Food With Highest Source Of Potassium


Food With Highest Source Of Potassium refer to the top 10 highest ranking food which is rich in potassium. The national health and nutrition examination survey states that the RDA or recommended dietary allowance of potassium is 4700 mg/day for men and women.

The Highest Potassium Foods

First: How Much Potassium Do We Need?

recommended intake is a minimum of 4700 mg of potassium a day

Potassium is a mineral (like calcium and sodium) that we need in order for our bodies to function properly. On average, our recommended daily intake (RDI) of potassium is about 4700 milligrams a day – and that’s not even when your body is stressed.

If you’re stressed or if you have a condition that makes your body constantly stressed – like rheumatoid arthritis or diabetes – you probably need closer to 5000 – 6000 milligrams a day to support your system.

Now, there’s limited data on this, but some data shows that prehistoric levels of potassium were even as high as 7000 to 15000 milligrams per day. They were getting their potassium through greens, tubers, and roots. That’s a lot of potassium, and it was probably a good thing that they were getting so much.

Today, this is difficult to get, and many people don’t get enough. That’s because they consume a lot of low-potassium foods, along with unhealthy foods like refined sugars and carbs that actually deplete potassium.

Why Is Potassium So Important?

Potassium is a mineral and an electrolyte (like sodium and calcium) that’s absolutely essential for many basic bodily functions. Specifically, this nutrient helps the function of your brain, nerves, heart, and muscles. It can also:

  • Move nutrients into your cells and remove waste
  • Counter the effects of sodium and help blood pressure
  • Help your nerves fire properly
  • Regulates the water balance in the body and the acid-base balance in blood and tissues
  • It converts glucose to glycogen that can be stored in the liver and used for future energy.

It’s also difficult to over-do. If you have healthy kidneys, then your kidneys will simply excrete any excess potassium that you consume.

That said, many people don’t get enough and they pay a pretty high price.

Low Potassium Symptoms

If you have low potassium, your body doesn’t function properly. Specifically, you will experience symptoms like:

  • High blood pressure: When you’re low in potassium, blood pressure will increase. Why? Because potassium is a physiological relaxer. It’s a tranquilizer. It calms things down.
  • Muscle cramps: Potassium is an electrolyte, meaning it helps control electricity and muscle function in the body. If it’s low, you’re more likely to experience cramps and charlie horses.
  • Sugar cravings: Potassium helps you store sugar, and it’ll actually help you get rid of sugar cravings because the storage of glucose needs potassium.
  • Constipation: Potassium helps regulate digestion and keep things flowing.
  • High Fat Storing Hormone: There’s a relationship between sugar, blood sugar, diabetes, and potassium. In fact, when you have enough potassium, the need for Fat Storing Hormone goes down – so I always recommend potassium for diabetic clients.
  • Muscle weakness: You can have this inexplicable muscle weakness and not know why. That’s because electrolytes are needed to help the muscles contract.
  • Abnormal heartbeat: That’s also why you can have an abnormal heartbeat. The heart is a muscle. These abnormal heartbeats – for example, atrial fibrillation and arrhythmias – are a combination of deficiency in potassium and/or magnesium.
  • Anxiety and insomnia: Again, potassium is something to calm you down. So if you’re doing, for example, a diet that doesn’t involve a lot of potassium, you can start manifesting a lot of these symptoms.

And this is difficult to diagnose. 98% of our potassium is stored inside our cells – and it can’t be measured using a normal blood test. These tests only measure the potassium that’s in the blood, which is only 2% of the total. To properly test, you’d have to do a special intracellular test that most doctors don’t know about.

That’s why I tend to go by symptoms – and why I make sure that my patients are getting enough of the potassium they need.

Potassium is one of the most powerful all-natural beta-blockers. It balances your sodium level and relaxes the walls of your blood vessels, which helps lower your blood pressure and heart rate.

Misconception: Eat Bananas

bananas are not a good source of potassium

Now, the misconception when it comes to potassium intake is to eat a lot of bananas. But here’s the thing: bananas aren’t actually a good source of this nutrient. That’s because bananas only have 300 mg of potassium, and you need 4700 mg per day to hit the regular amount that you need. That means you would have to consume 11-12 bananas to hit your daily dose.

