The best potassium rich foods in an Indian kitchen are rajma, soybeans, dal, spinach, potatoes, bananas, dates, raisins and nuts. Potassium is an essential mineral that is present in all body tissues. Potassium helps nerves, muscles and kidneys work and balances fluids with sodium. This guide lists foods high in potassium, with the milligrams of potassium in 100 g of each, using the Indian Food Composition Tables, so you can see which foods are high in potassium and how to eat enough potassium through everyday meals. It is written for anyone in India who cooks or plans family meals, including people who follow a vegetarian diet or want to support healthy blood pressure alongside a doctor's advice.
Quick Answer: Which Foods Are High in Potassium?
Dry soybeans, dal, rajma, raisins and pistachios are some of the most concentrated high potassium foods, at roughly 1,055 to 1,615 mg per 100 g per the Indian Food Composition Tables (IFCT 2017). Among everyday fresh foods, spinach has about 625 mg, arbi about 515 mg and potatoes about 475 mg. A banana, at about 360 mg, is a good source of potassium but not the top one.
Potassium Rich Foods List: Milligrams of Potassium Per 100 g
Here is a list of potassium rich foods with the potassium content of 100 g of each, rounded to the nearest 5 mg, from the IFCT. Every value is for the same serving of 100 g, so you can compare foods fairly. Every food in the table is vegetarian. Foods run from most to least potassium. Pulses, nuts and dried fruits are dry weights, and everything else is fresh and uncooked. The potassium content of cooked food is lower per 100 g.
| Food (100 g) | Potassium |
|---|---|
| Soybeans, brown | about 1,615 mg |
| Toor dal (red gram) | about 1,395 mg |
| Rajma, brown | about 1,365 mg |
| Moong dal | about 1,270 mg |
| Urad dal | about 1,155 mg |
| Raisins, black | about 1,105 mg |
| Pistachios | about 1,055 mg |
| Chana, whole | about 935 mg |
| Dates, dry | about 805 mg |
| Masoor dal | about 785 mg |
| Dry coconut (kernel) | about 740 mg |
| Almonds | about 700 mg |
| Peanuts (groundnut) | about 680 mg |
| Cashew nuts | about 635 mg |
| Spinach | about 625 mg |
| Amaranth leaves, green | about 570 mg |
| Coriander leaves | about 545 mg |
| Colocasia (arbi) | about 515 mg |
| Potato, brown skin | about 475 mg |
| Drumstick (pods) | about 420 mg |
| Banana, ripe | about 360 mg |
| Sweet potatoes, brown skin | about 345 mg |
| Beetroot | about 305 mg |
| Coconut water | about 215 mg |
| Whole cow milk | about 115 mg |
This table has a catch. Dal and rajma soak up water when cooked, so a cup of cooked dal gives much less than 100 g of dry dal. For a cooked reference, the NIH lists one cup of cooked lentils at 731 mg of potassium, half a cup of boiled soybeans at 443 mg and a cup of canned kidney beans at 607 mg. The potassium content also depends on variety and preparation. Compare foods by what you eat, not by the size of the number.
Dal, Rajma, Soybeans and Other Beans
Pulses and legumes are among the most potassium rich foods in a vegetarian diet, and many beans and lentils are high in potassium. Dry soybeans, toor dal and rajma lead the table, with chana, moong and urad close behind. Our high-protein foods list covers their protein, and rajma, chana and other beans fit most meals. Pulses are already part of daily meals, so they are one of the easiest ways to eat enough potassium.
Vegetables, Leafy Greens and Potatoes
Many vegetables are good sources of potassium, and greens beat a banana. Spinach, amaranth, coriander leaves and arbi lead the vegetables, followed by potatoes, drumstick pods, sweet potatoes and beetroot. The NIH lists one raw medium tomato at 292 mg and one cup of mashed acorn squash at 644 mg. Spinach looks small once cooked, so mix leafy greens, arbi, potatoes and tomatoes through the week. Our guide to iron-rich foods covers many of the same greens.
Fruits, Dried Fruits, Nuts
Fresh fruits surprise many people: they have little potassium for their weight, because they are mostly water. A ripe banana has about 360 mg per 100 g, sapota about 280 mg, pink guava about 270 mg and papaya about 175 mg. The NIH lists one medium banana at 422 mg and one cup of orange juice at 496 mg, so these potassium rich fruits and juices help, but they are not the richest source. Fruits and vegetables also supply other nutrients, such as fibre, and more nutrients than most snacks.
Dried fruit is far more concentrated, because drying removes the water. Black raisins have about 1,105 mg per 100 g and dry dates about 805 mg. Dried apricots are in the same range, at about 1,160 mg per 100 g for sulfured, uncooked apricots per USDA FoodData Central, and the NIH lists half a cup of dried apricots at 755 mg and a half cup of raisins at 618 mg. Dried fruit is sugary and packs more calories into a small portion, so keep portions sensible and check packs for added sugar, especially if you have diabetes. Nuts are another quick source, led by pistachios, dry coconut and almonds.
