- Sweet potato.
- White potato.
- Tomato sauce.
- Watermelon.
- Frozen spinach.
- Beets.
- Black beans.
- White beans.
- Canned salmon.
- Edamame.
Foods highest in potassium include dried fruits, lentils and other legumes, potatoes, spinach, and bananas. Potassium is an often overlooked nutrient.
The current daily value (%DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA. Below is a list of high potassium foods ranked by common serving sizes, for more see the lists of high potassium foods by nutrient density, more potassium rich foods, fruits high in potassium, and vegetables high in potassium.
are a very healthy fruit. Their potassium content stands at 14% of the AI, and they pack vitamins C and K, as well as folate, fiber and some protein. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving.
Cooked or uncooked, and no matter the type, beans are high in potassium. Some are more rich in potassium than others, and some potassium is lost during the cooking process, but overall this is your best bet if you’re looking to get more potassium into your diet.
What fruits are high in potassium?
Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Juice from potassium-rich fruit is also a good choice: Certain dairy products, such as milk and yogurt, are high in potassium (low- fat or fat-free is best). Some fish contain potassium: …
Why You Need Potassium. For starters, it helps your blood pressure. It does this in two different ways: First, with the aid your kidneys, potassium helps remove extra sodium from your body through your urine. This is a good thing, because too much sodium can cause high blood pressure.
But in May 2016, the Nutrition Facts rules were changed, and potassium will now be listed. Companies will need to update their food labels on or before January 2020.
Like calcium and sodium , potassium is a mineral that’s found in some foods. Having the right amount of potassium in your diet helps to keep you healthy, so it’s crucial to eat plenty of potassium-rich foods.
When they’re too tense or rigid, it can lead to high blood pressure, which can cause heart problems. Getting enough potassium is good for your heart.
Which foods have more potassium?
Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana.
Summary Sweet. potatoes are a great way of adding more potassium to your diet. Just one.
Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI ( 22 ). Summary Beets. or beetroot are a deep-purple vegetable that, when cooked, contains 11% of your. potassium AI in one cup or about 170 grams.
One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI ( 1. Trusted Source. , 3, 12 ).
They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI ( 1. Trusted Source. , 7 ). What’s more, sweet potatoes are low in fat, pack a small amount of protein and are a good source of complex carbohydrates and fiber.
The adequate intake (AI) for potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets ( 1. Trusted Source. , 2.
packs vitamins A and K, as well as folate and magnesium. 4. Watermelon. Watermelon is a large, delicious fruit with a high water content. Just two wedges of watermelon (about 1/8 of a melon or 572 grams) will give you 640 mg of potassium, just under 14% of the AI ( 1.
What are the best sources of potassium?
Beans and lentils are good sources of potassium that are packed with fiber, protein, and other vitamins and minerals. 2. Potatoes and sweet potatoes. White potatoes are one of the best food sources of potassium available. A large baked potato ( 299 grams) provides 1,600 mg ( 7. Trusted Source. ).
Oranges are rich in potassium; 1 cup (248 grams) of juice provides 496 mg. Oranges and orange juice are rich in other vitamins, minerals, and antioxidants, as well. 9. Bananas. Bananas are known to be a good source of potassium.
And for those wanting to increase their intake, cooked spinach is a great option, containing 839 mg of potassium per cup ( 20. Trusted Source. ). It also provides nearly 4 times the RDI for vitamin A, 10 times the RDI for vitamin K, around 25% of the RDI for calcium, and almost 85% of the RDI for manganese.
One of these electrolytes is potassium. Drinking 1 cup (240 grams) of coconut water will provide 600 mg of potassium ( 61.
This root vegetable has a naturally sweet flavor. A 1/2 cup (85 grams) of sliced and boiled beets contains 259 mg of potassium ( 9. Trusted Source. ). Beets are also rich in folate and manganese.
Potassium is an essential mineral that the body requires for a variety of processes. Since the body can’t produce potassium, it has to come from food. However, the majority of Americans don’t get enough potassium from their diets. ). ). Getting enough dietary potassium is essential for bone and heart health.
One cup (150 grams) of mashed avocado provides 1,120 mg of potassium ( 48. ). The high content of antioxidants, healthy fats, and fiber in avocados is most likely responsible for their positive health effects.
What are the best sources of potassium?
Beans are a good source of potassium. White beans and adzuki beans have around 600 milligrams per half-cup serving. Pinto beans , navy beans , lima beans and Great Northern beans all have more than 350 milligrams per half-cup. Soybeans (aka edamame, aka delicious) and lentils are also good sources of potassium.
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.
A cup of chopped tomatoes delivers more than 400 milligrams of potassium, while a cup of tomato juice or tomato puree more than 500 milligrams. Concentrated tomato paste is even richer in the mineral, with more than 650 milligrams per quarter-cup (marinara sauce, anyone?).
Spuds are a smart choice — just leave the nutrient-rich skins intact. A medium baked potato with the skin on contains more than 900 milligrams of potassium. A sweet potato with skin? More than 500 milligrams.
Popeye had the right idea. A half-cup serving of cooked spinach contains up to 400 milligrams of potassium. The same amount of Swiss chard has more than 450 milligrams and beet greens more than 600 milligrams.
Popular fish like salmon, mackerel, halibut, tuna and snapper all have more than 400 milligrams of potassium in a 3-ounce filet. Chowder more your thing? Just 3 ounces of canned clams will get you upwards of 500 milligrams.
Low potassium can raise your blood pressure, increase the risk of kidney stones and even pull calcium out of your bones.
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