And you don’t want to do that. You don’t want all that sugar.

Instead, it’s best to consume potassium from vegetables and salad – and you are going to need about seven to ten cups. Here are the top veggies and plant-based sources on that list.

Actual High Potassium Foods

Beet tops: 1300 mg per cup

Beet tops, by far, have the highest potassium content on the list – and they’re low in calories. This root vegetable also contains nitrates – which have been shown to support blood vessel function and heart health – and folate.

When it comes to preparation, I like to take the beets, remove the tops, put them in a blender with kale, and make a kale shake. This is also good for your gallbladder and your liver.

Avocado: 975 mg per avocado

One half of an avocado has about 487 mg of potassium, which is about 10% of your daily value. If you eat the whole thing, you’ll get 20%, which is not too shabby at all.

Avocados are also a great source of good heart-healthy fats, vitamin K, and folate. Also, as a low-sodium food, avocado can help those with high blood pressure that need to increase their potassium and decrease their salt intake.

Lima beans: 975 mg per cup

At nearly a thousand milligrams of potassium per cup, lima beans are another one of the top potassium-rich choices on the list. They’re also a great source of:

  • Cholesterol-lowering fiber
  • 24% or your daily iron requirement
  • Manganese
  • Protein

Spinach: 839 mg per cup

Spinach high source of potassium veggies 7-10 cups

Spinach is one of the most nutrient-dense, low-calorie, and low-fat vegetable options out there.

Along with having a ton of potassium, one cup of spinach also has a ton of other nutrients, including 366% of your recommended daily intake of vitamin A, 725% of your vitamin K, 57% of folate and 27% of magnesium.

Squash: 801 mg per cup

Squash is an excellent source of many vitamins and minerals. Just one cup of cooked squash has, along with potassium:

  • 450% of your recommended daily intake (RDI) for vitamin A
  • 50% of the RDI for vitamin C
  • Vitamin E
  • Magnesium and manganese, both of which play an important role in bone health.

Our favorites include butternut squash and acorn squash, though you can use other varieties as well.

Salmon: 839 mg per six ounces

You probably already know that wild-caught salmon has a whole suite of health benefits. Most notably, it is:

  • Rich in omega-3 fatty acids, which can decrease inflammation, lower blood pressure, reduce risk of cancer, and improve cell function.
  • A high-protein, healthy fatty fish
  • A good source of B vitamins, including vitamin B6 and vitamin B12
  • High in selenium, an important trace mineral needed in the body

Brussel sprouts: 504 mg per cup

These high-fiber cruciferous vegetables are high in potassium and low in calories. They are also high in:

  • Vitamin K, which is important for blood clotting and bone health
  • Vitamin C, which can aid in tissue repair and immune function
  • Antioxidants that can reduce oxidative stress and lower the risk of chronic disease
  • Fiber, which can reduce constipation, improve blood sugar, and reduce the risk of heart disease.

And remember – keep your sodium low whenever you can. Sodium and potassium work together in the body, and your potassium-to-sodium ratio should be 4:1. If your sodium intake is high, you will never be able to consume enough potassium to correct the imbalance – and you won’t get the health benefits that come from consuming potassium.

These 11 Healthy Foods Are Among the Highest in Potassium

Many adults battle high blood pressure, and among a variety of risk factors, the high sodium content of the typical American diet is largely to blame. But did you know that increasing your intake of potassium can help offset some of the damaging effects of excess sodium and may help lower your blood pressure?

Potassium is an essential mineral that plays a crucial role in regulating the fluid and electrolyte balance in your body. Potassium can counteract the water retention brought on by high sodium levels. As an electrolyte, potassium also plays an integral function in the conductivity of electrical impulses in the heart.

Although the daily value (DV) of potassium was 3,600 mg for quite some time, it is now 4,700 mg to reflect the mounting evidence surrounding the need for higher amounts of potassium for optimal health. Most people credit the banana for being the food with the most potassium, but there are actually other foods even higher in potassium than this beloved fruit. Keep reading for a list of the foods highest in potassium and be sure to start eating more of these healthy, potassium-rich choices.

Beet Greens

Beet greens.

