Fruits For Potassium

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Fruits For Potassium is an essential mineral that is involved with nerve impulse transmission, muscle action, and intracellular fluid balance. But don’t worry, most healthy people naturally get enough potassium to meet their daily needs. However, there are a select few groups of people who at a greater risk of getting too little potassium; namely athletes and vegans. There are a few reasons why these groups should pay more attention to the potassium intake. But I’ll discuss that later. Let’s begin by understanding what exactly we’re talking about when we say “potassium.”

10 Foods That Are High in Potassium

avocado toast has potassium

Potassium is largely ignored. Most individuals don’t give this undervalued mineral much thought (if they think about it at all).

However, it’s a crucial nutrient that we don’t receive nearly enough of. Discover why you require potassium in your life—as well as where to find it—by reading on. To help you incorporate more potassium into your diet, registered dietitian Anna Taylor, MS, RDN, LD, provides a few of the best sources of the mineral.

Potassium daily intake (and why it matters)

A mineral called potassium is essential for the health of your heart, kidneys, muscles, and nerves. Low potassium levels can cause your blood pressure to rise, increase your chance of developing kidney stones, and even rob your bones of calcium.

According to Taylor, diets low in sodium and high in potassium-rich foods may lower the risk of high blood pressure and stroke.

Despite its significance, many people do not get enough potassium in their diets. In fact, it is specifically mentioned as a “nutrient of public health concern” in the Dietary Guidelines for Americans.

What potassium intake is recommended? According to Taylor, the recommended daily intake for women is 2,600 milligrams and for men is 3,400 milligrams. Fun fact: In 2019, the National Academies of Sciences, Engineering, and Medicine revised the recommendation from the previous 4,700 milligrams per day. So getting your recommended daily intake of potassium is now even simpler.

Potassium-rich foods

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. Avocados

As if you needed one more excuse to eat guacamole, a serving size of creamy avocado that is half a cup includes roughly 364 milligrams of potassium.

There are numerous delicious methods to get your fill of potassium, such as fruit salad, avocado toast, a nice fish dinner, and a bowl of tomato-based spaghetti. Your body will reward you, as will your taste senses.

Top 10 Foods High in Potassium

Foods high in potassium - Dr. Axe

There are numerous reasons why you should make sure you eat enough potassium-rich foods each day. Potassium is the third most prevalent mineral in the body and a crucial electrolyte. Every day, it interacts with sodium to carry out a number of crucial processes, including maintaining the body’s mineral and fluid balances.

Low potassium levels can be extremely harmful for this reason.

Hypokalemia, often known as low potassium, can cause deadly heart palpitations, severe headaches, and dehydration.

Thankfully, meals high in potassium are not only secure and beneficial, but also simple to find.

Following are the National Academies of Sciences, Engineering, and Medicine’s potassium recommendations:

  • 0–6 months: 400 milligrams/day
  • 7–12 months: 860 milligrams/day
  • 1–3 years: 2,000 milligrams/day
  • 4–8 years: 2,300 milligrams/day
  • 9–13 years: 2,500 milligrams/day for males and 2,300 milligrams/day for females
  • 14–18  years: 3,000 milligrams/day for males and 2,300 milligrams/day for females
  • Over 19 years: 3,400 milligrams/day for males and 2,600 milligrams/day for females
  • Women who are pregnant or breastfeeding: 2,800–2,900 milligrams/day

Additionally, potassium requirements vary depending on muscle mass, degree of activity, etc. for athletes who train for more than an hour most days.

1. Avocado

1 whole: 1,067 milligrams

Avocado is definitely one of the best potassium-rich foods. A 2013 study published in the Nutrition Journal revealed epidemiological data from 2001 to 2008 that describes the effects and benefits of avocado consumption on metabolic disease risk factors.

Overall, researchers found that people who ate avocados tended to have healthier diets overall, as well as an increased nutrient intake and a decreased likelihood of developing metabolic syndrome.

2. Lima Beans

1 cup: 955 milligrams

A single serving of lima beans can knock out over one-quarter of your daily potassium needs while also supplying a steady stream of other nutrients, including protein, fiber, iron and magnesium.

Lima beans are also versatile and easy to prepare, making them an easy potassium-rich side dish to accompany any meal.

3. Swiss Chard

1 cup, cooked: 961 milligrams

As one of the top foods high in potassium, Swiss chard is incredibly versatile and delicious. Not only can it be mixed into salads along with an assortment of other greens, but it can also be sautéed or added to pasta dishes, casseroles, soups or stews to enjoy the multitude of possible potassium benefits.

4. Acorn Squash

1 cup: 896 milligrams

Acorn squash nutrition is a vegetable source of potassium that doubles as a great source of antioxidants. Most impressively are the carotenoids contained in just one serving of acorn squash.

This type of antioxidant is well-known for helping prevent and fight various types of cancer, including skin, breast, lung and prostate cancer.

