Foods High In Potassium
- Spinach: Spinach tightens the muscle filaments and offers relaxation at proper intervals.
- Baked Potatoes: A baked potato (with skin) is one of those vegetables with high potassium levels that can supply 20% DV needed by the body.
- Mushrooms: Surprisingly, mushrooms and bananas offer the same amount of potassium levels.
- Dried fruits (raisins, apricots)
- Beans, lentils.
- Potatoes.
- Winter squash (acorn, butternut)
- Spinach, broccoli.
- Beet greens.
- Avocado.
- Bananas.
What fruit or vegetable has highest potassium?
What fruit or vegetable has the most potassium?
- Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
- Cooked spinach.
- Cooked broccoli.
- Potatoes.
- Sweet potatoes.
- Mushrooms.
- Peas.
- Cucumbers.
What fruits and vegetables are high in potassium?
Many fresh fruits and vegetables are rich in potassium:
- Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
- Cooked spinach
- Cooked broccoli
- Potatoes
- Sweet potatoes
- Mushrooms
- Peas
- Cucumbers
- Zucchini
- Pumpkins
What foods to eat if you have high potassium?
- Avocados
- Bananas
- Beet greens
- Bran
- Broccoli
- Brussels sprouts
- Cantaloupe
- Cheese
- Chocolate
- Coconut (including coconut products, like coconut water)
What meats are low in potassium?
– Reference.com Some meats that are relatively low in potassium are tongue, tripe, corned beef, and chicken legs and wings. Most meat contains large amounts of potassium. Beef, veal and lamb generally tend to be the highest in the mineral per serving.
What food holds the most potassium?
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 get 4700 of potassium a day?
A healthy adult should aim to consume 3,500–4,700 mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diet such as spinach, yams, avocados, bananas, and fish, such as salmon.
What food has more potassium than bananas?
Although bananas are a good source of potassium, many other nutritious foods, including sweet potatoes, legumes, and beets, offer more potassium per serving. Swiss chard, yams, and white beans even have twice as much potassium per cup as a medium banana.
What fruit is highest in potassium?
High Potassium Fruits List Avocados. Potassium. per Avocado. Potassium. ... Guavas. Potassium. per Cup. Potassium. ... Kiwifruit. Potassium. per Cup. Potassium. ... Bananas. Potassium. per Cup Sliced. Potassium. ... Cantaloupe. Potassium. per Cup. ... Pomegranate. Potassium. per Cup. ... Apricots. Potassium. per Cup. ... Honeydew Melon. Potassium. per Cup.More items...•
What increases potassium quickly?
Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Cooked spinach. Cooked broccoli. Potatoes.
What is the quickest way to get potassium into your body?
The best foods to eat include bananas, potatoes, acorn squash, spinach, melon or beans. Although potassium can also be found in meats, milk and grains, the potassium is much more easily absorbed from fruits, veggies and legumes. Call your doctor if you think you might need potassium supplementation.
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.
Which vegetable has the most potassium?
Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has an astounding 1,180 mg per cup, per USDA data. Swiss chard is a close second, with almost 1,000 mg per cooked cup, and even bok choy has around 445 mg per cup when cooked.
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 meat has the most potassium?
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.
What causes potassium levels 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).
Is peanut butter high in potassium?
Peanut butter also gives you some fiber, some vitamins and minerals (including 200 milligrams of potassium), and other nutrients. Unsalted peanut butter, with 5 milligrams of sodium, has a terrific potassium-to-sodium ratio. Salted peanut butter still has about twice as much potassium as sodium.
How do you get 4700 mg potassium from food?
You can reach it by cooking a 4-ounce piece of chicken, turkey, fish or beef and serving it with a baked sweet potato and half a cup of steamed or roasted broccoli. Don't panic if you don't reach the full 4,700 mg every single day.
How can I get my potassium daily full?
Leafy greens, beans, nuts, dairy foods, and starchy vegetables like winter squash are rich sources.Dried fruits (raisins, apricots)Beans, lentils.Potatoes.Winter squash (acorn, butternut)Spinach, broccoli.Beet greens.Avocado.Bananas.More items...
Is it OK to take a potassium supplement?
Potassium is needed to maintain good health. Although a balanced diet usually supplies all the potassium a person needs, potassium supplements may be needed by patients who do not have enough potassium in their regular diet or have lost too much potassium because of illness or treatment with certain medicines.
Do bananas or potatoes have more potassium?
One medium potato delivers 610 mg of potassium, or roughly 17% of the daily value (DV). That's about 40% more potassium than you'll find in a banana, which only contains 422 mg, or 9% DV. In addition to potassium, 1 medium potato provides 5 grams of fiber, 4 grams of protein, vitamin C and magnesium.
Why Do I Need to Change The Amount of Potassium I Eat?
1. You may need more potassium if you have hypokalemia (low potassium levels) or high blood pressure. You may also need more potassium if you are t...
How Much Potassium Does Fruit contain?
The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item. 1. High-potassium foods (more tha...
