Potassium is an essential nutrient that our bodies need to stay healthy. Potassium helps regulate blood pressure and heart function, and it also helps to decrease the risk of kidney stones. Here are 100 foods high in potassium that you can add to your diet.
- Avocados: One avocado has about 939 milligrams of potassium, which is about 25 percent of the recommended daily value for adults. Avocados are also rich in fiber, vitamin C, and vitamin K; they contain about three grams of fiber per cup (about half a medium avocado). Avocados are one of the healthiest foods you can eat!
- Bananas: One medium banana has 422 milligrams of potassium, which is 11 percent of the recommended adult daily value. Bananas are also an excellent source of vitamin C as well as several B vitamins such as riboflavin and niacin. They contain no fat but do contain carbohydrates and protein.
- Beet greens: One cup (or one bunch) of beet greens contains nearly 437 milligrams of potassium—that’s 13 percent of your daily value! Beets are rich in antioxidants like
Foods high in potassium and low in sugar are hard to come by. When you’re trying to reduce the amount of sugar in your diet, it can be difficult to find a food that is both low in sugar and high in potassium. The following list of 100 foods high in potassium and low in sugar will help you out!
- Apricots
- Avocado
- Bananas
- Bok Choy (Chinese Cabbage)
- Broccoli
- Carrots
- Cherries, Sour or Tart (Red or Black)
- Chicken Breast (Skinless, Boneless)
- Coconut Water
- Dates (Dried)
- Eggplant (Roasted or Baked)
- Grapefruit Juice (Fresh or Frozen)
- Grapes (Green or Red)
So you know that potassium is one of the most important nutrients in your diet, but you don’t have time to compile a list of all the foods with high amounts of this mineral. Not to worry! We’ve got the lowdown on 100 foods that are high in potassium, so you can make sure you’re getting your daily dose without having to do any research.
You may be surprised by some of these items—for example, did you know that bananas are actually more nutritious than apples? Or how about how many foods contain potassium? Our list has everything from nuts and seeds to grains and beans, so there’s something for everyone!
Because we care about your health as much as we do our own, we also included some tips for using these foods for weight loss as well as information about their health benefits when it comes to polyphenols and antioxidants. Now go forth and eat!
High potassium foods can help you maintain healthy blood pressure and heart health. Polyphenols, which are found in many fruits and vegetables, are also known for their antioxidant properties. Learn about the benefits of polyphenols and the best high potassium foods to eat for your body.
High Potassium Foods High in Potassium
Potassium is an electrolyte that helps balance fluids in your body and maintain cardiovascular health. If you’re looking for a way to eat more potassium without using supplements, try adding these high-potassium foods to your diet:
- Avocados are a great source of potassium and healthy fats, making them a perfect addition to any meal. They can be used as a substitute for mayonnaise and butter in sandwiches, or added to your favorite salad or soup. If you don’t like the taste of avocado, try adding some lemon juice, salt and pepper to make it more palatable!
- Beets contain about 600 mg of potassium per cup. They are also high in fiber which helps keep blood sugar levels stable by slowing down absorption of sugars from the digestive tract into the bloodstream. Beets are low in calories and high in vitamins A, C and B6 so they’re a great way to get nutrients without adding calories!
- Broccoli is another excellent food choice for those looking to increase their intake of vitamin C while maintaining their daily potassium needs (100 grams). It also contains vitamin K which helps maintain bone health as well as protect against cardiovascular disease by reducing inflammation throughout the body (1).
- Carrots are another excellent choice for increasing your daily intake of vitamin C without increasing your carbohydrate intake (2). They also contain
The most popular way to increase your potassium intake is by eating lots of fruits and vegetables. But which ones have the most potassium, and which ones have the least? Here’s a list of 100 foods high in potassium, so you’ll know where to start when you’re looking for ways to boost your potassium intake.
Fruits High in Potassium
- Banana (1 medium): 422 mg
- Avocado (1/2 cup): 374 mg
- Cantaloupe (1/4 melon): 354 mg
- Strawberries (1 cup): 350 mg
- Papaya (1 cup): 336 mg
- Grapefruit juice, unsweetened ( 1 cup): 330 mg
- Kiwifruit (1 medium): 326 mg
- Orange juice, unsweetened ( 1 cup): 321 mg
- Watermelon ( 1/8 wedge): 320 mg
- Apricots, dried (5 halves): 313 mg
- Mango, ripe (1/2 medium): 312 mg12! Tomato paste, no salt added ( 1/4 cup): 309
The following are the top 10 foods high in potassium that you can eat to maintain a healthy diet.
- Avocado
Avocados are an excellent source of potassium and contain up to more than 700 milligrams per serving. They also contain heart-healthy monounsaturated fats, which help reduce your risk of heart disease and stroke.
- Beans and Legumes
Beans and legumes are another great source of potassium. They contain up to 500 milligrams per serving, as well as other nutrients like protein, fiber, B vitamins, iron and magnesium. Beans also have a low glycemic index rating, which means they won’t spike your blood sugar levels like other carbohydrates do.
- Potatoes
Potatoes are another good source of potassium containing up to 450 milligrams per serving; however, it’s important not to overdo it with potatoes since they’re high in calories too (around 100 calories per medium potato). If you’re watching your weight or trying to lose weight then try using smaller portions of potatoes or limit yourself to one serving per day at most instead of eating larger portions more often like many people do who want their cravings satisfied while still losing weight fast!
Eating potassium-rich foods can help you keep your blood pressure and heart health in check.
There’s no doubt about it: potassium is a vital nutrient for keeping your heart healthy. And the best part is that there are so many delicious fruits and veggies that are rich in potassium, so you don’t have to sacrifice taste to get the benefits of this important mineral.
Here are some of our favorite foods high in potassium:
- Potatoes
- Bananas
- Spinach
- Cantaloupe
- Avocados
- Sweet Potato
- Raisins/Dates/Prunes
- Apricots
- Avocados
- Bananas
- Sweet Potatoes
- Coconut Water
- Spinach
- Broccoli
- Tomatoes
- Bell Peppers (Red and Green)
- Papaya
- Carrots
