Other fruits with potassium include tangerines and other delicious fruits, which have an amazing source of Potassium. I shall also be talking about different ways through which you can regulate your potassium level. One of the first strategies for lowering your blood pressure is to change your diet. You might be surprised to learn there are certain fruits with potassium that you can eat to reduce blood pressure.
Potassium Rich Foods
If you’re like most people in the U.S., you likely don’t get enough potassium in your diet.
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
Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best).
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.
18 Foods That Pack More Potassium Than a Banana
Potassium is a vital mineral and electrolyte that your body needs to maintain normal blood pressure, transport nutrients into your cells, and support healthy nerve and muscle function
It’s considered an essential nutrient because your body can’t produce it. Therefore, you must get potassium from foods to meet your recommended daily needs, also known as the Daily Value (DV) .
However, most people don’t get enough potassium through their diets. It’s estimated that less than 0.015% of American adults meet their daily potassium needs
Since a medium banana contains around 9% of the DV for this mineral, most people consider it the go-to food to increase their potassium intake. However, bananas are not the only good source of potassium
Here are 18 foods that pack more potassium than a banana.
Avocados are packed with healthy fats, vitamin K, and folate.
Half an avocado without the skin and seed (68 grams) contains 345 mg of potassium, or 7% of the DV. If you eat a whole avocado, you’ll get almost 15% of the DV at once
What’s more, avocados may benefit people with high blood pressure, who often need to increase their potassium and reduce their sodium intake. Like most other fruits, avocados are low in sodium, with half an avocado providing just 0.2% of the DV
Avocados are packed with nutrients, and one avocado provides roughly 15% of your daily potassium needs. They’re also rich in vitamin K and folate.
Sweet potatoes are often used as an alternative to white potatoes.
They’re an exceptionally nutritious way to support your potassium intake. A 1-cup (328-gram) serving of mashed sweet potato boasts 16% of the DV
What’s more, sweet potatoes are low in fat, offer a small amount of protein, and are a good source of complex carbs and fiber.
They’re also an excellent source of vitamin A, which is critical for vision. The same serving of sweet potatoes provides more than 200% of the DV of vitamin A
For a balanced and filling meal, you can pair these delicious root vegetables with a protein source such as beans or meat, some dark greens or colorful vegetables, and a little fat.
Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A.
Spinach is one of the most nutrient-dense vegetables.
Just 1 cup (190 grams) of frozen spinach packs 12% of the DV for potassium. Similarly, about 3 cups (90 grams) of raw spinach contain roughly 11% of the DV.
It’s also loaded with other nutrients. The same serving of frozen spinach contains 127% of the DV for vitamin A, 857% for vitamin K, 58% for folate, and 37% for magnesium
Spinach provides about 12% of the DV for potassium per 1 cup (190 grams) frozen or 3 cups (90 grams) fresh. This vegetable also offers folate, magnesium, and vitamins A and K.
Watermelon is a large, delicious fruit with high water content.
Just 2 wedges (about 1/8 of a melon, or 572 grams) provides just under 14% of the DV for potassium
The same serving also contains 44 grams of carbs, 3.5 grams of protein, 0.8 grams of fat, and 2.2 grams of fiber. What’s more, this lush, red melon is a great source of magnesium and vitamins A and C
Watermelon is a tasty summertime fruit that provides about 14% of the DV for potassium in just 2 wedges. It also offers several other vitamins and minerals.
Coconut water is a particularly hydrating drink.
It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells. Its natural sugars also provide energy during exercise and help replenish lost glycogen stores afterward
Just 1 cup (240 mL) of coconut water contains 13% of the DV for potassium. Plus, it’s a good source of magnesium, sodium, and manganese
Coconut water is very refreshing when served chilled with ice after a sweaty workout. Just make sure to avoid varieties with added sugar.
Coconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the DV in just 1 cup (240 mL). It’s also a good source of magnesium, sodium, and manganese.
Beans are a nutritious source of complex carbs and plant-based protein.