Milk, Soy Milk, Eggs, Chicken
Animal foods have less potassium than pulses or greens, but milk is still a useful source. Whole cow milk has about 115 mg per 100 g, a boiled egg about 125 mg and skinless chicken breast about 295 mg. The NIH lists a cup of soy milk at 287 mg and 6 ounces of plain nonfat (fat free) Greek yogurt at 240 mg. Curd is made from milk, but the IFCT has no separate curd entry, so we do not quote an Indian figure. Plain whole milk yogurt, the closest match, has a potassium content of 155 mg per 100 g per USDA FoodData Central.
How Much Potassium Do You Need?
India and the US set different reference values for potassium. The ICMR-NIN Recommended Dietary Allowances (2020) set 3,500 mg a day for adults, based on WHO advice, and the WHO guideline says adults should get at least 3,510 mg a day. The NIH lists an adequate intake of 3,400 mg a day for men and 2,600 mg for women aged 19 and over, with 2,900 mg in pregnancy and 2,800 mg while breastfeeding. The Daily Value on US food labels is 4,700 mg.
| Reference | Adults |
|---|---|
| ICMR-NIN 2020 (India) | 3,500 mg a day |
| WHO guideline (2012) | at least 3,510 mg a day |
| NIH adequate intake, men aged 19+ | 3,400 mg a day |
| NIH adequate intake, women aged 19+ | 2,600 mg a day |
| US Daily Value (food labels) | 4,700 mg a day |
These values are for healthy adults, so treat them as a guide for good health. The NIH notes that the adequate intakes do not apply to anyone with kidney disease or taking medicines that affect potassium excretion. Use them to check your intake, and ask a dietitian if you are unsure.
How to Get Enough Potassium
You do not need a special diet to get enough potassium. Add foods that are high in potassium to meals you already eat. Here is one example using IFCT values and raw weights:
- 50 g dry rajma gives about 683 mg.
- 100 g potato gives about 474 mg.
- 100 g spinach gives about 625 mg.
- 100 g banana gives about 362 mg.
- 30 g almonds give about 210 mg.
- 200 g whole cow milk, about one cup of milk, gives about 230 mg.
Together that is about 2,600 mg, before the rest of the day. It is only an example, so swap in foods you like. The NIH says the body absorbs about 85 to 90% of dietary potassium. Cooking changes food weight, so treat these numbers as a guide.
- Eat more leafy greens. Spinach and amaranth go into dal, paratha and chutney, and bring other nutrients too.
- Choose whole grains. The NIH notes that whole-wheat flour and brown rice are much higher in potassium than white flour and white rice.
- Snack on fruits and nuts. A banana, a few dates or a handful of almonds beats a packaged snack.
- Mind the salt. Your body needs salt and potassium in balance, and ICMR-NIN guidance asks for a safe sodium intake of 2,000 mg a day, which is 5 g of salt.
Potassium and Blood Pressure
Blood pressure is the best-known reason people look up potassium, and high blood pressure is common. The NIH says low potassium intake raises the risk of high blood pressure, especially when salt intake is high, and that a higher intake may help lower blood pressure. It also lists kidney stones among the problems of low intake, because low potassium impairs calcium reabsorption in the kidneys, and notes that more research is needed on that link. Do not use potassium supplements to manage blood pressure on your own.
The American Heart Association says foods with potassium help control blood pressure by blunting the effects of sodium, and that this mineral helps relax blood vessel walls. Its list includes beets, coconut water, spinach, lima beans, avocados, mushrooms, peas, prunes and tomatoes, and it puts a medium banana at about 450 mg and a medium sweet potato at more than 500 mg. It adds that most of us fall short of the 3,400 mg a day suggested for men and 2,600 mg for women.
The DASH eating pattern, which stresses fruits, vegetables and low fat dairy, lowered systolic blood pressure by 5.5 mmHg on average in studies reviewed by the NIH. DASH also raises magnesium and calcium, so potassium alone cannot take the credit. The FDA allows a health claim that diets with good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke. The evidence for food alone is mixed, and the NIH says more research is needed before firm conclusions can be drawn.
So potassium rich foods support a heart healthy diet, but they are not a treatment for blood pressure or heart disease. If your blood pressure is high, follow your doctor's plan first. Blood pressure medicines can change your potassium levels, which is another reason to ask before you change your diet. Your doctor can check your blood with a simple test.
Too Much Potassium: Who Should Be Careful
Anyone with kidney problems should not raise their potassium intake without medical advice. The NIH says that when potassium excretion is impaired, due to chronic kidney disease or medicines such as ACE inhibitors or potassium-sparing diuretics, even intakes below the adequate intake can cause hyperkalemia, a high level of potassium in the blood. It can also occur with type 1 diabetes, heart failure, adrenal insufficiency or liver disease.
