What Fruits Have A Lot Of Potassium? Bananas and apricots are known for their potassium content, but there are plenty of other fruits that have this mineral. The human body needs potassium to function properly, and if you’re looking to increase your intake, these delicious fruits are great for you! I’ve also included some tips on where you can find more potassium in foods.
10 Foods That Are High in 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.
Ready to boost your intake? Taylor suggests adding these potassium powerhouses to your diet.
Just make sure to keep the nutrient-rich skins on your spuds. More than 900 milligrams of potassium can be found in a medium roasted potato with the skin on. a skin-covered sweet potato greater than 500 grams.
A good source of potassium is beans. Each half-cup portion of white beans and adzuki beans has about 600 milligrams. Each half-cup of pinto, navy, lima, and great northern beans has more than 350 milligrams. Lentils and soybeans, commonly known as edamame and wonderful, are other excellent sources of potassium.
Since whole fruits are a good source of fiber, people frequently choose them over liquids. Don’t fully discount juice, though. Both prune juice and carrot juice are high in potassium, with a cup of carrot juice containing about 689 milligrams and a cup of prune juice containing over 700 milligrams.
Pomegranate juice and orange juice, both of which provide about 500 milligrams per cup, are also excellent choices. However, Taylor advises limiting your intake due to the sugar concentration.
In a 3-ounce filet, popular fish like salmon, mackerel, halibut, tuna, and snapper each contain more than 400 mg of potassium. Do you prefer chowder? You can consume more than 500 milligrams with just 3 ounces of canned clams.
5. Leafy greens
Popeye had a good point. Potassium levels in cooked spinach can reach 400 milligrams per half cup meal. Beet greens have more than 600 milligrams and Swiss chard has more than 450 milligrams in the same amount.
You are aware that dairy is an excellent source of calcium. It turns out to be a fantastic source of potassium as well. Around 350 to 380 milligrams of potassium are found in one cup of low-fat or skim milk. Additionally, a cup of plain yogurt contains more than 500 milligrams (not to mention protein and healthy probiotics).
More over 400 milligrams of potassium are present in one cup of chopped tomatoes, while more than 500 mg are present in one cup of tomato juice or tomato puree. More than 650 milligrams of the mineral can be found in one quarter cup of concentrated tomato paste (marinara sauce, anyone?).
The most well-known source of potassium may be these yellow fruits. In fact, a medium banana has 422 milligrams per serving. The plantain, a relative of the banana, is another potassium-rich food.
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.
As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.
From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. Your health — and your taste buds — will thank you.
Foods That Are High In Potassium
You can reduce your risk of high blood pressure, stroke, and heart disease by eating more of these potassium-rich foods.
Foods high in potassium reduce the risk of heart disease, stroke, and high blood pressure. The recommended daily intake for adults is 4,700 mg of the vitamin. Here are 5 delectable dishes that can assist you in achieving that objective.
Sweet potatoes are naturally sweet and nutrient-packed, so they make a great base for a variety of dishes. In this video, learn how to make a spicy side dish, a vegetarian main dish, and a delicious dessert with this versatile superfood. These three recipes are simple and quick to make, and most importantly, the sweet potatoes in them will give you enough fiber to satisfy your hunger for hours and give you a healthy dose of vitamin A, vitamin C, and beta-carotene.
This dish has four distinct varieties of seafood, which are an excellent source of numerous nutrients, including omega-3 fatty acids. Learn how to prepare a tasty seafood pasta dish for the whole family by watching the video below.
You probably aren’t accustomed to drinking vegetables at the bar. By adding carrots and beets to your drink, this recipe enriches your happy hour with healthy components that may help lower blood pressure and combat chronic diseases. Watch the video to learn how to make the cool beverage at home.
This straightforward dish combines prosciutto, rosemary, and garlic with cannellini beans, which are an excellent source of fiber and protein. Watch this Cooking Light video to discover how to put this side together in no time! Get the recipe: Prosciutto and White Beans
Look no further if you’ve ever wondered what Top Chef judge Padma Lakshmi makes at home. In order to offer her quick and easy recipe for yogurt rice, Padma visited Health. She claims that she and her daughter Krishna prepare the dish together in their home kitchen.
3 ounces of clams, whether canned or fresh, have the highest amount of vitamin B12 of any food and 534 mg of potassium. Make seafood spaghetti or classic New England clam chowder with them.
