The food with potassium list covers the top 10 foods that are high in potassium. These foods can help you maintain your electrolyte balance, which is crucial to your health.
Potassium is a mineral found in food and it’s important for regulating blood pressure and keeping your heart beating at a steady pace. It also helps your muscles contract, which makes it important for exercise.
The top 10 foods with potassium include:
1) Dried apricots: 1 cup of these dried fruits has 1,121 mg of potassium. They’re also full of fiber (4g per cup), making them a great snack if you want to lose weight or lower your cholesterol levels.
2) Avocados: 1/2 cup of avocado contains 641 mg of potassium, which is about 23% of what you need each day. They’re also rich in vitamin K (14%), vitamin C (12%), folate (18%), magnesium (12%), copper (8%) and fiber (5g per 1/2 cup).
3) Sweet potatoes: 1 medium sweet potato contains 513 mg of potassium, which is 15% of what you need each day. They’re also full of vitamins A & C plus other nutrients like calcium
Food With Potassium List
Like calcium and sodium, potassium is a mineral that’s found in some foods. Having the right amount of potassium in your diet helps to keep you healthy, so it’s crucial to eat plenty of potassium-rich foods.
Food Sources of Potassium
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
- Sweet potatoes
- Leafy greens
Juice from potassium-rich fruit is also a good choice:
- Orange juice
- Tomato juice
- Prune juice
- Apricot juice
- Grapefruit juice
Some fish contain potassium:
Beans or legumes that are high in potassium include:
- Lima beans
- Pinto beans
- Kidney beans
Other foods that are rich in potassium include:
- Salt substitutes (read labels to check potassium levels)
- Meat and poultry
- Brown and wild rice
- Bran cereal
- Whole-wheat bread and pasta
How Much You Need
Women should get 2,600mg and men should get 3,400mg of potassium every day. Most Americans don’t meet that goal.
Your needs might be different if you have kidney disease. Some people with kidney disease should get less potassium than the guidelines. If your kidneys don’t work well, too much potassium could stay in your body, which can cause nerve and muscle problems. If you have kidney disease and your doctor hasn’t already told you what your potassium limit is, ask about it.
On the Label?
For a long time, potassium wasn’t listed on the Nutrition Facts food labels of packaged food items. But in May 2016, the Nutrition Facts rules were changed, and potassium will now be listed. Companies will need to update their food labels on or before January 2020. That should make it easier for you to track your potassium intake for better health.
Why You Need Potassium
For starters, it helps your blood pressure. It does this in two different ways:
- First, with the aid your kidneys, potassium helps remove extra sodium from your body through your urine. This is a good thing, because too much sodium can cause high blood pressure.
- Second, potassium helps the walls of your blood vessels to relax or loosen up. When they’re too tense or rigid, it can lead to high blood pressure, which can cause heart problems. Getting enough potassium is good for your heart.
You also need enough potassium for good muscle health — so that your muscles can flex or contract the way they should. And your nerves need potassium so that they can work well.
are eggs high in potassium
Eggs are a very popular food that many people around the world eat for breakfast. They are versatile as they can be prepared in various ways, and they can also be added to various dishes.
If you’re struggling with kidney issues, though, you might wonder if the nutrients that eggs contain won’t worsen your symptoms and make you feel worse. One of the nutrients that should be limited on a kidney-friendly diet is potassium. So, are eggs high in potassium?
Are Eggs High In Potassium?
Eggs contain a small amount of potassium in a single serving, making them good food to include on a low-potassium, kidney-friendly diet. They’re also rich in various nutrients, including protein, that helps you stay healthy and contribute to your overall well-being. Because of that, they can make for a great addition to any diet.
How much potassium is in eggs?
One hard-boiled egg contains around 63mg of potassium. Since a single serving of eggs contains less than 200mg of potassium, it’s considered to be suitable for people struggling with kidney problems and those sensitive to potassium.
Eggs also contain various valuable vitamins and minerals that help protect your digestive system and kidneys, which helps maintain a healthy, balanced diet.