5. Spinach

1 cup cooked: 839 milligrams

There’s a reason why spinach was the cartoon character Popeye’s power food of choice. Not only is spinach a potassium-rich food, but scientific research also shows that spinach contains plant chloroplast glycoglycerolipids, which are believed to act as cancer-fighting agents.

6. Sweet Potato

1 large: 855 milligrams

Sweet potatoes are one of the top foods high in potassium that contain a higher density of nutrients than white potatoes. Sweet potatoes are also high in beta-carotene, vitamin C and vitamin B6.

Plus, animal models show that sweet potatoes exhibit anti-ulcer activity and may be helpful in the successful treatment of peptic ulcers.

7. Wild-Caught Salmon

½ filet: 772 milligrams

In addition to potassium as well as other vitamins, minerals and protein, wild-caught salmon is loaded with health-promoting omega-3 fatty acids. The benefits of these essential fatty acids may include improved heart health and reduced symptoms of depression, high blood pressure, attention deficit hyperactivity disorder, joint pain and chronic skin ailments like eczema.

8. Dried Apricots

½ cup: 756 milligrams

Dried apricots provide a quick and easy way to add potassium to your diet. Epidemiological studies have actually shown that people who consume dried apricot and other dried fruits tend to have healthier overall diets with more nutrients as well as a lower body weight. In moderation, dried fruit can be a healthy and potassium-rich snack choice.

9. Pomegranate

1 whole: 667 milligrams

Pomegranates are awesome fruit sources of potassium. They’re also loaded with fiber, vitamin C and vitamin K, among other nutrients. Plus, the pomegranate also lands a spot on the list of top aphrodisiac foods due to its ability to reduce cortisol levels in the body.

Additionally, according to a study out of California, pomegranate juice was compared to several other fruit juices and was found to contain the highest concentration of polyphenols.

10. Coconut Water

1 cup: 600 milligrams

Looking for more foods high in potassium that also come in liquid form? When you select a healthy variety without added sugars, you have a great beverage option that’s high in electrolytes like potassium but not too high in sugar or calories.

Not only is it highly nutritious, but coconut water has even been used in emergency situations as an IV hydration fluid.

Best Foods With Potassium That Are Even Healthier Than a Banana

When you think about all of the nutrients your body needs, your mind might jump to protein, fiber, calcium, or even omega-3s. But potassium? The essential electrolyte probably gets swept to the sidelines.

Here’s why it shouldn’t: Potassium helps your nerves and muscles communicate with one another, moves other nutrients into your cells, and keeps your sodium levels in check. Not getting enough of the stuff can cause high blood pressure (thanks to its close relationship with salt) and increase your risk of kidney stones, per the National Institutes of Health.

Even still, the 2020-2025 Dietary Guidelines for Americans declared potassium an under-consumed nutrient, says Mia Syn, M.S., R.D.N., and it’s therefore considered a top nutrient of public health concern.

The good news is, you can find more than enough potassium in all sorts of foods—not just bananas, which have become somewhat of a poster child for it. While each medium banana has 422 milligrams (mg) of the mineral, per the United States Department of Agriculture (USDA)—or about 9% of your 4,700 mg recommended daily value (DV)—you can easily find more in other fruits and vegetables.

To be considered high in potassium, a food has to contain over 200 mg per serving, says Amy Lee M.D., chief medical officer of Lindora L.L.C. and head of nutrition at Nucific. This list features 36 foods that not only meet that requirement, but pack even more potassium than a banana.

Sweet Potatoes

A medium baked sweet potato has 542 mg (12% DV) of potassium. These tubers are also rich in vitamin A for your eyes, vitamin C for your skin, and gut-filling fiber. They also just happen to be ridiculously tasty.


White Potatoes

Surprise, surprise: A single medium baked potato has 867 mg of potassium, says Syn. You’ve probably been conditioned to fear these spuds, but when prepared the right way (baked or boiled instead of deep fried), they’re low in calories, fat, and sodium. Plus, white potatoes offer a healthy dose of vitamin C and magnesium, too. Let your spud cool before you eat it and you’ll get a dose of gut-friendly resistant starch.


Tomato Sauce

This plain old pasta topper is a secret source of potassium, with 910 mg in each cup, per the USDA. Tomatoes are also rich in lycopene, a disease-fighting plant pigment that gives certain fruits and vegetables their signature red hue. Look for a low-sugar tomato sauce sold in BPA-free packaging.


Watermelon

Nosh on two refreshing watermelon wedges, and you’ll get 641 mg (14% DV) of potassium. Watermelon is also a great source of lycopene, as well as vitamins A, C, and B6. Plus, more than 90% of the fruit is water, so you’ll feel full after snacking for very little calories. And if you’d rather sip the stuff? Cold-pressed watermelon juice is a great alternative.


Frozen Spinach

Add 1 cup of frozen spinach to your next stir-fry or pasta dish and you’ll get a respectable 574 mg (11% DV) of potassium, per the USDA. Spinach is also rich in magnesium, vitamin A, and calcium. Bonus: It’s crazy inexpensive—usually much cheaper than fresh veggies.


