This Powerhouse Potassium Smoothie is creamy, fruity, and made with potassium-rich foods including avocado, mango, coconut water, spinach, orange, and banana.
A few months ago, my blood-work informed me that my potassium levels were dangerously low.
Now, in my case, there was a reason for this. I had developed persistent, ultra-annoying ringing in my ears. It would keep me awake at night and it was truly the worst. I saw an ENT about it who put me on a diuretic to help. It did help, but it also caused its number one side-effect almost immediately: “decrease potassium levels in the blood.”
Of course, you don’t have to be on a diuretic to have low potassium. Low potassium levels can be caused by a variety of factors, from medications to digestive issues to poor diet.
Side-effects of low potassium include:
Weakness, tiredness, and/or cramping of muscles.
Tingling or numbness.
Heart palpitations.
Excessive thirst.
Depression or confusion.
Abdominal cramping and/or bloating.
Nausea, vomiting, or constipation.
Lightheadedness and/or fainting.
…all of which are not fun, right?
I had to really amp-up my potassium game and eat a variety of potassium-rich foods.
So, what are some foods that are highest in potassium?
- Avocado
- Spinach
- Acorn and butternut squash
- Bananas
- Sweet potatoes
- Salmon
- Mango
- Papaya
- Coconut water
- White and black beans
- Watermelon
- Beets
- Yogurt
This Powerhouse Potassium Smoothie (if you didn’t guess by the ambiguous name!) is loaded with these potassium-rich foods. Every single ingredient in this smoothie is high in potassium.
Bananas, which are probably the most well-known of the potassium powerhouses, has 422mg of potassium per serving in addition to lots of vitamin B-6 and fiber.
Creamy avocados (one of my favorite additions to smoothies), has 20% (!) of your daily potassium at over 700mg, loads of fiber, and lots of vitamin A.
Superfood spinach carries about 5% of your daily potassium value, but it has tons of vitamin C and A.
Coconut water is great for potassium, clocking in at around 13-17% per cup. It’s also low in calories and has a nice amount of fiber, magnesium, and nutrients.
Finally, fresh orange juice and mango add fruitiness, sweetness, and even more potassium to the mix. A large orange contains 10% of your daily potassium and 163% of your daily vitamin C. (Vitamin C, consider yourself #slayed.) A cup of mango also clocks in at around 10% of your daily potassium, with 100% of your daily vitamin C and a nice helping of vitamin A and fiber. You could also use papaya in place of mango if you prefer the taste, as both have very similar nutritional values.
So one glass of this Powerhouse Potassium Smoothie (the recipe makes 2) not only offers you 30% of your entire daily recommended value of potassium, it also has:
45% of your daily fiber (!) and 55% if you add a tablespoon of chia seeds.
6.5 grams of protein (with the chia seeds).
Tons of vitamin A, calcium, and iron.
Zero cholesterol, only 2 grams of saturated fat, and only about 300 calories.
It not only keeps my potassium levels in check, but it gives me tons of energy. And it tastes delicious.
I hope that you make and enjoy this Powerhouse Potassium Smoothie! What are your favorite smoothie additions? (Mine are definitely avocados and frozen banana for creaminess!) Let us know in the comments below.
And here’s a few things you may need for this recipe…
Nutiva Organic Chia Seeds // Organic + Raw Unfiltered Honey // Bob’s Red Mill Unsweetened Coconut // NOW Potassium Citrate
This post contains affiliate links and are always products I love, use myself, and highly recommend.

Powerhouse Potassium Smoothie
- Prep Time: 5 mins
- Cook Time: 0 mins
- Total Time: 5 minutes
- Yield: 2 1x
Description
This Powerhouse Potassium Smoothie is creamy, fruity, and made with potassium-rich foods including avocado, mango, coconut water, spinach, orange, and banana.
