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Low Carb Sources of Potassium

Here's a list of the best low carb sources of potassium – and yes – several of them are better than a banana!

Low Carb Sources of Potassium - a comparison of common foods with recipe suggestions

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I don't know about you, but when I think about sources of potassium – my mind leaps to bananas. Which aren't exactly low carb.  One medium-sized banana typically containing 422 mg potassium, but is it really the best choice?

I did some research and found out that there are a LOT more sources of potassium available to us low-carbers that are even better than bananas?

But why do we need potassium?

Here's a succinct explanation from Healthline:

Potassium is an important mineral that functions as an electrolyte. It helps regulate fluid balance, nerve signals and muscle contractions.

And this from MedLine Plus:

Potassium is a mineral that your body needs to work properly. It is a type of electrolyte. It helps your nerves to function and muscles to contract. It helps your heartbeat stay regular. It also helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful effects on blood pressure.

Now I'm adding these quotes because, as you know, I'm neither a doctor, dietitian, nor health professional. I'm a long-term low-carber that wants to maintain a good balance and keep my body healthy. If you're concerned that your diet is too low in potassium AND you're following a low carb diet, chances are that you've found your way here. 

Low Carb Sources of Potassium

To research the best sources, I put together this handy chart that lists an average serving with both the carb count and potassium value. I've listed the food from lowest to highest in terms of net carbohydrates, and then put the particularly high potassium sources in bold. I've tried to make the serving sizes as reasonable as possible for accurate comparison.

Low Carb Sources of Potassium with net carb counts


Nutritional data sourced from FatSecret.


Raw spinach is pretty high – although if you consider that an “approved” serving of an avocado is half – and most low carbers can usually eat one at a time – then you might argue that avocado tops the list! Salmon's another amazing source of potassium – and these three foods each contain MORE than a medium banana!

So here's some great low carb avocado recipes for you to try:

Or you could try these spinach recipes:

Here are some low carb salmon recipes:

And try these pork tenderloin recipes!

And I have one swiss chard recipe for you to try (rainbow chard is a combination of different varieties of swiss chard):

Sautéed Rainbow Chard


Main avocado photo by Thought Catalog on Unsplash


Tuesday 21st of September 2021

This is really helpful, thank you!