Here is a list of vegetables and fruits with potassium in it, based on the nutrients score. To get the list, simply sort it based on the highest nutrient score. You may be surprised to learn that potassium is essential to your well-being. Even though it is found in foods like bananas and potatoes, it’s still necessary to eat a balanced diet every day. Here are a few of the top potassium rich foods.
Top 10 Foods High in Potassium
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
In addition, athletes who work out for more than an hour most days may need even more potassium, and intakes vary based on muscle mass, activity levels, etc.
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
Swiss chard, one of the top foods high in potassium, is very adaptable and delectable. To reap the many potential potassium advantages, it can be sautéed or used to pasta recipes, casseroles, soups, or stews in addition to being combined with a variety of other greens in salads.
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.
1 cup cooked: 839 milligrams
Spinach is a powerful food for a reason, as evidenced by the cartoon character Popeye. In addition to having a high potassium content, spinach has been shown to contain plant chloroplast glycoglycerolipids, which are thought to have anti-cancer properties.
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.
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 other potassium-rich meals that are also liquids? You have a terrific beverage option that is high in electrolytes like potassium but not too high in sugar or calories when you choose a healthy type without added sweeteners.
In addition to being very healthy, coconut water has also been utilized as an IV hydration fluid in emergency situations.
Foods high in potassium
The mineral potassium can be found in a wide range of plants, meats, and beverages.
Some salt substitutes that individuals take to replace salt in their diets also contain potassium as a component. It is crucial to speak with your doctor before using a salt substitute since your potassium levels may be too high if you have kidney disease or are on certain drugs.
How much potassium do I need?
Your needs for potassium are influenced by your age, stage of life, and any existing medical issues.
Your health may be impacted by having too little or too much potassium in your body. Because of people’s diets, this rarely occurs. It is possible for someone to have too little potassium if they use diuretics or have a medical condition like bowel disease that causes them to lose potassium from their bodies (fluid tablets).
Some people have excessive potassium levels because they use too many potassium supplements, suffer from a condition, or take treatments that make their bodies produce more potassium. One may need to restrict their potassium consumption if they have chronic kidney disease, are elderly, or are using certain blood pressure drugs. Consult your doctor about a blood test to check your potassium levels if you’re unsure.
What are the best sources of potassium?
Most people get enough potassium from what they eat. There is plenty of potassium in:
- dried apricots, dates and dried figs
- tree fruits, such as avocados, apples, oranges and bananas
- leafy greens, such as spinach, kale and silverbeet
- vine fruits, such as tomatoes, cucumbers, zucchini, eggplant and pumpkin
- root vegetables, such as carrots, potatoes and sweet potatoes
- beans and peas
- milk, yoghurt
- meat and chicken
- fish (halibut, tuna, cod, snapper)
10 Foods With More Potassium Than A Banana
A vital component for your diet, potassium is important for heart health, neuron function, and muscle power. And if you don’t receive enough, the USDA recommends 4,700 milligrams (mg) per day (or 5,100 mg if you’re breastfeeding), it could cause a deficiency that manifests as weariness, muscle cramps, heart palpitations, and lightheadedness. Yikes.
It’s true what you’ve undoubtedly heard about bananas being high in potassium. With 422 mg in each medium-sized serving, this delectable staple is a wonderful choice for a sufficient intake of the nutrient, according to the USDA. However, it’s not the only method to ingest this vital mineral—or even the best way.
Although it may be tempting to simply swallow a potassium pill, Desiree Nielsen, R.D., author of Un-Junk Your Diet: How to Shop, Cook, and Eat to Fight Inflammation and Feel Better Forever, advises against doing so unless your doctor deems it necessary. She continues by pointing us that foods strong in potassium also have amazing advantages including fiber, vitamins, minerals, and phytochemicals.
But can you overdose on potassium? It’s unlikely that consuming a lot of high-potassium foods will have negative effects unless you’re at risk for kidney disease, which may affect the kidneys’ capacity to regulate your sodium and potassium levels. She continues that it is typically pretty well absorbed.
Consuming the recommended daily amount is a good start, but some lifestyle choices, such as heavy perspiration or strenuous exercise in hot weather, drunkenness, frequent vomiting, diarrhea, or usage of laxatives, and the use of potassium-depleting diuretics, can deplete your levels.
Here, we’ve compiled a list of eleven items that are higher in potassium than a banana. Graze away.
Eat sweet potatoes all year round as your go-to side dish. The USDA reports that one medium-sized roasted sweet potato, which is a tasty, vitamin-rich superfood, contains 542 mg of potassium. My favorite new way to serve sweet potatoes is as a replacement for spaghetti because I am so hooked with my spiralizer, says Nielsen. Give it a quick sauté in lots of olive oil, then top with a cashew cream sauce to serve.
Your extra guacamole is indeed packed with nutrients. Because half of an avocado has 487 mg of potassium, according to the USDA, there is no reason why you shouldn’t indulge in some avocados. In my house, it’s almost like a condiment. For an added burst of high-fiber good fats, I serve it with salads, grain bowls, and morning scrambles, she says.