Beets

A cup of cooked, sliced beets delivers 518 mg (11% DV) of potassium, per the USDA, while a 17 gram snack bag of Rhythm Superfoods Naked Beet Chips boasts an impressive 310 mg. The sweet root vegetable is super versatile, though, and can be used in everything from salads to juices to soups.

And there’s a reason athletes are all about beetroot juice lately: In a 2017 review, researchers concluded that drinking the stuff 90 minutes before your workout could boost performance. (Just don’t freak out if it turns your pee pink or red afterward. It’s totally normal, we promise.)


Black Beans

Chances are you’re already buying canned black beans for a boost in fiber and protein—two nutrients that keep you feeling full longer. However, they’re also a great source of potassium. Eat 1 cup and you’ll get 611 mg of the mineral, says Syn. Black beans also offer some calcium, magnesium, and folate.


White Beans

White beans might be the best source of potassium in the grocery store: A single cup has a whopping 1,000 mg, Syn says. That’s a full quarter of what you need every day. That same 1-cup serving also packs an impressive 17 grams of protein and 11 grams of fiber.


Canned Salmon

Canned salmon is a lazy cook’s dream. Pop open one 5-ounce can and you’ll get 442 mg (10% DV) of potassium. What’s more, salmon is rich in omega-3 fatty acids, which are essential fats for your eye, heart, and brain health that your body can’t make on its own. Salmon is also high in B vitamins, which aid in the production of red blood cells and convert the food you eat into energy. On top of that, salmon is a great source of lean protein—perfect for those trying to lose weight or build muscle.


Edamame

Whole soybeans are one of the world’s greatest sources of plant-based protein, but that’s not the only trick up their sleeve: 1 cup also supplies 676 mg (14% DV) of potassium. Eat them as a snack, toss ’em in a salad, or serve them up as a side dish.


Butternut Squash

One cup of this slightly sweet fall favorite packs 582 mg (12% DV) of potassium. You’ll also get a hefty dose of vitamin A, along with some vitamin C, magnesium, folate, and calcium.


Swiss Chard

One cup of cooked chard has a whopping 961 mg (20% DV) of potassium, per the USDA. These hearty greens also pack calcium, iron, and vitamins A, C, and K.


Yogurt

Regular plain low-fat yogurt (not the Greek stuff) has an impressive 573 mg (12% DV) of potassium per cup, the USDA says. Plus, it packs nearly half your daily calcium needs. Look for one that contains live active cultures to get a nice dose of gut-friendly probiotics, too.


Avocado

One avocado provides a whopping 728 mg of potassium, Syn says. Moreover, they are a great source of healthy fats and fiber. Avocados lend a nice creaminess to recipes. You can enjoy them over toast, in a delicious pasta sauce, or as part of a flavorful salad dressing.


Coconut Water

Store-bought coconut water packs a powerful punch of potassium, delivering about 507 mg per 8 fluid ounces, Syn says. It makes a great alternative to sugary sports drinks and a delicious base for post-workout smoothies. Just be sure to buy an unsweetened version to avoid added sugar.


Dried Apricots

Dried apricots supply 755 mg of potassium per half-cup, per the USDA, giving you a big nutritional bang for your buck. Remember to choose unsweetened versions at the grocery store to avoid loading up on extra sugar. We like to chop dried apricots and incorporate them into homemade granola bars and trail mixes.


Medjool Dates

Syn says just three medjools amount to 510 mg of potassium. That’s a super easy (and quick) source of the nutrient—and dates are super versatile. Blend them into a smoothie for sweetness, stuff them with peanut butter for a snack, or chop and fold them into a baked good.


Lentils

An underrated source of plant-based protein, 1 cup of cooked lentils contains 731 mg of potassium, Syn says. They’re also a great source of iron and can help protect against heart disease and diabetes, research shows.


Acorn Squash

Butternut squash is good, but acorn squash deserves a spot on your fall menu rotation, too. The stout veggie is easily roasted in the oven, and has 486 mg of potassium per 1 cup, Syn says.


Raisins

Whether snacked on, tossed into trail mix, or thrown on a salad, like dates, raisins can offer a quick and easy potassium fix. A half-cup of them (not packed) contains 600 mg, per the USDA.


Broccoli

It should come as no surprise that broccoli earned a spot on a list of nutrient-packed foods. It has all the good stuff, including potassium—458 mg per 1 cup, to be exact. That’s why Syn recommends it. It can help you meet your fiber requirements, too.


Pinto Beans

You may not frequently reach for this legume, but you totally should, considering 1 cup of them has 746 mg of potassium, Syn says. They’re delicious when stirred into a soup or served up as a side to a hearty roast dinner.


Pumpkin

Pumpkins, like butternut and acorn squash, are easily roasted and served with dinner—blitzed into a flavorful puree or pasta sauce. According to the USDA, 1 cup of boiled, mashed pumpkin with salt delivers 564 mg of potassium. Don’t forget: You can eat the seeds, too!


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