Just 1 cup (179 grams) of white beans has twice as much potassium as a banana, clocking in at a whopping 21% of the DV. The same serving of black beans provides 13% of the DV
While black beans contain phytates — an antinutrient that may reduce your body’s mineral absorption — you can soak dried beans overnight to help reduce their phytate content, as this compound will leach into the water
Both white and black beans are incredibly versatile and easy to add to salads, burritos, and stews.
Beans are a terrific source of potassium. While white beans pack more potassium than black beans, both are delicious ways to add more of this mineral to your diet.
Aside from beans, the legume family includes lentils, chickpeas, soybeans, and peanuts — all of which are high in potassium.
For instance, a 1-cup (198-gram) serving of lentils packs 15% of the DV for the mineral, while the same serving of chickpeas, soybeans, and peanuts provide 10%, 19%, and 23% of the DV, respectively
Certain legumes, such as lentils and chickpeas, contain phytates. Therefore, remember to soak them overnight to reduce their phytate content. You can also try sprouting them
Legumes such as lentils, chickpeas, soybeans, and peanuts are rich in potassium. Soaking or sprouting them before eating them may improve mineral absorption.
8. Tomato paste
Tomato paste is made from cooked tomatoes that have been peeled and seeded.
Just 3 tablespoons (50 grams) contain more than 10% of the DV. Tomato paste is also a good source of vitamin C and lycopene, a potent antioxidant with cancer-fighting properties
This concentrated condiment adds flavor to all tomato-based sauces and dishes, but watch out for products that have added sugars, additives, or preservatives. You may want to pick the product with the fewest ingredients.
Tomato paste not only enriches the taste of your food but also provides ample amounts of potassium. Just 3 tablespoons (50 grams) pack around 10% of the DV.
9. Butternut squash
Butternut squash is a sweet-tasting winter squash. While technically a fruit, it’s cooked like a root vegetable.
Just 1 cup (205 grams) provides 12% of the DV for potassium. It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E, and magnesium
You can easily roast, boil, steam, or chop butternut squash for dishes such as baked veggies or hearty soups.
Butternut squash is a great source of potassium, boasting 12% of the DV in a single cup (205 grams).
Potatoes are a starchy root vegetable that remains a staple food in numerous countries.
One medium boiled potato (167 grams) offers 12% of the DV for potassium
However, there are many varieties of potatoes, and their potassium content may depend on the soil in which they’re grown.
Potatoes are rich in potassium and are a staple in many households. One medium spud typically provides 12% of the DV for this mineral.
14 Healthy Foods That Are High in Potassium
Potassium is an essential mineral that the body requires for a variety of processes. Since the body can’t produce potassium, it has to come from food.
However, the majority of Americans don’t get enough potassium from their diets.
This is mainly due to a lack of fruits and vegetables in the typical Western diet
In the United States, it’s recommended that healthy adults consume 4,700 mg daily
Getting enough dietary potassium is essential for bone and heart health. It’s vital for people with high blood pressure, and it may decrease heart disease and stroke risk
This article lists 14 of the foods highest in potassium.
Beans and lentils are both good sources of potassium.
White beans are one of the best, containing 421 mg of potassium in 1/2 cup (130 grams)
White beans contain good amounts of calcium and iron.
Additionally, 1/2 cup of white beans provides 4.9 grams of fiber, which is 18% of your daily requirement. They’re also an excellent source of plant-based protei
The high fiber and antioxidant content of beans can help decrease inflammation, improve colon health, and reduce the risk of heart disease and diabetes
What’s more, an extensive review including nearly 250,000 people found that a daily intake of 1,640 mg of potassium was linked to a 21% lower risk of stroke
Beans and lentils are good sources of potassium that are packed with fiber, protein, and other vitamins and minerals.
White potatoes are one of the best food sources of potassium available.
A large baked potato ( 299 grams) provides 1,600 mg
Since potassium is found in both the flesh and skin of a potato, it’s most beneficial to consume them washed and unpeeled
Another starchy tuber rich in potassium are baked sweet potatoes. One of these large vegetables (235 grams) contains 1,110 mg
But potatoes aren’t just good sources of potassium. They also contain vitamins A, C, B6, and manganese.
Potatoes and sweet potatoes are excellent sources of potassium. A large baked potato provides 1,600 mg, while a large sweet potato provides 1,110 mg.
