Here are 100 foods high in potassium that you should be eating to boost your potassium levels:
- Dried apricots, 1 cup (227 g) – 852 mg
- Dried figs, 1 cup (140 g) – 696 mg
- Prunes, 1 cup (134 g) – 587 mg
- Raisins, 1 cup (170 g) – 582 mg
- Pecans, 1 oz (28 g) – 468 mg
- Pumpkin seeds, ¼ cup (30 g) – 466 mg
- Yogurt, plain, low fat or nonfat, 8 oz (227 g) – 449 mg
- Kidney beans, cooked, ½ cup (91 g) – 448 mg
- Almonds, ¼ cup (30 g) – 446 mg
- Broccoli raab or broccoli rabe (rapini), cooked, ½ cup (50 g) – 445 mg
List of 100 Foods High in Potassium
Potassium is an essential mineral that helps to regulate blood pressure and heart health. It also plays a role in the formation of proteins and DNA, as well as neurotransmitter production. While most people get enough potassium from their diets to meet their daily needs, some people may need to boost their intake through supplements or certain foods.
The following list includes 100 foods that are high in potassium:
- Avocados (1/2 cup) – 706 mg
- Sweet potatoes (1/2 cup) – 700 mg
- Salmon (3 oz) – 490 mg
- Lentils (1/2 cup) – 489 mg
- Yogurt plain, low-fat (8 oz) – 474 mg
- Bananas (1 medium) – 422 mg
- Orange juice, calcium fortified (8 oz) – 414 mg
- Broccoli (1 cup cooked) – 414 mg
100 Foods High in Potassium
Potassium is an essential electrolyte that regulates fluid balance, muscle contraction and nerve transmission. It’s also vital for heart function and the kidneys’ ability to filter waste from the body. A diet rich in potassium can help keep your blood pressure at healthy levels, reduce your risk of kidney stones and stroke, help prevent bone loss and even boost your mood.
The recommended dietary intake (RDI) for potassium is 4,700 mg per day for adults 19 years old and older. The average American eats around 3,300 mg of potassium daily. If you eat a typical Western diet, you’ll probably get enough potassium to meet your needs. However, people who follow strict vegetarian or vegan diets may be at risk of low potassium levels because plant foods tend to contain lower amounts of this nutrient than animal foods do. If you’re looking to boost your intake of potassium-rich foods or if you’re trying to lose weight by cutting back on calories but don’t want to compromise your health in the process—here are 100 foods high in potassium that will help keep your heart healthy while tasting great!
Foods High in Potassium
The following are foods high in potassium:
- Avocado (1 medium) – 736mg of potassium
- Plantains (1 medium) – 623mg of potassium
- Papaya (1 cup) – 621mg of potassium
- Bananas (1 medium) – 607mg of potassium
- Mushrooms (1 cup) – 586mg of potassium
- Sweet Potato (1 large) – 493mg of potassium
- Squash (1 cup) – 488mg of potassium
- Tomatoes (1 cup) – 472mg of potassium
If you’re looking to add potassium to your diet, there are plenty of foods that can help you do so. Here are some of the best options:
[list]
[*]bananas
[*]avocados
[*]broccoli
[*]potatoes
[*]spinach
List of 100 Foods High in Potassium:
- Avocados (929 mg per cup)
- Sweet potatoes (702 mg per cup)
- Bananas (636 mg per large banana)
- Raisins (632 mg per cup)
- Apricots, dried (600 mg per cup)
- Broccoli (578 mg per cup)
- Spinach (574 mg per cup)
- Kale (545 mg per cup)
- Chili peppers, red or green (544 mg per cup)
List of 100 Foods High in Potassium:
1) Sweet Potato (1 medium) – 831 mg
2) Acorn Squash (1 cup, cubed) – 710 mg
3) Cantaloupe (1/8 melon) – 705 mg
4) Dried Apricots (1/2 cup) – 651 mg
5) Avocado (1 medium) – 612 mg
6) Tomato Paste (1 Tbsp.) – 587 mg
7) Pumpkin Puree (½ cup) – 573 mg
8) Banana (1 small banana or ½ large banana) – 548 mg
Foods High in Potassium
Potassium is an essential mineral that plays a role in maintaining the body’s fluid balance. It also helps to regulate muscle and nerve function. Foods that are high in potassium include vegetables, fruits, dairy products and meat. A diet that is rich in potassium can help to prevent high blood pressure, heart disease and kidney stones.
The following is a list of 100 foods high in potassium:
1) Avocados: One avocado contains about 910 milligrams of potassium, which is almost 20% of the daily recommended intake for adults.
2) Bananas: 1 medium banana contains 422 milligrams of potassium (9%).
3) Broccoli: 1 cup cooked broccoli contains 598 milligrams of potassium (13%).
4) Oranges: 1 large orange contains 422 milligrams of potassium (9%).
5) Sweet potatoes: 1 cup cooked sweet potato contains 604 milligrams of potassium (13%).
6) Spinach: 1 cup cooked spinach contains 548 milligrams of potassium (12%).
The top 100 foods high in potassium:
- Broccoli
- Avocado
- Potato (with skin)
- Sweet potato (baked)
- Winter squash (baked)
- Spinach, cooked
- Bananas, raw
- Dried apricots, pack, halves or pieces (not packed)
- Breadfruit, raw (Mai’a)
- Dates, pitted dried fruit (sugar added)
Foods high in potassium are essential for health. Potassium is a mineral that helps regulate blood pressure, is important for nerve function, and is involved in muscle contraction and relaxation.
According to the National Academies of Sciences, Engineering, and Medicine, the average adult should consume 4500 mg of potassium per day. People with chronic kidney disease or diabetes may need more than that amount.
The recommended dietary allowance (RDA) for potassium is 4700 mg/day for adult men, 3900 mg/day for adult women, and children 1-3 years old need 3500 mg/day. The RDA increases with age: 4000 mg/day for children 4-8 years old; 4500 mg/day for children 9-13 years old; 4700 mg/day for teens 14-18 years old; 5000 mg/day for adults 19 years old and older.
Foods high in potassium include vegetables like potatoes and tomatoes as well as fruits like bananas and kiwis. All fruits are at least moderate sources of potassium (except citrus fruits).