The Ultimate 25 Potassium Rich Foods List
What is Potassium?
Potassium, a soft silvery metal is an essential electrolyte. Elemental potassium is very reactive with water, creating enough heat to ignite the hydrogen emitted in the reaction and burning with a blue flame. 0.2% of your body is potassium, which makes it eighth or ninth most common element by mass. That means most adults have a total of about 120 g of potassium within them. We all have in us the same amounts of potassium as sulfur and chlorine. Only calcium and phosphorus are more abundant in our bodies.
What It Does
Potassium is crucial for neuron (brain and nerve) function, and for osmotic balance between cells and the interstitial fluid, which is the fluid outside of your cells. It helps to lower blood pressure in men and women more so in people with high blood pressure and in black men and women. So given today’s high sodium diets, potassium is your ally as it combats the blood pressure-raising effects of a high sodium diet.
How Much Potassium Do You Need?
You need 4.7 grams of potassium per day but approximately 10% of men and less than 1% of women get this amount of potassium. Most people take in roughly 60% of the amount of potassium that is recommended.
Potassium triggers three of the five types of taste sensations, according to concentration so it can be detected by taste.
Did you know that small amounts of potassium are sweet? This makes moderate concentrations in milk and juices palatable. Larger concentrations, on the other hand, are more bitter and salty to the taste. As a result, liquid drinks with high-dose potassium supplementation are a challenge for consumers.
Potassium Rich Foods List – Foods High in Potassium
If you have high blood pressure, it is recommended to maintain a diet high in potassium rich food. Try to include as many potassium rich foods in your diet as possible, some foods high in potassium are various fruits, vegetables, and dairy foods. The following are 25 potassium rich foods to consider:
#1 Apricots, Dried (10 halves = 407 mg)
During the drying process, heat sensitive vitamins such as vitamin C are affected and are ultimately broken down. This isn’t all bad though because other nutrients become more concentrated during this process. Potassium is one of them.
#2 Avocados (1 ounce = 180 mg)
Avocado is a high-fat food, no doubt about it. But don’t let that scare you. Researchers have agreed that the high levels of monounsaturated fatty acids in avocados actually has heart-protecting benefits. An astonishing 15 out of 22 grams of fat in an avocado (that’s 68%!) comes from monounsaturated fat.
#3 Bananas (1 cup = 594 mg)
For a pre or post-workout snack, bananas should be go-to for any athlete. In addition to being a potassium-rich food, bananas also are high in manganese, vitamin C, and fiber. They are also versatile. Try them in baking, on top of your yogurt or in a smoothie.
#4 Beets, Cooked (1 cup=519 mg)
Beets are deep in color and can be a golden yellow or red. Golden beets tend to be less sweet than red beets and less earthy in flavor all around. In addition to the beetroot itself, you can also eat the stems and leaves. After they are thoroughly washed, lightly steam and toss them in a little olive oil and salt and pepper.
#5 Brussels Sprouts, Cooked (1 cup = 504 mg)
Commonly known as a side staple during the holidays, brussels sprouts can be a delicious side all year round. Try this delicious brussels sprouts recipe. You won’t be disappointed.
#6 Cantaloupe (1 cup = 494 mg)
Cantaloupe is high in vitamin C, vitamin A (in carotenoids) and potassium. They are a common addition to fruit salads and are a refreshing twist to fruit flavored water. Simply cut 4-5 cubes of cantaloupe and place them in your water bottle to sip on during the day. (To reap the benefits of this potassium-rich food, you must eat it whole, though 🙂 )
#7 Dates, Dried (5 dates = 271 mg)
Dried dates are chewy, sweet and a pantry staple if you are a baker with an eye on your health. Dried dates can be substituted for refined sugar as they are just as sweet and tasty.
#8 Figs, Dried (2 figs = 271 mg)
Dried figs are often available throughout the year at your local grocers or health food store. Dried figs are chewy, sweet and their seeds are crunchy. In addition to being a good source of potassium, figs are also high in fiber.
#9 Kiwi Fruit (1 medium kiwi = 252 mg)
You may be surprised that kiwifruit contains more vitamin C than in an equivalent amount in an orange. The phytonutrients in kiwi are likely to protect DNA. When choosing your kiwi gently apply pressure on the skin. Those that can yield gentle pressure are the winners with the sweetest taste. Avoid kiwis that are too soft and cave into your pressure.