Meal prep: Everyday breakfast with sweet potato hash
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Beets are available in various colors, such as deep red, purple and white. This root vegetable has a naturally sweet flavor.
A 1/2 cup (85 grams) of sliced and boiled beets contains 259 mg of potassium
Beets are also rich in folate and manganese. Plus, the pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation
Beets are also high in nitrates, which may benefit blood vessel function, high blood pressure, and exercise performance.
The potassium content of beets may also help improve blood vessel function as well as decrease the risk of heart disease
Beets are a good potassium source, containing 259 mg per 1/2 cup (85 grams). They also contain antioxidants and nitrate, which may provide further health benefits.
Parsnips are a white root vegetable similar to carrots.
One cup (160 grams) of parsnips provides 570 mg of potassium
Parsnips are also a good source of vitamin C and folate, essential for skin and tissue health, cell division, and supporting fetal growth and development
Moreover, the soluble fiber found in parsnips may aid in reducing cholesterol levels
Parsnips are a good potassium source, providing 570 mg per cup (85 grams). They also contain vitamin C, folate, and soluble fiber.
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Spinach is a highly nutritious vegetable.
And for those wanting to increase their intake, cooked spinach is a great option, containing 839 mg of potassium per cup
It also provides nearly 4 times the RDI for vitamin A, 10 times the RDI for vitamin K, around 25% of the RDI for calcium, and almost 85% of the RDI for manganese.
These nutrients are important for metabolism, vision health, bone health, and the immune system
Dark leafy green vegetables like spinach are also full of antioxidants
For example, spinach contains antioxidants, including flavonoids, which help protect against cellular damage
Spinach is nutritious and a great source of potassium. One cup (180 grams) contains 839 mg. It also provides other essential vitamins, minerals, and healthy plant compounds.
Swiss chard is a leafy green vegetable that’s highly nutritious.
It’s packed with nutrients. One cup (175 grams) of cooked Swiss chard contains 961 mg of potassium
It also contains vitamin A, K, and C, iron, plus magnesium, manganese, and fiber.
Like spinach, kale, and other leafy green vegetables, Swiss chard also contains healthy plant compounds that act as antioxidants to help protect your cells
Swiss chard is a leafy green vegetable packed with nutrients. It has 961 mg of potassium in 1 cup (175 grams).
Tomatoes and tomato products, such as tomato sauce, are full of potassium. One cup (245 grams) of tomato sauce contains 728 mg of potassium
Tomatoes are rich in other minerals like manganese and vitamins, including vitamins A, C, E, and B6
What’s more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce prostate cancer risk.
A small study of people with metabolic syndrome who received tomato juice four times a week for 2 months saw significant improvement in inflammation, blood vessel dysfunction, and insulin resistance
The participants also experienced a decrease in LDL (bad) cholesterol and a small increase in HDL (good) cholesterol.
The beneficial effects of potassium and lycopene on heart disease risk factors make tomatoes an excellent choice for heart health
Tomatoes and tomato products are rich in vitamins and minerals, including potassium. One cup (245 grams) of tomato sauce provides 728 mg of potassium.
Citrus fruits like oranges are well known for being high in vitamin C, but they’re also a good source of potassium.
One cup (248 grams) of orange juice provides 496 mg of potassium. It’s also rich in folate, vitamin A, thiamine, and antioxidants
Observational studies have found that people who regularly consume orange juice may be more likely to meet vitamin and mineral needs and follow a healthier diet. They’re also less likely to be obese or have metabolic syndrome
Additionally, the high level of antioxidants found in oranges and their juice may help improve the body’s ability to fight free radicals, inflammation, and heart disease
Furthermore, consuming orange juice fortified with calcium and vitamin D may help improve bone health — especially since a high intake of potassium may benefit bone health
But keep in mind, orange juice is higher in sugar and provides less fiber than the whole fruit
Thus, it’s best to focus on eating the fruit rather than drinking juice as a source of vitamins and minerals. If you do choose to drink orange juice, be sure that it’s 100% juice without added sugars.
Oranges are rich in potassium; 1 cup (248 grams) of juice provides 496 mg. Oranges and orange juice are rich in other vitamins, minerals, and antioxidants, as well.