The filling and energizing trail mix staple will endure forever. The USDA estimates that six dried apricots provide 430 mg of potassium, but you don’t have to wait to lace up your hiking boots to enjoy them. Try Nielsen’s protein-rich morning cookies, but replace the raisins with 1/4 cup of dry apricots.
White beans are another of our favorite foods high in potassium; you may prepare them in chili, add them to a soup, or serve them on the side. The USDA estimates that one cup of the food has 541 mg of the mineral. White beans are my go-to ingredient for creamy sauces, soups, and dips. For a change from standard hummus, simply puree with roasted garlic, salt, sage, and chili flakes, advises Nielsen.
Simple plain yogurt is the best option if you want to reach for a nutritious snack. According to the USDA, a typical eight-ounce serving of low-fat plain yogurt has about 579 mg of potassium. Try Nielsen’s savory yogurt recipe with beets and walnuts for a nutritious and quick lunch or snack.
Pizza is actually not that harmful for you. The USDA estimates that a quarter cup of tomato paste contains 669 mg of potassium. According to Nielsen, it’s the best way to increase taste in vegan queso dishes and makes a fantastic base for homemade low-sugar ketchup.
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There are countless ways to incorporate spinach into your diet and benefit from its incredible 839 mg of potassium per cooked cup, according to the USDA, whether it’s in a salad, on a burger, or in a delectable smoothie. “Spinach is something I always have on hand for a quick greens boost. I add a sizable handful to spaghetti, scrambles, and smoothies. White beans from a can sautéed with garlic, spinach, and a lot of olive oil is Nielsen’s go-to quick lunch.
White potatoes actually contain more potassium per serving even though sweet potatoes have quite the health reputation (and for good reason). One medium baked potato contains 941 mg of potassium, or about 20% of your daily value, according to the USDA.
Black beans are not only a fantastic source of potassium but also protein and fiber, which enhance the flavor of a burrito. The USDA estimates that a cup of canned black beans contains 739 milligrams of potassium.
10 Top Vegetable and Food Sources of Potassium
Why is potassium necessary to your body? To maintain an optimal balance of electrolytes, your body needs potassium. Because it aids in ensuring that your body stays hydrated, potassium is crucial. Potassium is one of the most important minerals that your body needs. The efficient functioning of your kidney, heart, and brain, three of your most vital organs, depends on potassium.
There are signs to watch for if your potassium levels are dangerously low. Headaches, palpitations, dehydration, and edema are a few of the signs of low potassium.
What could result in low potassium levels? Low potassium levels can be brought on by a variety of things. Potassium levels can drop as a result of heavy sweating from exercise. Your potassium levels may also be low as a result of illnesses like diarrhea or vomiting that induce dehydration. Low potassium levels might also happen if you take any kind of diuretic.
To maintain healthy potassium levels, try including more of the ten items listed above in your diet. Remember that a staggering 4,700 mg of potassium per day should be obtained through meals. Which explains why so many individuals lack it.
But hold on! Instead of taking a potassium supplement, why not?
It is preferable to obtain potassium from diet for a number of reasons. First off, taking too much potassium in pill form at once might result in stomach discomfort, nausea, and even heart palpitations. In order to prevent overdose from taking too much at once, each potassium supplement pill only contains 99 mg, or just 3% of the legal recommended daily amount.
Therefore, try include some of these potassium-rich foods to your diet rather than trying to take a fistful of tablets and space them out over the course of a whole day to avoid taking too many at once. The only risk and upper limit associated with obtaining potassium from food is your hunger.
Avocado –1067 in a single avocado, whole. Avocados include fiber in addition to being one of the best sources of good fats. Avocados can be blended into a smoothy or used to make a creamy salad dressing. In addition to guacamole, they are much more.
White beans – 1004 milligrams in one cup. White beans are also high in magnesium (another essential mineral), folate and fiber. Here is a delicious simple way to cook them. http://www.foodnetwork.com/recipes/food-network-kitchen/tuscan-white-beans-recipe
Bananas – 806 milligrams in one banana. Bananas are an easy fruit to like, but the downside is that they contain a fair amount of sugar (14 grams each). They are a great way to restore potassium after an intense workout.
Dark leafy greens – 839 milligrams in one cup of cooked spinach. If you aren’t crazy about spinach an easy way to get more in your diet is to try adding them to a chocolate smoothy, you can’t taste the spinach at all.
Acorn squash – 896 milligrams in one cup. Acorn squash also contains carotenoids, a powerful antioxidant. A simple way to cook acorn squash is to cut it into cubes, drizzle with olive oil and roast in the oven for 30 minutes.
Dried apricots – 576 milligrams in a half cup. These are an easy choice if you want to keep a bag and grab a quick snack with no preparation required.
Sweet potato – 855 milligrams in one large sweet potato. These are also delicious when you slice, drizzle with olive oil and roast.
Wild caught salmon– 434 milligrams in 3 ounces.
Pomegranate – 667 milligrams in one whole pomegranate. Watch this video for a helpful trick to getting all of the fruit out of a pomegranate quickly:
Mushrooms – 428 milligrams in one cup. If you are trying to watch calories mushrooms offer the biggest bang for the buck for potassium. An easy way to cook them is just to toss them in a skillet with olive oil, salt and pepper