The #1 Best Potassium Food on Earth (It’s Not Bananas)
In a Nutshell
Avocados top the list as the #1 potassium source (700mg per fruit) with zero carbs, healthy fats for better absorption, and paired magnesium—far superior to sugary starches like bananas. Wild salmon (970mg per half fillet), leafy greens like Swiss chard (1,000mg/cup cooked), and surprises like portobello mushrooms (530mg/cup) and cream of tartar (250mg/½ tsp) also deliver high potassium alongside magnesium; cook greens without boiling to retain minerals and pair with calcium to counter oxalates. Potassium needs magnesium to function, so prioritize these low-carb foods over starchy options.
These notes were generated by AI and may contain inaccuracies.
Standard recommended high potassium foods include bananas, potatoes, plantains (more potassium than bananas), beans, and sweet potatoes. All are starches with high sugar content. Bananas have 27g of sugar. Starch turns into sugar quickly, especially when cooked—no one eats raw potatoes. Beans have fiber but contain starch, cause bloating for many (speaker gets severe bloating), and raise insulin levels.
Avocado: One avocado has 700mg potassium, zero starch (zero blood sugar spike, zero net carbs), super healthy fats that slow digestion for better potassium absorption. Loaded with magnesium that works with potassium. Unlike bananas, which cause quick digestion, massive blood sugar spike, and hunger in 20 minutes, avocados are super satisfying with B vitamins and minerals. Eat with eggs, meat, or salad.
Supplements: Search Dr. Berg supplements on Amazon.
Wild salmon (half fillet): 970mg potassium. Zero carbs, good magnesium, loaded with omega-3 fatty acids. Common theme: High potassium foods also have magnesium, needed for potassium to work.
Top leafy greens for potassium:
- Swiss chard: 1,000mg per cup
- Beet tops: 1,300mg per cup
- Spinach: 840mg per cup (cooked; raw is lower)
Cook by sautéing or steaming—do not boil, as potassium is water-soluble and leaches out. Slight boiling only if necessary. Low carbs due to high fiber, rich in potassium, magnesium, vitamin K1.
These greens are high in oxalates, which combine with calcium to form stones and irritate the body.
Mitigation:
- Consume calcium (e.g., cheese) with them—oxalates bind to calcium in intestine, pass through without reabsorption to kidneys.
- Magnesium reduces kidney stone formation (antidote per research).
- Drink 2.5L fluid daily—odds of stones much lower than winning lottery, as stones need concentration.
Not recommending massive amounts, but good for potassium and magnesium.
- Portobello mushrooms: 530mg per cup. Sauté with butter and sea salt.
- Tomato paste: 400mg per 2 tbsp, use in dishes.
- Cream of tartar (potassium bitartrate): 250mg per ½ tsp. Use in recipes or dissolve in water as potassium supplement (e.g., on ketogenic diet).
To increase potassium, eat these foods. Next, learn how to get more magnesium (required for potassium to work)—watch the linked video.
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