of the lactose-free dairy products that are widely available.
Fish: Shellfish such as shrimp, lobster, crab and mussels are excellent sources of potassium. Flounder, halibut, sardines, tuna and salmon, are also good sources of potassium. Most fish are high in omega-3 fatty acids which are heart healthy and can also help to lower blood pressure. To control calories, avoid breading or deep fat frying fish.
Nuts: Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter are all rich sources of potassium. Nut butters like almond, cashew and peanut have the same nutritional advantages as nuts. Portion control is advised, as nuts are high in fat. Opt for unsalted nut varieties.
Click here for the top 50 food sources of potassium.
Caution: If you have problems with your kidneys you may need to restrict potassium. Talk to your health care provider to determine how much potassium is right for you. Don’t take potassium supplements unless recommended by your doctor. Too much potassium can cause heart irregularities.