Low-Carb Foods That Are High in Potassium

You will need more potassium when starting a low-carb diet

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Especially when first starting out on a low-carb diet, you need to make sure you are getting enough potassium. You may wonder which foods can provide potassium but are still low in carbohydrates.

Potassium Needs When Starting a Low-Carb Diet

The first week or so on a low-carb diet can cause potassium stores to be lower. This is because glycogen (which is how the body stores carbohydrate), is depleted at first.

Potassium is used in metabolizing glycogen to provide glucose to the body. Glycogen and potassium will returns to normal levels as your diet continues. But potassium is not stored and so you will need to ensure you are getting enough during the early phase of a low-carb diet.

Besides its function in glycogen metabolism, potassium is essential for heart function and muscle contraction, including the smooth muscles of your digestive tract. It needs to be in proper balance in the body at all times.

How Much Do You Know About Potassium in Foods?

Which of the following foods do you think is highest in potassium?

a) 1 cup yogurt
b) 1/2 cup cooked spinach
c) 1 medium banana
d) 1/2 avocado
e) 1 cup cooked chopped broccoli
f) 1 (4-ounce) pork chop (boneless)

High Potassium and Low-Carb Foods

Here are the foods in order of potassium content. As you can see, they are all fairly high in potassium. Are you surprised that yogurt is the highest?

The daily recommended intake of potassium is 4700 mg daily.

  • 1 cup yogurt: 573 mg potassium
  • 1 (4-ounce) pork chop (boneless): 514 mg
  • 1 cup cooked chopped broccoli: 458 mg
  • 1/2 avocado: 436 mg
  • 1 medium banana: 422 mg
  • 1/2 cup cooked spinach: 420 mg (other greens such as chard are similar)

Other high potassium, low-carb foods include:

  • 3 ounces canned clams: 534 mg
  • 4 ounces beef (sirloin): 495 mg
  • 4 ounces grilled salmon: 480 mg
  • 1 cup raw mushrooms: 390 mg
  • 1 cup whole milk: 369 mg
  • 1 cup chopped chicken breast meat: 358 mg
  • 2 tablespoons tomato paste: 342 mg
  • 1 3x3-inch Miracle Brownie: 333 mg (chocolate is high in potassium)
  • 1 cup raw cauliflower: 303 mg
  • 2 tablespoons peanut butter: 240 mg
  • 6 asparagus spears: 194 mg
  • 1 cup black tea: 88 mg

Other high potassium (but high-carb) foods include potatoes and oranges.

High-Potassium / Low-Carb Recipes

  • Low-Carb Cucumber Yogurt Sauce Recipe: This recipe is based on Greek tzatziki sauce. Fresh mint, parsley or dill adds just the right touch. The amount of garlic you use is definitely to taste and, if you don't like the "bite" of raw garlic, you can use garlic powder instead.
  • Low-Carb / Sugar-Free Banana Bread RecipeAlmond meal stands in for all-purpose flour in this recipe. While high in potassium, bananas are a high-sugar fruit. So, although this recipe would not work for someone on a very low-carb diet, at just 6 grams of net carbs per slice, it is a lot lower in carbs than regular banana bread.


USDA National Nutrient Database for Standard Reference, Release 28. USDA. https://ndb.nal.usda.gov/ndb/.