When most people think of dark, leafy green vegetables, spinach, kale, and Swiss chard come to mind, but beet greens are also considered a valuable member of this group of healthy veggies. Beet greens, which are the edible leaves of the nutritious root veggie beets, are packed with fiber, B vitamins, vitamin C, and potassium. One cup of cooked beet greens has 1,309 mg of potassium, which is 28% of the daily value. Swiss chard, spinach, and kale are also good sources of potassium.


raw salmon fillets.

Salmon, and other fatty fish, are excellent sources of anti-inflammatory omega-3 fatty acids, vitamin D, and biotin, among other essential nutrients. The potassium content is also impressive. A six-ounce fillet of salmon contains 1,068 mg of potassium (23% DV). Snapper, mahi-mahi, and tilapia are also decent sources of this electrolyte.

White Beans

White bean soup

Legumes, which include beans, lentils, peas, peanuts, and soy, seem to earn a spot on nearly every list of the most nutritious foods. They are rich in fiber, complex carbohydrates, iron, B vitamins, and magnesium. Certain varieties are also high in potassium. For example, white beans provide just over 1,000 mg per cup of cooked beans (21% DV). Lima beans, navy beans, and lentils are also high in potassium.


Glass of milk being poured.

Milk is usually praised for its calcium content, but it’s also high in potassium. An eight-ounce glass of milk has about 365 mg of potassium. Milk is also a good choice for a bedtime snack if you’re having trouble sleeping. It contains tryptophan and melatonin, which can support restful sleep.


Sliced banana with honey.

The poster child when it comes to foods highest in potassium is usually the banana. Surprisingly, while this popular fruit is indeed a good source of potassium (with about 537 mg per cup), there are other foods—and even other fruits—that best this amount. Guavas and kiwi fruit contain even more potassium. That said, you can’t go wrong with bananas, and they also contain key nutrients like magnesium.


Avocado in someone's hand.

Creamy avocados support healthy hair and skin due to their high vitamin E and omega-3 fatty acid content. They also contain key electrolytes like magnesium and potassium. There are about 975 mg of potassium in a medium-sized avocado.


tomatoes on vine.

Tomatoes are extremely high in vitamin C and the antioxidant lycopene, which has been shown to support prostate health and your hair and skin. They are also high in potassium. There are about 525 mg of this electrolyte in a cup of cooked tomatoes. Tomato paste is an even more concentrated source of potassium—three tablespoons provide about 485 mg.


fresh watermelon wedges.

Who doesn’t love a slice of sweet watermelon on a hot summer day? Talk about a hydrating food! Not only is watermelon packed with water, but it also has 640 mg of potassium (14% DV) in about 1/8 of a medium-sized watermelon. Since potassium helps hydrate your body, watermelon can make a great pre-workout snack or post-workout refueling food to replace electrolytes and fluids lost in sweat.


White button mushrooms.

Mushrooms are a diverse group of fungi with an earthy, umami flavor and a meaty texture. Though there are many varieties of edible mushrooms, the humble white button mushroom is one of the best sources of potassium. There are 555 mg (12% DV) of potassium per cup of cooked white button mushrooms. They go well on pizzas, in risotto, on salads, in stuffed peppers, and grilled on kebabs.

Acorn Squash

Acorn squash cut.

Acorn squash has a sweet, slightly nutty flavor and cooks up to a soft, delicate texture. It’s great in vegan fall or winter soups or can be baked and stuffed for a filling meal. In addition to vitamin A, beta-carotene, and fiber, acorn squash is also rich in potassium. One cup of cooked acorn squash has 896 mg (19% DV) of potassium. Butternut squash also has a moderate amount of potassium, about 582 mg per cup.


Stuffed potato skins.

Potatoes often earn a bad rap because of their high carbohydrate content, but this reputation is somewhat undeserved as they are actually quite nutritious. Complex carbohydrates can certainly be part of a healthy diet, and potatoes have been shown to help regulate blood sugar and decrease the risk of type 2 diabetes. This familiar tuber is also rich in potassium. One medium-sized potato contains 20% of the daily value of potassium (926 mg). The benefits of Sweet potatoes aren’t far behind, offering 18% of the DV, along with critical nutrients like vitamins A and C.

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