are dried apricots a good source of potassium

How much potassium is in dried apricots?

Each serving of dried apricots contains about 705 mg of potassium or 21% of the recommended daily amount. Potassium is one of the seven essential macronutrients. A high potassium intake decreases the risk of stroke, lowers blood pressure, and is said to decrease risk for overall mortality by 20%.

Are dried apricots good for high blood pressure?

May Help Reduce Blood Pressure Dried apricots are a rich source of Potassium, a mineral linked with promoting healthy blood pressure. You can expect to consume around 259mg of potassium for every 3.5 ounces of apricots (approximately half a cup of fruits).

What vitamins are in dried apricots?

Dried apricots provide small amounts of calcium, iron, magnesium, phosphorus and potassium. They provide about 1,171 IU of vitamin A and 1.4 mg of vitamin E. There are only 3 mg of sodium per serving, making dried apricots a low-sodium food and a good choice for those with high blood pressure.

Are dried fruits high in potassium?

Dried fruits are a great snack to take along. They pack a lot of nutrition in a small, light package. Normally, fruits have high water content, but when they are dehydrated or dried they provide a lot of potassium in a small piece. The values in the table are for a 100 grams of food (about 3 1/2 ounces). The potassium and sodium are in milligrams.

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What dried fruit has the most potassium?

Dried Fruits High in PotassiumFoodServingPotassium#1 Dried Apricots View (Source)per cup32% DV (1511mg)#2 Dried Bananas View (Source)per cup32% DV (1491mg)#3 Prunes (Dried Plums) View (Source)per cup30% DV (1397mg)#4 Golden Raisins View (Source)per cup26% DV (1231mg)4 more rows•Apr 24, 2022

Which has more potassium banana or apricot?

For example, a single banana will provide roughly 422 mg (about 9% DV) of potassium whereas half a cup of dried apricots packs 550.5 mg (12.5% DV) of potassium.

Are dried apricots full of potassium?

Dried apricots have a long shelf life and are usually pitted. Just 1/2 cup (65 grams) provides 16% of the DV for potassium ( 1 , 24 ). These fruits are also a good source of fiber and vitamins A and E ( 24 ). Dried apricots are delicious mixed into muesli or as a healthy snack for hikes or camping trips.

Which fruit has most potassium?

High-Potassium Fruits and VegetablesAvocados.Bananas.Beets and beet greens.Brussels sprouts.Cantaloupe.Dates.Nectarines.Oranges and orange juice.More items...•

What is the highest potassium food?

Below is a list of 10 high-potassium foods:Bok choy, 1 cup cooked (630 mg)Potato, medium (610 mg)White beans, 1/2 cup (600 mg)Beets, 1 cup (520 mg)Brussels sprouts, 1 cup cooked (500 mg)Broccoli, 1 cup cooked (460 mg)Cantaloupe, 1 cup (430 mg)Banana, 1 medium (420 mg)More items...

How can I raise my potassium quickly?

In addition to bananas, common foods with high potassium content include potatoes, sweet potatoes, avocados, turkey, dried apricots, leafy greens, dried peas and beans. If you plan your meals to regularly include these and other high-potassium foods, you'll be less likely to need a quick potassium boost.

How many dried apricots should you eat a day?

Apricots are a recommended health food Obviously dried apricots count as one of your five a day. The recommended portion is 30gms (3 or 4 apricots). All dried fruit contains the same nutritional qualities as the original fresh fruit.

What happens if you eat a lot of dried apricots?

Dried fruits may cause you to have gas, abdominal cramping, bloating, constipation or possibly diarrhea. Avoid these negative effects by keeping your dried fruit intake to a small amount each day or split your portion into two separate servings.

What is the best form of potassium to take?

Although bananas are probably the best known source of dietary potassium, other particularly good ones are baked potato with skin, prune juice, prunes, raisins, tomato juice and tomatoes, almonds, sunflower seeds, spinach and artichokes. Meat, fish and chicken are also good sources as are soy foods.

What causes potassium to drop?

Typically, the potassium level becomes low because too much is lost from the digestive tract due to vomiting, diarrhea, or excessive laxative use. Sometimes too much potassium is excreted in urine, usually because of drugs that cause the kidneys to excrete excess sodium, water, and potassium (diuretics).

Are eggs high in potassium?

