Looking for foods high in potassium but low in calories?

This is a list of fruits and vegetables that are rich in potassium with a high nutrient content.

Our list of 36 foods high in potassium helps you to keep the calories in check because we rate the foods in terms of their nutrient density.


Foods that can be considered to be the best i.e. "excellent" sources of potassium foods:

Criteria for giving a food an "excellent" rating in terms of nutrient density

In order to qualify as an "excellent" source of a nutrient a food had to supply 700% more in nutrition than it used up in calories.

  • Swiss chard


  • Spinach


The following fruits and vegetables can be considered to be "very good" sources of potassium:

Criteria for giving a food a "very good" rating in terms of nutrient density

In order to qualify as a "very good" source of a nutrient a food had to supply 300% more in nutrition than it used up in calories.

  • Lettuce
  • Celery
  • Mustard greens
  • Broccoli
  • Tomatoes
  • Turnip greens
  • Collard greens


  • Brussel sprouts
  • Carrots
  • Beets
  • Papaya
  • Asparagus
  • Cantaloupe
  • Kale

The following fruits and vegetables can be considered to be "good" sources of potassium:

Criteria for giving a food a "good" rating in terms of nutrient density

In order to qualify as a "good" source of a nutrient a food had to supply 150% more in nutrition than it used up in calories.

  • Bell peppers
  • Cucumbers
  • Oranges
  • Strawberries
  • Flaxseeds
  • Raspberries
  • Onion
  • Asparagus
  • Cauliflower
  • Grapefruit
  • Avocado
  • Kelp
  • Carrots
  • Kiwi fruit
  • Ginger root
  • Onion
  • Cabbage
  • Banana
  • Watermelon
  • Oranges

Nutrient density - what is it and why is it important?

Nutrient dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.

Nutrient density is defined as a ratio of nutrient content (in grams) to the total energy content in kilocalories.

So it is important because nutrient dense foods provides you with the most concentrated amount of valuable nutrients such as vitamins, minerals, fiber, essential fatty acids and phytonutrients, for the fewest amount of calories.

Important note - the best potassium food sources must be high in potassium but low in sodium.

The reason for this is that sodium makes your body retain water.

Many processed foods, are often low in potassium but high in sodium.

A potassium rich diet with the foods listed above will provide all the benefits of potassium as well as an abundance of additional vitamins, minerals and enzymes.


What are the signs of low potassium levels?

Some of the first signs of low potassium is mental confusion and irritability.

Potassium is an important mineral for the normal functioning of your muscles, heart and nerves.

A potassium deficiency will most typically be caused by a diet that is low in fresh fruits and vegetables but very high in sodium.

We have dedicated a page to the several signs of low potassium.


What is so important about foods high in potassium?

Potassium is one of the major minerals you need for the normal functioning of your muscles, heart, and nerves.

Potassium is one of the main electrolytes in your body together with sodium and chloride.

The benefits of a diet rich in potassium foods also plays an important role in the process by which your body maintains a balance between many electrical and chemical processes.


If you exercise and therefore sweat heavily, you will have higher potassium requirements.

A juicing diet with potassium rich foods included in your juicing recipes is the best way to get potassium replenished after a workout.

Foods high in potassium is furthermore involved in the storage of carbohydrates which your muscles need as fuel.

Potassium is importnt in releasing energy from protein, fat, and carbohydrates during metabolism.


Why should I juice high potassium foods?

Losses from cooking your high-potassium foods can are very high.

Cooking foods in large amounts of water will destroy its potassium levels.

To get the maximum benefit from juicing with potassium rich foods you should always try to include the skins of fruits and vegetables in your juicing recipes.


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Related pages

Juicing for health
Vegetable nutrition facts

You may also be interested in our lists of:

Foods high in magnesium

High fiber foods

Iron rich foods



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