Ingredients
- 1 medium-small banana, preferably frozen
- 1 cup packed fresh baby spinach
- 1 small avocado, pit and skin removed
- 1 large orange, juiced
- 1 cup frozen chopped mango (or papaya)
- 1 cup coconut water
- 1 teaspoon honey (optional; leave out for vegan)
Instructions
- Combine all of the ingredients in a high-speed blender and blend until completely smooth. Serve topped with chia seeds or unsweetened coconut.
Nutrition
- Serving Size: 1 smoothie (half the recipe)
- Calories: 300
- Sugar: 25g
- Sodium: 125mg
- Fat: 12g
- Saturated Fat: 2g
- Carbohydrates: 40g
- Fiber: 13g
- Protein: 5g
- Cholesterol: 0mg
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I am definitely giving this a go tomorrow. Minus the OJ because, well, I don’t have any haha. I have been exercising, getting in shape, losing weight etc. and doing everything I should be doing for water retention. But as my dentist once said when he found a nerve that is bent the other way (and only happens to 1 in 1 million people) I am unique (and a pain in the butt, he really did say that but we laughed about it lol). So despite me doing everything right I STILL have retention. I was looking for an awesome way to get in a lot of potassium healthily and quickly and I found coconut water is a good option.
This recipe sounds even MORE awesome because I can add those other ingredients and really UP the amount of potassium. As Dr Huberman says it’s not about ONE thing. It’s about doing several things at once. This sounds like it falls under that umbrella lol.
Ill try it tomorrow! Thank you!
This is great, Amazing I love this smoothie, thanks for this good information reaching me as I red it God bless you…..
I was sure I had frozen mango and prepared everything else only to find I didn’t! I did have blueberries and cherries and on checking online noticed cherries have more potassium than mango!
So I used cherries instead … less vitamin c but a very tasty smoothie!
I didn’t add honey but did add chia seeds… yum 😋
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Can you use orange juice instead of jucing an orange?
Hi Shelly, yes, you can.
It’s a high potassium recipe, but potassium isn’t even listed in the ingredients.
From my quick calculations, it is about 1500 mg of potassium per 1 smoothie( 1/2 of the recipe)
Usually I would be saying the same thing (cuz I hate when they don’t include that stuff) but for this specific one and this specific instance the reason she didn’t was (mainly) because of the coconut water which can VARY by quite a bit. She doesn’t know what you are using, therefore she wouldn’t put the potassium amount because it would have been various and therefore a pain to include. Also, different sizes, different ounces, etc.
C2o 10.5 = 620 mg
c2o 16.3oz = 1 cup = 500, 1 can = 1010mg
Vita 11.1 Oz = 646mg
etc
Considering how many BRANDS, SIZES and SS you can clearly see (hopefully) that she was in the right not to include it.
My VA doctor said my potassium Llewelyn was high and told me to stop using molasses what are good potassium lens for vegans?Dennis Lowrimore
This is really excellent! Easy to halve the recipe, too.
Since I don’t always have perfectly ripe avocados on hand, I often make this without the avocado (throwing in a couple of handfuls of ice, too). It is delicious that way, too.
Thanks, Mindy! So glad you like it! 🙂
Have swollen ankles and am full of fluid so think I need this smoothie. One question if I divide it in half will the nutrients be as good for the second glass on the next day? Thanks so much
Hi Katie, I wouldn’t recommend saving it for the next day once already blended and I recommend drinking it right away. What you could do, is make individual freezer packs of single servings with the fruit all prepped and ready to go and blend as needed! Enjoy!
Very helpful , i will definitely try ,Thanks
Hi there, what is the potassium content in this smoothie, it doesn’t seem to indicate that in the nutrition section
Hi Marissa, see below!
“So one glass of this Powerhouse Potassium Smoothie (the recipe makes 2) not only offers you 30% of your entire daily recommended value of potassium.”
i like the way you present , thank you God bless
Hi! Thanks, this was really good! Just a question though, it says “1 smoothie (half the recipe)”. However, I only clicked 1x for the scale. Will it be okay to finish the smoothie made up of 1 piece of every fruit in one go? Or consuming everything will make me consume 600 calories?
Hi Marie, glad you liked it! Yes, the full recipe makes 2 smoothies so if you consume the full recipe it would be double the nutritional information provided.