One large egg contains about 63 mg of potassium. 1 Eggs are considered a low-potassium food, but check with your doctor or dietitian to find out how often you should eat them.

What fruit has more potassium than a banana?

While bananas might be the first fruit to come to mind, watermelon actually reigns supreme when it comes to potassium. In just 2 wedges, or about 1/8th of a melon, you'll get 640 mg of potassium, or about 14% DV. Watermelon is also a great source of vitamin C, vitamin A, and the antioxidant lycopene.

What fruit has more potassium than a banana?

While bananas might be the first fruit to come to mind, watermelon actually reigns supreme when it comes to potassium. In just 2 wedges, or about 1/8th of a melon, you'll get 640 mg of potassium, or about 14% DV. Watermelon is also a great source of vitamin C, vitamin A, and the antioxidant lycopene.

Which has more potassium banana or avocado?

Avocados are rich in potassium. One avocado actually has three times as much potassium as one banana.

Is one banana enough potassium for a day?

Adults should consume about 3,500mg of potassium per day, according to the UK's National Health Service. The average banana, weighing 125g, contains 450mg of potassium, meaning a healthy person can consume at least seven-and-half bananas before reaching the recommended level.

Which has more potassium banana or potato?

Potatoes: One single baked potato (with the skin on) can deliver over 1,000 milligrams of potassium—which is more than twice what a single small banana boasts.

What are the seeds of an apricot?

The seeds are white and appear similar to a small almond. They turn brown when dried. Apricot seeds contain protein, fiber, and high amounts of oil, which are extracted for use in cosmetics, cooking, and medicine.

What is the most important source of iron?

Iron. Iron plays an important role in the production of hemoglobin and red blood cells. People get a majority of their daily recommended amount from animal meat (called heme iron). Apricots provide a type of iron, called non-heme iron, which isn't as easily absorbed as heme iron but contributes to the daily requirement. Dried apricots are more significant sources of iron than their fresh counterparts, with each serving providing 1.75mg of iron or 10% of the recommended daily amount.

Can dried apricots be treated with sulfur?

Just remember to take it slow when it comes to your consumption of dried apricots, as they may be treated with sulfur-containing compounds to extend their shelf-life. Watch out for any adverse reactions!

Is apricot seed oil good for you?

Apricot seed oil contains essential fatty acids, such as linoleic acid (omega-6) and alpha-linolenic acid (omega-3), which the human body cannot produce on its own. Linoleic acids can help brain, skin, bone, immune, and reproductive health, while alpha-linolenic acid has been said to be good for heart health: preventing heart attacks, as well as lowering high blood pressure and cholesterol.

Can you preserve apricots?

However, apricots are fragile and bruise easily. Luckily, you can still enjoy the benefits of apricots even when they’re preserved, as the dried fruit manages to retain several nutrients that are present in the fresh version of the fruit. The drying process may degrade several of its water-soluble vitamins (such as vitamin C), but that only adds more concentration to other present nutrients.

How much potassium is in apricots?

You can expect to consume around 259mg of potassium for every 3.5 ounces of apricots (approximately half a cup of fruits).

Why are dried apricots better than undried apricots?

Therefore, dried apricots can provide a higher concentration of nutrients per fruit when compared to the original undried form. If you are exercising or undertaking a physical activity such as hiking, dried apricots would be a plus because they are energy-dense.

Why are apricots so good for you?

Increased Concentration of Nutrients. The vitamins, minerals, and dietary fiber present in apricots become significantly concentrated when they are dried. 2. Promoting Eye Health. Dried apricots are a natural source of Vitamin E and Vitamin A, both of which have numerous amazing health benefits.

What is the difference between fresh and dried fruit?

Fresh Fruits vs. Dried Fruit. Fresh fruits have some pluses and minuses when you compare them to dried fruit. The first and perhaps most distinct advantage is that drying apricots provides an extended shelf life to the fruit. There are two methods used to dry fruits, and each of them has its pros and cons.

What are apricots packed with?

Apricots are packed with life-giving nutrients, including Vitamin C, Vitamin A Vitamin A, Potassium, among many other amazing nutrients. They provide an excellent source of dietary fiber and a number of health-promoting phytochemicals and minerals. They are a low calorie-comprising food; containing 48 calories for every 100 grams.

How many calories are in a cup of apricots?