Prune juice is no joke when it comes to potassium, delivering 530 mg per 3/4 cup; half a cup of stewed prunes have nearly 400 mg. While you know prunes are good for regularity, you may not know that eating more of these dried plums can help keep your bones strong too. In one study, women who ate 10 prunes a day had significantly higher bone density than women who ate dried apples.
Due to the growing popularity of juicing, more people will be consuming carrot juice, which has more than 500 mg every 3/4 cup. Carrots and other orange-colored fruits and vegetables are fantastic for your eyes and vision in addition to their potassium benefits.
Looking for a nutrient-rich substitute for honey or sugar? One tablespoon of thick, dark blackstrap molasses contains a fair amount of calcium and iron as well as almost 500 mg of potassium.
Winter squash like spaghetti squash are a dieter’s dream: it has less than 50 calories per serving, yet contains plenty of vitamin A and filling fiber. But winter squash is also a great source of potassium, with 448 mg per half cup.
Oats are one of our favorite ways to eat whole grains. Not only are they super versatile (pro tip: try something different and make them savory!), they’re also seriously good for you.
Have you jumped on the almond milk bandwagon yet? If you check out labels on many store-bought brands, you’ll often find sugar, stabilizers, and other additives. Watch this video to learn how to make your almond milk at home. Not only is it surprisingly easy, you’ll save money.
Potassium-Rich Foods Worth Going Bananas Over
There are several foods high in potassium besides bananas, despite their fame. These potassium-rich foods may possibly contain more of the necessary mineral than bananas do!
Did you know that Americans consume too little potassium, based on the most recent dietary recommendations?
This nutrient is necessary for a variety of bodily functions.
However, when asked to name foods high in potassium, individuals only think of bananas.
Continue reading to find out which foods are high in potassium and why the body requires the right amounts of potassium to function properly.
Benefits of Foods with Potassium
Although potassium is essential for many regular bodily functions, our muscles and hearts may be the two that require it the most. Sodium, another significant mineral in the body, is balanced by this mineral. Potassium also aids in lowering the possibility of developing kidney stones again as you age.
Women over the age of 19 typically require about 2,600 milligrams (mg) of potassium per day, whereas men require about 3,400 mg daily, unless advised otherwise.
But as was already said, a lot of people fall short of this need and only receive about half of the suggested amount.
The normal American and Western diet contains a lot of salt (sodium). Potassium aids in maintaining the body’s sodium levels in balance.
It is reasonable to assume that the average American has a nutritional imbalance given that they consume too much salt and too little potassium. Since closely related conditions like high blood pressure affect one in three persons in America, it has been deemed a public health concern.
Check for potassium on the nutrition information label! Potassium supports health in a variety of essential ways, such as:
• Normal cell function
• Heartbeat regulation
• Nerve health
• Muscle function
• Protein synthesis
• Carbohydrate metabolism
How Much Potassium Is in a Banana?
About 420 milligrams of potassium may be found in a medium banana on average. While this undoubtedly contributes to your daily requirement, there are other foods that have more potassium than this!
Although they frequently receive a bad rap, baked potatoes actually provide 930 mg of potassium per serving. High quantities can also be found in leafy greens and cruciferous vegetables; a cup of cooked spinach has 840 mg, while a cup of cooked broccoli has 460 mg.
There are several foods that are high in potassium besides just greens, potatoes, and bananas! To enhance your potassium consumption, try including the foods on your plate that are listed below.
You probably already know that bananas are high in potassium, but only a half cup of raisins are (with 618 mg). In addition, a cup of chopped tomatoes or cantaloupe has 430 mg of each.
Apricots, both fresh and dried, are a fantastic source of potassium. In fact, dried apricots have a high potassium content—up to 1,000 mg in just 1/2 cup! Reduce the serving size of dried apricots—or all dried fruits, for that matter—to a quarter or half cup, and be on the lookout for added sugars.
In addition, the following foods provide at least 250 mg per 1/2 cup serving:
• Oranges (and orange juice)
• Prunes (and prune juice)
Even though, potassium is not only found in fruits. Green vegetables like spinach and broccoli are excellent choices, but this mineral is present in uncooked meals as well. With 390 mg per cup, raw carrot slices are almost as high in potassium as bananas.
the following vegetables provide at least 250 mg per half cup serving:
• Beets (and beet greens)
• Brussels sprouts
• Swiss chard
• Vegetable juice
• Sweet potatoes
Similar to carrots, a cup of low-fat milk delivers up to 380 mg potassium. Generally, higher potassium levels are linked to lower fat contents.