Can you drink this powerhouse smoothies each morning. I have been dealing with low potassium and need something to help me keep my potassium right
Hi Carolyn, absolutely! This is a healthy way to start your morning each day and boost your daily potassium intake.
I am not a smoothie fan but this is quite good! I like the savory undertones & more importantly, am treating a low potassium level as well. Appreciate your effort in including high potassium ingredients. Thank you for sharing!
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Thanks, Debra! So glad you liked it!
Your article is about a potassium rich smoothie but, at the end you give the nutrient summary and don’t mention potassium.
Hello Frank,
The recipe plug-in does not contain information for potassium. However, the blog post notes up above that the smoothie provides 30% of your daily recommended value of potassium per serving.
First time making any kind of green smoothie and I’m so happy I found your site and recipe! Tried it today and it was seriously delicious. I especially appreciate the fact that I get half of my daily dose of potassium, when previously I was probably only getting 20%.
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I just recently got put on HCTZ and have been feeling totally depleted. This smoothie is amazing! Felt better right away and it tastes great.
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Thank you, Laura! So happy you like it. 🙂
Thanks for the recipe!
Do you know how much potassium is in one serving?
Hi Natalie,
You’re welcome! One serving has 1,158mg to 1,410mg of potassium (depending on the sizes of fruit used), or 30% of your daily recommended value.
Hello,
What about magnesium?
Thanks,
Hilda Salazar
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I had low potassium levels, so this is a great tasting way to help! I’m not a fan of avocados, so I substituted nonfat greek yogurt instead for the creamy aspect. I also added extra spinach and no honey. I make it every morning! Love it!
Thank you, Nicole! I’m so happy you like it! 🙂
Thank you Tiffany ! This may be a lifesaver for my family and myself , elderly parents are included. Kent
You can also add in some dried dates for sweetness and more potassium !
Instead of spinach (for those that don’t like it) you can add some chopped raw sweet potato.
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I was recently advised that I have low potassium levels. I saw this smoothie recipe and decided to try it even though I’m not a fan of avocado. I must say that this smoothie recipe is delicious! I will definitely we using this recipe often. Thank you for sharing!
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I have pernicious anemia (B12 deficiency) and I am currently taking copious amounts of B12. During this time, potassium is used up and can get low. This smoothie is just perfect! Thank you!
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I was looking for a high-protein and high potassiumThank you she’s 90 years old and I’m water pills so she needs a lot of potassium and protein in diabetic help
I hope this helps!!! It helped me. 🙂
I’ve had this a few times now but everytime I make it, I can’t help but say in my head in a super low-toned-heavy-metal way “POWERHOUSE POTASSIUM!!!” hahaha. So delicious though!
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I love green juice and smoothies. This one looks so delicious! 🙂
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It’s an awesome paragraph in favor of all the web users; they will
take advantage from it I am sure.
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Oh! I didn’t know squash was full of potassium. Good to know.
This smoothie is wonderful. I really love it. Your recipe is perfect. I will try it this weekend.Thanks for sharing your post.
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This smoothie is wonderful. I really love it. Your recipe is perfect. I will try it this weekend.
This smoothie sounds so good! I will have to try it sometime.
This smoothie contains some of my favorite ingredients i.e. coconut water and mangoes! Would love to make it for breakfast tomorrow 🙂
I do not start to make smoothies. Although I know how healthy they are, I just can not get myself to drink vegetables. This one really works attractive and I will have to try to make it.
Thanks for the information. The best part is that the nutrients are present in the food that we consume regularly.
YUM! I love green juice and smoothies. This one looks so delicious!
This smoothie sounds like it would be so amazing! I really need to try and drink more this upcoming year.
This is perfect for mid morning after my gum work out!
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This smoothie looks so good! I am back at having a healthy lifestyle (or at least trying to) and we got a new blender in the flat! so all the conditions are met to try this recipe out!
This is an excellent recipe. I know how important Potassium is? And what problems can it cause? I will definitely try it.