Too much potassium in your blood can be silent, or it can cause muscle weakness, palpitations and dangerous heart rhythms. In most healthy people the kidneys keep it in check, and this essential mineral stays in balance. Chest pain or signs of a heart attack need urgent care. Your doctor can check your potassium levels with a blood test, and a dietitian can say which foods suit you if you need a low potassium diet. Per the IFCT, apples (about 100 mg per 100 g), pears (about 105 mg) and cucumber (about 185 mg) are low in potassium compared with spinach or dal, but only your doctor can set your limit.
Salt substitutes are another risk. Many contain potassium chloride, and the NIH puts their potassium at about 440 to 2,800 mg per teaspoon. High levels in these products are a danger if your kidneys work poorly or you take certain medicines. If you are taking supplements that contain potassium, tell your doctor, and do not start potassium supplements unless a doctor asks you to, because potassium supplements can push levels too high.
On the other side, low potassium is rare in healthy people, because the kidneys control potassium excretion. Our guide on electrolyte deficiency symptoms and red flags covers potassium deficiency and when to see a doctor.
Potassium as an Electrolyte
Potassium is an electrolyte, like sodium, magnesium and other minerals. Electrolytes help control fluid balance, nerve signals and muscle contraction. Most of us get it from food, not from a drink. Our guide to electrolytes explains how they work together.
If you sweat a lot and want a drink on training days, our salty electrolyte mix is an option. Per its label, one 5.6 g sachet has 210 mg of potassium (6% of the RDA shown on the label) with 1,000 mg of sodium and 70 mg of magnesium. That is far less than a day of potassium rich foods provides, so you can treat it as a top-up. A drink does not replace food, and anyone with weak kidneys, or on ACE inhibitors or potassium-sparing diuretics, should check with a doctor first.
Frequently Asked Questions
Which food is highest in potassium?
Per IFCT data, spices are higher per 100 g (turmeric powder has about 2,375 mg), but nobody eats 100 g of them. Among foods eaten in real portions, dry soybeans are highest at about 1,615 mg per 100 g, followed by toor dal and rajma. These are dry weights, so a cooked serving gives less.
What is potassium and what does it do?
Potassium is an essential nutrient and mineral. It helps your cells work normally, and the NIH says it is needed for nerve signals, muscle contraction and kidney function. It also works with sodium to balance fluids in your body.
What increases potassium quickly?
Nothing safe works as a shortcut. Food is the safest route, so add dal, rajma, spinach, potatoes, bananas and milk to your meals. Supplements and salt substitutes can raise blood levels fast, and too much can affect heart rhythm, so use them only if a doctor has told you to.
Is curd high in potassium?
The IFCT has no entry for curd, so we cannot give an Indian curd figure. Closest match is plain whole milk yogurt, which USDA FoodData Central lists at 155 mg of potassium per 100 g. Whole cow milk is about 115 mg per 100 g (IFCT). Curd is a source but not a high potassium food like dal.
Can potassium lower blood pressure?
A poor intake is linked with a higher risk of high blood pressure, especially when sodium intake is also high, and a higher intake may help lower blood pressure. Studies on food alone are mixed, so it is not a treatment. If you take medicine for your blood pressure, ask your doctor before you change your intake.
How can I get enough potassium every day?
Eat a mix of pulses, vegetables, fruits and milk across the day. The ICMR-NIN guidance recommends 3,500 mg a day for Indian adults, the WHO says at least 3,510 mg, and the NIH lists an adequate intake of 3,400 mg for men and 2,600 mg for women aged 19 and over.
What are the signs of low potassium?
Low potassium levels are found with a blood test of your potassium levels, not by symptoms alone. The NIH says diarrhea, vomiting, kidney disease and certain medicines can cause it, and that it is rare in healthy people with normal kidney function. If you feel unusually weak or have palpitations, speak to a doctor.
Is banana the best source of potassium?
No. A ripe banana has about 360 mg per 100 g, which is a good amount, but spinach (about 625 mg), arbi (about 515 mg), potatoes (about 475 mg) and most dry pulses have more per 100 g.
Which vegetarian foods are rich in potassium?
Legumes such as rajma, soybeans, toor dal, moong dal and chana, plus spinach, amaranth leaves, coriander leaves, arbi, potatoes, tomatoes, bananas, dates, raisins and nuts are all vegetarian sources of potassium. Milk adds a smaller amount.
Can you have too much potassium?
In healthy adults with normal kidney function, the kidneys remove extra potassium from food, so it is not usually a problem. Anyone with kidney disease, or who takes ACE inhibitors or potassium-sparing diuretics, can build up too much potassium even from food, and should follow a doctor's advice.
The Bottom Line
Potassium rich foods are easy to find in an Indian kitchen: dal, rajma, soybeans, spinach, potatoes, arbi, tomatoes, bananas, dates, raisins, nuts and milk. Add a few to your meals to eat enough potassium, keep your salt in check, and if you have kidney disease or take medicines that affect potassium, ask your doctor before you change what you eat.
This article is for general information and is not medical advice. Values are from the IFCT 2017, the ICMR-NIN Recommended Dietary Allowances (2020), the WHO and the NIH Office of Dietary Supplements, and may differ by variety, brand and preparation.