#10 Lima Beans (1 cup = 955 mg)
Lima beans, also known as “butter beans” because of their starchy, yet buttery flavor can be found canned year round at your local grocery store. Fresh lima beans, on the other hand, are difficult to find. This potassium-rich food is also high in manganese, molybdenum, copper and protein.
#11 Melons, Honeydew (1 cup = 461 mg)
Honeydew is not only great in salads but can actually be added to chilled soups. The honeydew capital of the world, as it calls itself is in Cavaillon, a town in Provence, France. “Novelist Alexandre Dumas reportedly asked for a dozen melons per year until his death in exchange for donating his works to the town’s public library.”
#12 Milk, Fat-Free or Skim (1 cup = 496 mg)
Mostly known as a calcium-rich food, milk is also a potassium rich food. When choosing milk, buy organic whenever possible. If you’re looking for a dairy- free alternative to ensuring you get enough calcium, magnesium and trace amount of potassium, choose this USDA certified organic solution.
#13 Nectarines (1 nectarine = 288 mg)
The nectarine is closely related to the peach and boasts high amounts of potassium. It is thought to originate in China, where it then went to Central Asia, Europe and now the West.
#14 Orange Juice (1 cup = 496 mg)
Opt for freshly squeezed orange juice and skip for the concentrated version. It provides a healthy dose of vitamin C for antioxidant protection and immunity.
#15 Oranges (1 orange = 237 mg)
Also known for its high vitamin C content, eating a whole orange versus drinking its juice provides you with fiber. Fiber will help the body properly process the high fructose content in orange juice. It also makes it more filling.
#16 Pears (1 pear = 208 mg)
When it comes to pears: eat the skin! Recent research has shown that the skin of pears has up to 3 to 4 times the amount of phenolic phytonutrients as the flesh.
#17 Peanuts, Dry Roasted and Unsalted (1 ounce = 197 mg)
In addition to being a good source of potassium – peanuts are high in biotin, copper, manganese and vitamin B3. Peanuts are rich in monounsaturated fats and also a part of the healthy Mediterranean Diet.
#18 Potatoes, Baked (1 potato = 1081 mg)
Did you know there are over 100 different edible varieties of potatoes? And each variety has many health benefits. In particular, they are rich in vitamin B6, potassium, copper and vitamin C.
#19 Prune Juice (1 cup = 707 mg)
Most commonly known to help with bowel movements, prune juice is also a good source of potassium. This potassium-rich food (or juice) can supply 707 mg in just one cup. So the next time you reach for prune juice, know that you’re also getting a healthful amount of potassium as well.
#20 Prunes, Dried (1 cup = 828)
Chewy and sweet, dried prunes are a healthy alternative to sugary snacks. And as mentioned with dried apricots, dried fruits have concentrated nutrients after the drying process. Prunes are also protective when it comes to osteoporosis and bone health. For a natural solution to your bone health, click here.
#21 Raisins (1 cup = 1089 mg)
Raisins are dried grapes. And you probably had your parents put the red SunMaid raisin box in your school lunch at least once of twice growing up. In addition to being a potassium-rich food, raisins are high in fiber, magnesium, and iron.
#22 Spinach, Cooked (1 cup = 839 mg)
Spinach is high in vitamin K1, vitamin A (in the form of carotenoids) and folate. You can steam spinach, add it to pasta or soups or simple sauté with some grass-fed butter and garlic. The options are endless!
#23 Tomato Products, Canned Sauce (1 cup = 909 mg)
Tomatoes are high in vitamin B6, magnesium, and potassium. If you are buying canned tomato products – make sure you are buying cans that are BPA free. Or simply choose glass.
#24 Yogurt, Plain (8 ounces = 579 mg)
Yogurt is not only a good source of calcium, but it is also high in probiotics. Probiotics are essentially bacteria that when consumed provide health benefits to the host (aka = you). Probiotics go well beyond the health benefits of milk because of the fermentation process.
#25 Winter Squash (1 cup = 896 mg)
Winter squash is in season in winter (obviously) and is very affordable. Just like pumpkin seeds, you can do the same with winter squash seeds and have a healthy and delicious snack option.
*USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg)
Are you getting enough potassium? Tell us what foods you do and don’t eat regularly from the list above!
Potassium and Your Bone Health
Potassium is not only good for your overall health but your bone health too. Research has shown that potassium (plentiful in the fruits and veggies listed above) plays an important role in improving your bone health.Researchers found that potassium reduces bone resorption, which is the process by which bone is broken down. The result? It increases your bone strength.
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