A similar cup of dried apricots, on the other hand, contains significantly less water and around 212 calories. Fresh apricots contain roughly 3.1 grams of fiber, while dried ones contain about 9 grams of fiber. Therefore, dried apricots can provide ...

How big is an apricot?

Apricot fruit usually weighs around 35 grams and can grow to be about 4-5cm in diameter. It has a single pit located in the middle, which is surrounded by its edible flesh that has a crunchy taste and aromatic smell. Inside the stony shell, lie encased Apricot seeds, which have their own powerful presence.

How much potassium is in a cup of apricots?

The food with the highest potassium content per typical serving is Apricots, dehydrated (low-moisture), sulfured, uncooked which contains 2201.5 mg in 1 cup (or 119 g). The percentage of the recommended daily value for this serving is 47 %.

Which has more potassium, a banana or an apricot?

In terms of potassium percentage this is 417 % more potassium. A banana has an overall nutritional value score of 16 out of 100, whereas Apricots, dehydrated (low-moisture), sulfured, uncooked has a nutritional value score of 16 out of 100.

What are the nutrients in apricots?

Other important and potassium related nutrients are Calories, Sodium, Protein, Fat and Carbohydrate. For this 100g serving for Apricots, dehydrated (low-moisture), sulfured, uncooked, which is the top of the dried fruit list for potassium content in your diet, the amount of Calories is 320 kcal (16% RDA), the amount of Sodium is 13 mg (1% RDA), ...

What fruit has the highest potassium content?

The top dried fruit is Apricots, dehydrated (low-moisture), sulfured, uncooked with the highest potassium content, which in 100g contains 1850 mg of potassium. The total recommended daily allowance or RDA for potassium is 4700 mg.

How much potassium is in a banana?

The amount of potassium in a banana is 358 per 100g.As potassium percentage of the RDA this is 8 %. Comparing with Apricots, dehydrated (low-moisture), sulfured, uncooked, in 100g contains 1850 mg of potassium. As a percentage of the RDA this is 39 %. Therefore, Apricots, dehydrated (low-moisture), sulfured, uncooked has 1492 mg more potassium ...

What fruits are rich in potassium?

1. Dried Apricots. Many fruits are rich in potassium, but drying them concentrates mineral content. A half-cup of dried apricots contains almost a quarter of your daily requirement with about 1,1000 milligrams. The drying process increases the amount of calories and sugars per serving. Continued.

What fruits and vegetables have the most potassium?

Fruits like oranges, apples, and cantaloupe each contain about 5% of the daily potassium requirement per serving. 7. Milk. Dairy is one of the most common sources of potassium in our diets. One cup of reduced-fat milk contains 366 milligrams, while yogurt has slightly more for the same serving with 440 milligrams.

How much potassium is in a baked potato?

A medium baked potato has about 940 milligrams of potassium. But at least 60 % of this content comes from its skin, so consider removing the skin to lower the potassium levels. 3. Lentils. One cup of cooked lentils adds 730 milligrams of potassium to your meal, about 16% of your daily needs.

How much potassium is in tomato paste?

Tomato paste contains 670 milligrams per quarter-cup of potassium. Other tomato products may also contain high levels of potassium. A half-cup of tomato puree has 560 milligrams, while a medium fresh tomato contains about 290 milligrams.

How much potassium is in soy milk?

For those on a dairy-free diet, soymilk contains 287 milligrams of potassium per cup. 8. Chicken Breast. Most meats add some potassium to your meals. Chicken breast has the most per 3-ounce serving with 332 milligrams, but beef and turkey breast contain 315 and 212 milligrams, respectively.

Why is there so much potassium in my blood?

The most common cause of too much potassium in your blood is kidney disease. Kidneys that are not functioning properly may be unable to remove extra potassium from the blood. This excess potassium doesn’t leave your body through urine. Instead, it travels through your kidneys and back into your bloodstream.

Why is potassium important for the body?

Your body requires a delicate balance of potassium in order to maintain proper function of your heart and other muscles. Hyperkalemia, or high potassium, is a condition in which you have too much potassium in your blood. Too much potassium can cause health problems such as a heart attack.

How much vitamin A is in dried apricots?

Dried apricots provide small amounts of calcium, iron, magnesium, phosphorus and potassium. They provide about 1,171 IU of vitamin A and 1.4 mg of vitamin E. There are only 3 mg of sodium per serving, making dried apricots a low-sodium food and a good choice for those with high blood pressure.