Whole milk still provides a considerable amount of potassium at 322 mg per one cup. Goat’s milk is also another option, giving 498 milligrams (14% of the daily value) per cup.
Grains & Legumes
In addition to the fruits, vegetables, and dairy listed above, whole foods like grains and legumes add to your daily potassium levels. A 1/2 cup of cooked lentils contributes 365 mg to the diet, while foods like quinoa clock in around 320 mg per cup.
One cup of white beans contains 3,600 mg of potassium. In general, beans are a generous source of potassium. To reduce the sodium content of canned beans, be sure to rinse before use.
Other good sources of potassium in this arena include brown and wild rice and whole wheat bread and pasta.
Nuts & Seeds
Pistachios and other nuts and seeds are normally significant potassium sources. Just one cup of pistachios contains almost 1,300 mg while almonds contain 1,100 mg – about a quarter of the general recommendation!
Meat, Fish & Poultry
From meat to fish to poultry, many animal proteins are also good sources of potassium while supplying hefty grams of protein.
Wild-caught salmon, tuna, trout, and halibut are some of the top fish varieties that supply potassium. And not to mention, fatty fish like salmon also contains omega-3 fatty acids that provide countless health benefits.
While not as potassium-rich as seafood, meats like lean beef, chicken, and turkey are also viable sources.
Potassium-Rich Foods: Meet Your Daily Requirement of This Valuable Mineral
When I first started out, I didn’t have to worry about my diet. Did I fulfill the expert-recommended daily nutritional requirements? Maybe. Do I care? Honestly, not at the moment. I was unconcerned about having weak bones, stiff joints, or a sore back. I just had no worry about providing my body with critical nutrients, and I had no idea whether I was receiving enough potassium. My strong body and preoccupied mind didn’t need or desire to keep track of my dietary intake as a young adult.
When I turned 50, problems like weariness, muscle cramps, and constipation started to happen often. These not-so-subtle reminders made me rethink my diet and increase my potassium intake. Enjoying old age!
Although anyone can develop a potassium deficiency (also known as hypokalemia in medicine), evidence indicates that women over 60 are particularly susceptible to low potassium. Ageing kidneys, adrenal diseases, or the use of diuretics can all contribute to this. But don’t panic; there are many of foods that are high in potassium and can help you consume the recommended daily amount of this essential mineral.
It’s likely that you picture bananas when you think of potassium, and for good reason. Approximately 422 milligrams, or about 12% of your daily value, are included in one medium-sized banana. The fruit’s 100 calories come from a variety of B vitamins, 3 grams of fiber, and the mood-improving hormone dopamine. Grab a banana if you want to reduce hunger pangs, improve emotional wellness, and enhance your potassium consumption. You’ll thank me later, so trust me.
Fresh tomatoes ripe off the vine offer a ton of amazing health benefits. To get more potassium, though, it’s generally best to use concentrated tomato products, such as tomato juice or tomato puree. While fresh tomatoes do contain potassium, the roughly 290 milligrams in a medium-sized fruit can’t compete with the 550 milligrams of potassium in a half cup of tomato paste.
The avocado has gained widespread popularity in recent years thanks to its use in everything from skincare and haircare to cooking as a substitute for things like butter, eggs, and oil. In addition to being indisputable delicacies, avocados are a superb source of the vitamins C, E, K, and B6m as well as niacin, folate, riboflavin, magnesium, and, you guessed it, potassium.
You ask, how much potassium? The U.S. Department of Agriculture (USDA) reports that one medium avocado has a refreshing 690 mg of potassium. This is an excellent option for anyone looking to consume more potassium because it provides approximately 15% of your daily value.
4. Dried Apricots
Dried apricots are extremely high in potassium, with more than 1,100 milligrams in a ½ cup serving. This means a single serving of the fruit could provide almost one-quarter of your daily potassium needs. Dried apricots also contain many other important nutrients, such as iron, antioxidants, and fiber.
Pro Tip: To help keep your glucose levels in check, opt for dried apricots that don’t contain added sugars.
Are you a fan of pomegranates? Well, you’re in luck because this unique fruit is highly nutritious. It contains around 667 milligrams of potassium, as well as folate, fiber, and vitamins C and K. Additionally, its ability to reduce stress levels earned it a spot on the list of top aphrodisiac foods. So, whether you’re looking to boost your potassium intake or simply combat cortisol, pomegranate just might be able to help.