Potassium is an essential mineral that helps to maintain fluid balance and nerve function. It’s also needed for proper muscle function and for the body to produce energy.
It’s important to make sure you’re getting enough potassium in your diet because it can help protect against heart disease, stroke, and kidney stones. While many foods contain a small amount of potassium, there are some that are especially high in this mineral.
The following list contains 100 foods high in potassium that can help you meet your daily recommended intake of 4000 milligrams.
Potassium is an essential nutrient that helps to regulate blood pressure and fluid balance. It is also important for the proper functioning of nerves and muscles, and plays a role in energy metabolism. The recommended daily intake of potassium is 4,700 mg (milligrams), but most Americans only consume about 1,800 mg per day.
Fruits high in potassium include: bananas (1 medium = 422 mg); papayas (1 cup = 548 mg); apricots (1 cup = 622 mg); cantaloupe (1/2 cup = 528 mg); kiwi fruit (1 medium = 860 mg); oranges (1 medium = 422 mg); and strawberries (4 large = 1,043 mg).
Vegetables high in potassium include: potatoes with skin (1 medium = 621 mg), spinach (1 cup cooked = 818 mg), broccoli (1 cup cooked = 706 mg) and sweet potatoes (1 medium baked = 724 mg).
Dairy foods high in potassium include: plain nonfat yogurt with live cultures (6 oz.) has 661mg; plain nonfat yogurt without live cultures has 590mg; whole milk yogurt with live cultures has 725mg; whole milk yogurt without live
High Potassium Foods
Potassium is an essential mineral that helps regulate your body’s fluid balance, supports your nervous system and muscles, and helps to keep your heart beating regularly. The recommended daily intake of potassium is 4,700 milligrams (mg) for men and 3,500 mg for women. While you can get potassium from some foods, most people need to supplement their diet with enough potassium-rich foods to meet their daily needs.
Low in Sodium
Low in Sugar
Vegetarian Options
Some of the foods high in potassium include:
-Beef, lamb and pork
-Milk and dairy products, including cheese, yogurt and kefir
-Salmon, other fish and seafood
-Dried fruits like apricots, prunes and raisins
-Nuts such as almonds and walnut
- Avocados: 1 cup = 1,403 mg
- Tomatoes: 1 cup = 856 mg
- Sweet potatoes: 1 cup = 726 mg
- Potatoes: 1 medium potato = 556 mg
- Bananas: 1 medium banana = 495 mg
- Spinach: 1 cup cooked spinach = 448 mg
- Broccoli: 1 cup cooked broccoli = 338 mg
Whether you’re looking for a potassium-rich snack, or you’re trying to up your intake of polyphenols, these foods are the best way to get the nutrients you need.
Here are some of the best foods for potassium:
1) Avocado—1 cup (150 grams) provides 588 milligrams of potassium
2) Spinach—1 cup (180 grams) provides 230 milligrams of potassium
3) Potato—1 medium potato (180 grams) provides 826 milligrams of potassium
4) Banana—1 medium banana (118 grams) provides 422 milligrams of potassium
5) Sweet Potato/White Potato—1 medium sweet potato (100 grams), 1 medium white potato (100 grams), or 1 large baked potato with skin on it (130 grams)—all provide about 700 milligrams each!
List of 100 Foods High in Potassium
Potassium is an essential mineral that helps maintain a healthy blood pressure and brain function. It’s also necessary for the proper functioning of muscles and nerves.
Potassium deficiency can lead to heart disease, osteoporosis, kidney stones and high blood pressure.
While it is possible to get too much potassium from natural sources like fruits and vegetables, it’s not likely you will reach dangerous levels unless you take supplements or eat an extremely large amount of these foods at once. Below is a list of 100 foods high in potassium with their corresponding milligrams (mg). Note: 1 cup = 240ml = 8 fl oz
The following 100 foods are all high in potassium, which is essential for maintaining muscle mass, warding off high blood pressure, and managing your weight.
Fruits
- Avocado: 1 cup (raw) = 804 mg of potassium (18% DV)2. Banana: 1 medium banana = 727 mg of potassium (16% DV)3. Pear: 1 medium pear = 688 mg of potassium (15% DV)4. Kiwi fruit: 1 kiwi fruit = 439 mg of potassium (9% DV)5. Mango: 1 cup = 406 mg of potassium (8% DV)6. Cantaloupe melon: 1 cup cubed melon = 362 mg of potassium (7% DV)7. Watermelon: 1 cup cubed watermelon = 353 mg of potassium (7% DV)8. Grapefruit: 1 large grapefruit = 337 mg of potassium (6% DV)9. Orange juice, unsweetened: 1 cup = 324 mg of potassium (6% DV)10. Papaya: 1 cup cubed papaya = 322 mg of potassium (6% DV)11. Peach: 1 medium peach = 321 mg of
It’s no secret that potassium is an essential nutrient for maintaining a healthy body. In fact, it can help with everything from regulating blood pressure to keeping your kidneys and heart healthy. But do you know what foods are high in potassium?
The good news is that it’s easy to get enough potassium in your diet, but the bad news is that not all sources of potassium are equal. Some foods contain more than others, and some have a more bioavailable form of potassium than others.
We’ve put together this list of 100 foods high in potassium to help you find the best sources of this vital nutrient.
[list]
[*]1. Avocados
[*]2. Broccoli
[*]3. Spinach
[*]4. Raisins
[*]5. Sweet Potato
[*]6. Beets (cooked)
[*]7. Potatoes (white, mashed)
[*]8. Bananas (ripe)