The potassium content of an egg changes slightly depending on the cooking method as well. For example, scrambled eggs are higher in this mineral, while poached and soft-boiled eggs are lower. Because of that, it’s important to pay attention to how you prepare your eggs and what you add to them.
Are eggs healthy?
Eggs contain a wide variety of nutrients, making them very healthy. Most importantly, eggs contain a lot of protein, which fuels your muscles and prevents them from being used as an energy source. This also helps keep your energy levels up and prevent weakness and fatigue.
Protein helps you stay full as well, which may aid in losing weight healthily and without excessive calorie counting.
This delicious food is also loaded with choline, which is a lesser-known nutrient grouped with B-complex vitamin. It’s known to prevent liver and heart diseases and neurological disorders and contributes to forming cell membranes.
Choline is also particularly important for pregnant women as a lower intake of this nutrient may lead to the baby’s decreased cognitive function.
Another excellent health benefit of eggs is their amino acid content. Most of them can’t be produced by your body, so consuming foods that provide you with these nutrients is essential. Amino acids are responsible for building protein, which means that the protein in eggs is some of the best that you take in from any food source, particularly those derived from animals.
In the past, eggs have been deemed harmful to your cardiovascular system due to high cholesterol content. But many studies show that they actually improve your cholesterol levels by raising the ‘good’ cholesterol levels, which doesn’t increase your risk of developing heart problems.
What’s more, dietary cholesterol doesn’t seem to cause any cardiovascular problems, so consuming cholesterol from healthy, natural food shouldn’t worsen any health problems.
In addition, lutein is a powerful antioxidant present in eggs that can help protect your eyes and keep them healthy. It’s found mainly in yolk and, once digested, helps protect your eyes from harmful sunlight by accumulating in the retina.
This antioxidant also reduces the risk of macular degeneration and cataracts, leading to vision problems and blindness as you grow older.
Eggs are low in potassium, so it would be very hard to consume enough of them to impact your health negatively. They’re also rich in many nutrients that help protect your digestive system, including kidneys, so they help prevent severe kidney problems.
Because of that, adding eggs – in all its forms – to your diet is a great idea as you can reap many benefits and improve your diet.
How much potassium you consume from your eggs also depends on whether you consume yolks or white or whole eggs. This is because egg whites contain a lot more potassium than egg yolks (also because they weigh more).
But it would help if you remembered that consuming whole eggs is healthier as whites contain more protein while yolks contain most of the nutrients, so together, they make for a healthy, balanced part of any meal.
Are scrambled eggs high in potassium?
A single half-cup serving of scrambled eggs contains around 152mg of potassium. This is a little more than one hard-boiled egg, but it’s important to remember that more than one egg makes up half a cup of scrambled eggs, so the potassium content is also greater.
But, even with that increase, scrambled eggs are still a low-potassium food as they contain less than 200mg of potassium in a single serving. In addition, they’re often prepared with butter or crème Fraiche, which adds texture and nutrients that can help you stay full for longer, thus preventing overeating.
What animal’s egg is lowest in potassium?
Eggs that come from chicken, which are the ones we consume the most, are the lowest in potassium among all other types of eggs. For example, a duck egg of around the same size contains 155mg of potassium. While this still qualifies duck eggs as low-potassium, the value is much higher. The same goes for other, larger eggs, including ostrich and other rarities.
On the other hand, quail egg, which is considered a delicacy in most parts of the world, contains only around 12mg of potassium. But you should remember that these eggs are quite small, so it also takes a lot more to consume the same amount of calories from quail egg as it does from other egg types.
These eggs are also not as common, so it’s best to base your general potassium content on chicken eggs.
Eggs aren’t high in potassium, making them a wonderful addition to a low-potassium, kidney-friendly diet. They’re also rich in heart-healthy nutrients, minerals, and vitamins that contribute to maintaining a balanced diet.
What’s more, you can cook eggs in various forms, so you can add them to your diet easily depending on what you like the most.