How many apricots are in a serving?

A serving of dried apricots is about 1/4 cup. This is about 28 g, or eight halves of the dried fruit. The dried fruit can be stewed if preferred, with or without added sugar. Nutrient information is provided for the plain, dried fruit.

How much dried fruit equals one cup of fresh fruit?

Dried fruits like apricots are a good source of fiber and can be included in a healthful diet as a fruit serving, with 1/2 cup of dried fruit equal to one cup of fresh fruits. These fruits can provide lots of vitamins and minerals, but beware: Calories add up very quickly.

Is dried apricots good for blood pressure?

There are only 3 mg of sodium per serving, making dried apricots a low-sodium food and a good choice for those with high blood pressure. Advertisement.

What foods have high potassium?

High Potassium Foods — Dried Fruits Table. For those looking for the health benefits of improved blood pressure, reduced osteoporosis and less risk of kidney stones – all of which you get from high potassium foods, fruits are a tasty way to go. Many fruits have a highly favorable potassium to sodium ratio. All those in this table have ...

What is the potassium to sodium ratio of fruits?

Many fruits have a highly favorable potassium to sodium ratio. All those in this table have a greater than 3:1 potassium:sodium ratio. Autumn is a great time to go for hikes and take in all those great fall colors. Dried fruits are a great snack to take along. They pack a lot of nutrition in a small, light package.

Do fruits have potassium?

Normally, fruits have high water content, but when they are dehydrated or dried they provide a lot of potassium in a small piece. The values in the table are for a 100 grams of food (about 3 1/2 ounces). The potassium and sodium are in milligrams.

Does dried fruit lose water?

Before the dried fruit loses water in the drying process, the amount of potassium in 100 grams of food is less. But the amount of potassium in a piece of fruit is not less – the piece of fruit is just heavier and the potassium is diluted from the water. If you stew the fruit, be sure to drink the water, since some of the potassium will go into ...

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.

What are some good foods to add potassium to your diet?

Summary Sweet. potatoes are a great way of adding more potassium to your diet. Just one.

How much potassium is in a cup of white beans?

One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI ( 1. Trusted Source. , 3, 12 ).

How much potassium is in a sweet potato?

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.

How much potassium should I take daily?

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.

What fruit has the highest water content?

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.

How much potassium is in coconut water?

One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. Plus, it’s a good source of magnesium, calcium, sodium and manganese ( 1, 11 ).

What is the daily value of potassium?

The current daily value (%DV) for potassium is 4700mg, recently increased from 3500mg by the FDA. Below is a list of fruits high in potassium, for more, see the extended lists of potassium rich fruits, dried fruits high in potassium, and articles on high potassium foods and high potassium vegetables. You can also use the nutrient ranking tool ...

What is the purpose of potassium?

Last Updated: December 24th, 2020. Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Overdose of potassium from natural sources ...

Can you overdose on potassium?

Overdose of potassium from natural sources is nearly impossible, however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. Potassium from fruits, like the ones listed below, are considered safe and healthy.

What fruits are dried?

Other varieties of dried fruit are also available, sometimes in candied form (sugar coated). These include mangoes, pineapples, cranberries, bananas and apples.

What are the benefits of dried fruit?

Of all the dried fruit, they are one of the richest sources of antioxidants, contributing to reduced oxidative damage in the body ( 3. Trusted Source. , 22.

What is dried fruit?

Dried fruit is fruit that has had almost all of the water content removed through drying methods. The fruit shrinks during this process, leaving a small, energy-dense dried fruit. Raisins are the most common type, followed by dates, prunes, figs and apricots. Other varieties of dried fruit are also available, sometimes in candied form ...

Why are sulfites added to dried fruit?

Sulfites are added to some dried fruit to preserve color, which may cause adverse effects in sensitive individuals. Dried fruit that is improperly stored and handled may also be contaminated with fungi and toxins.

What fruit has the most water content removed?

Dried fruit has had most of the water content removed. The most common varieties are raisins, dates, prunes, figs and apricots.

Why do dried fruits look so appealing?

This makes the dried fruit look more appealing, because it preserves the fruit and prevents discoloration.

How much fiber is in dried fruit?

By weight, dried fruit contains up to 3.5 times the fiber, vitamins and minerals of fresh fruit. ). However, there are some exceptions.