Food With Highest Potassium Content

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The food with the highest potassium content are the following, arranged in descending order of calorie count. Potassium is an essential nutrient that helps maintain our energy level and muscle strength. It assists proper muscle functioning. A potassium-rich diet also helps regulate blood pressure levels and decreases the risks of various illnesses such as stroke, diabetes mellitus, and osteoporosis.

Where to find potassium, other than bananas

Where to find potassium

When you think of potassium-rich foods, you think of bananas, right? You may be surprised to learn that bananas do not even make the top 10 list of foods that are high in potassium.

Adults should consume at least 4,700 milligrams of potassium per day. This important mineral helps keep your muscles and fluids in balance, and can reduce the harmful effects of salt, lower blood pressure, and reduce the risk of kidney stones and bone loss. However, most Americans consume only about half the recommended daily intake of potassium, according to Jamie Downs, a registered dietitian with Sharp Rees-Stealy.

In general, the most potassium-rich food sources are fruits and vegetables. Other good sources of potassium include legumes, fish and dairy products. Below is a list of 10 high-potassium foods:

  1. Swiss chard, 1 cup cooked (960 mg)
  2. Spinach, 1 cup cooked (840 mg)
  3. Avocado, 1 cup (708 mg)
  4. Sweet potato, medium (700 mg)
  5. Bok choy, 1 cup cooked (630 mg)
  6. Potato, medium (610 mg)
  7. White beans, 1/2 cup (600 mg)
  8. Beets, 1 cup (520 mg)
  9. Brussels sprouts, 1 cup cooked (500 mg)
  10. Broccoli, 1 cup cooked (460 mg)
  11. Cantaloupe, 1 cup (430 mg)
  12. Banana, 1 medium (420 mg)

Potassium works closely with another popular electrolyte in your diet — sodium. If your sodium intake is high, potassium doesn’t have a fighting chance to work its magic. Because there is often sodium added to the foods on the list above — either through the canning process, sauces, broth, condiments or added table salt — you often don’t get the full benefits of potassium. It’s best to limit your salt intake to between 1,500 and 2,300 milligrams per day.

Food With Highest Potassium Content

Many of the foods that you already eat contain potassium. The foods listed below are high in potassium. If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu.

Many fresh fruits and vegetables are rich in potassium:

  • Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
  • Cooked spinach
  • Cooked broccoli
  • Potatoes
  • Sweet potatoes
  • Mushrooms
  • Peas
  • Cucumbers
  • Zucchini
  • Pumpkins
  • Leafy greens

Juice from potassium-rich fruit is also a good choice:

  • Orange juice
  • Tomato juice
  • Prune juice
  • Apricot juice
  • Grapefruit juice

Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best).

Some fish contain potassium:

  • Tuna
  • Halibut
  • Cod
  • Trout
  • Rockfish

Beans or legumes that are high in potassium include:

  • Lima beans
  • Pinto beans
  • Kidney beans
  • Soybeans
  • Lentils

Other foods that are rich in potassium include:

  • Salt substitutes (read labels to check potassium levels)
  • Molasses
  • Nuts
  • Meat and poultry
  • Brown and wild rice
  • Bran cereal
  • Whole-wheat bread and pasta

Foods That Are High in Potassium

Ready to boost your intake? Taylor suggests adding these potassium powerhouses to your diet.

1. Potatoes

Spuds are a smart choice — just leave the nutrient-rich skins intact. A medium baked potato with the skin on contains more than 900 milligrams of potassium. A sweet potato with skin? More than 500 milligrams.

2. Legumes

Beans are a good source of potassium. White beans and adzuki beans have around 600 milligrams per half-cup serving. Pinto beans, navy beans, lima beans and Great Northern beans all have more than 350 milligrams per half-cup. Soybeans (aka edamame, aka delicious) and lentils are also good sources of potassium.

3. Juices

People often reach for whole fruit over juices since whole fruits are a good source of fiber. But don’t rule out juice completely. Prune juice and carrot juice both pack a serious potassium punch: About 689 milligrams for a cup of carrot juice and more than 700 milligrams for the same amount of prune juice.

Orange juice and pomegranate juice are also good picks, each containing around 500 milligrams per cup. Taylor recommends watching your portions though because of the sugar content.

4. Seafood

Popular fish like salmon, mackerel, halibut, tuna and snapper all have more than 400 milligrams of potassium in a 3-ounce filet. Chowder more your thing? Just 3 ounces of canned clams will get you upwards of 500 milligrams.

5. Leafy greens

Popeye had the right idea. A half-cup serving of cooked spinach contains up to 400 milligrams of potassium. The same amount of Swiss chard has more than 450 milligrams and beet greens more than 600 milligrams.

6. Dairy

You know dairy is a super source of calcium. Turns out, it’s a great source of potassium, too. One cup of low-fat or skim milk contains about 350 to 380 milligrams of potassium. And plain yogurt will net you more than 500 milligrams per cup (not to mention protein and healthy probiotics). 

7. Tomatoes

A cup of chopped tomatoes delivers more than 400 milligrams of potassium, while a cup of tomato juice or tomato puree more than 500 milligrams. Concentrated tomato paste is even richer in the mineral, with more than 650 milligrams per quarter-cup (marinara sauce, anyone?).

8. Bananas

These yellow fruits may be the best-known source of potassium. Indeed, one medium banana contains about 422 milligrams. Banana’s cousin, the plantain, is also a potassium-rich pick.

9. Other fruits

Bananas aren’t the only fruits filled with potassium. Cantaloupe, dates, nectarines and oranges all have more than 250 milligrams per half-cup serving. Dried peaches, apricots, prunes and raisins are good sources as well.

10. Avocadoes

As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.

From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. Your health — and your taste buds — will thank you.

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