If you’re working on improving your fitness, digestion, or overall health, potassium and fiber are two powerhouse nutrients you don’t want to overlook. Potassium supports muscle function, hydration, and heart health—while fiber keeps your digestion on track, supports weight management, and helps regulate blood sugar levels.
Here’s a quick list of 15 foods that are rich in potassium AND deliver a fiber boost to keep your meals both balanced and satisfying:
1. Avocados
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Potassium: ~975 mg per avocado
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Fiber: ~10 g
Pro tip: Add to toast, salads, or smoothies for healthy fats and fiber.
2. Bananas
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Potassium: ~422 mg per medium banana
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Fiber: ~3 g
Perfect for pre-workout fuel or a fiber-friendly snack.
3. Sweet Potatoes
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Potassium: ~540 mg per medium sweet potato
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Fiber: ~4 g
Bake or roast for a nutrient-packed side dish.
4. Spinach (cooked)
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Potassium: ~840 mg per cup
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Fiber: ~4 g
A great base for fiber-rich smoothies or omelets.
5. White Beans
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Potassium: ~1,000 mg per cup
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Fiber: ~11 g
Stir into soups, salads, or rice bowls.
6. Lentils (cooked)
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Potassium: ~730 mg per cup
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Fiber: ~15 g
High in both fiber and plant-based protein.
7. Acorn Squash
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Potassium: ~900 mg per cup (baked)
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Fiber: ~9 g
Naturally sweet and loaded with fiber. Try it roasted!
8. Salmon
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Potassium: ~500 mg per 3 oz
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Fiber: 0 g
While not a fiber source, it pairs well with fiber-rich veggies or grains.
9. Edamame
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Potassium: ~675 mg per cup
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Fiber: ~8 g
Protein, fiber, and potassium all in one.
10. Beets (cooked)
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Potassium: ~518 mg per cup
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Fiber: ~3.5 g
Great in salads or roasted as a side.
11. Plain Greek Yogurt
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Potassium: ~625 mg per cup
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Fiber: 0 g
Add chia seeds, flax, or berries for a fiber boost.
12. Coconut Water
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Potassium: ~600 mg per cup
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Fiber: ~2.6 g
Hydrating and light which makes for a great post-workout option.
13. Dried Apricots
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Potassium: ~1,100 mg per ½ cup
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Fiber: ~4 g
Perfect sweet snack with fiber and minerals.
14. Mushrooms (Portobello)
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Potassium: ~550 mg per cup (grilled)
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Fiber: ~2 g
Hearty, flavorful, and easy to add to meals.
15. Oranges
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Potassium: ~240 mg per medium orange
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Fiber: ~3 g
Great for hydration, vitamin C, and fiber.
Balancing your meals with high-potassium, fiber-rich foods is a simple but powerful way to support your health goals from muscle recovery and digestion to long-term wellness. Add a few of these to your weekly grocery list and feel the difference. The key is consistency over time and exploring which foods make you feel and preform your best!