How Much Potassium Do Vegetables contain?
1. High-potassium foods (more than 200 mg per serving): 1. 1 medium baked potato, with skin (925) 2. 1 baked medium sweet potato, with skin (450) 3...
How Much Potassium Do Protein Foods contain?
1. High-potassium foods (more than 200 mg per serving): 1. ½ cup of cooked pinto beans (400) or lentils (365) 2. 1 cup of soy milk (300) 3. 3 ounce...
How Much Potassium Do Dairy Foods contain?
1. High-potassium foods (more than 200 mg per serving): 1. 6 ounces of yogurt (260 to 435) 2. 1 cup of nonfat, low-fat, or whole milk (350 to 380)...
How Much Potassium Do Grains contain?
1. 1 slice of white bread (30) 2. ½ cup of white or brown rice (50) 3. ½ cup of spaghetti or macaroni (30) 4. 1 flour or corn tortilla (50) 5. 1 fo...
What Other Foods contain Potassium?
1. 1 tablespoon of molasses (295) 2. 1½ ounces of chocolate (165) 3. Some salt substitutes may contain a high amount of potassium. Check the food l...
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.
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 ).
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 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 ).
How much potassium is in cooked spinach?
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.
How much potassium is in beets?
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.
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. ).
How much potassium is in a cup of avocados?
Avocados are also a good source of potassium. One cup (150 grams) of mashed avocado provides 1,120 mg of potassium ( 48 ).
How much potassium is in Swiss chard?
It’s packed with nutrients. One cup (175 grams) of cooked Swiss chard contains 961 mg of potassium ( 26 ).
How much potassium is in orange juice?
One cup (248 grams) of orange juice provides 496 mg of potassium. It’s also rich in folate, vitamin A, thiamine, and antioxidants ( 34, 35, 36 ).
How much potassium is in 1/2 cup of beans?
White beans are one of the best, containing 421 mg of potassium in 1/2 cup (130 grams) ( 3 ).
What is potassium?
Potassium is a mineral that is found in most foods. Potassium helps to balance fluids and minerals in your body. It also helps your body maintain a normal blood pressure. Potassium helps your muscles contract and your nerves function normally.
How much potassium does fruit contain?
The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item.
Can you refuse treatment?
You always have the right to refuse treatment. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.
Why do we eat beets?
The betalains in beets are a bigger reason to eat them than the potassium they contain. This is a specific antioxidant which is found primarily in beets, and provides you with many health benefits.
How much potassium is in salmon?
5. Salmon: 460mg Potassium (13% DV) Salmon and other fish are a great source of potassium, and also bring to the table protein, and omega-3s in many cases. You’ll want to be picky about the quality of the salmon you are eating, as they’re not all created equally.
How to get enough potassium?
Getting enough potassium doesn’t have to be hard, and as long as you’re in good health and eating a balanced and varied diet you are most likely at an acceptable level. Because of the healthy benefits it provides, it’s good to know which foods provide the most potassium so you can know without a doubt that your needs are met. You’ll get various amounts of potassium from fruits and vegetables, which is why it’s so important to make them a big part of your daily food intake. You’ll also find it in dairy products, as well as in fish and other meats. We’ve listed the top 15 foods highest in potassium so you can seek them out as a way to consciously improve your potassium level.
Why is kale so popular?
Kale has been the trendiest health food in recent years, and part of the reason why it gets so much press is its level of minerals, including potassium. It even manages to outdo spinach, the leafy green that often gets brought up in a conversation about foods high in potassium.
Why do people eat beans?
They help keep you feeling full for longer periods of time, and are high in fiber, and are often used in weight loss programs for these reasons. There are many extra benefits to eating beans, in addition to their high levels of potassium.
Which food has the most potassium?
Banana: 358mg Potassium (10% DV) Perhaps you thought bananas would rank higher on a list of foods with the most potassium. It’s common knowledge that bananas are a good source of potassium, and interesting to see that there are 5 other well-known foods that have more potassium in them than a banana.
Is spinach good for you?
It’s a good idea to add spinach to your plate, as it’s not just high in potassium but also high in fiber, iron, as well as an assortment of other vitamins and minerals.
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.
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.
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 foods are low in potassium?
Foods low in potassium include most refined fats and oils, grains like cornmeal, white rice, and white pasta, some cheeses like soft goat cheese, blueberries, leeks, and napa cabbage. Boiling vegetables in water and discarding the water they are cooked in can help reduce their potassium and electrolyte content. For more, see the article on low potassium foods, and low potassium vegetables.
How to reduce potassium in vegetables?
Boiling vegetables in water and discarding the water they are cooked in can help reduce their potassium and electrolyte content. For more, see the article on low potassium foods, and low potassium vegetables.
What is the role of potassium in the body?
Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. It also plays a critical role in the transmission of electrical impulses in the heart. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). ( 2) Unless you are on dialysis or have a special condition, ...
What is the daily value of potassium?
The current daily value (%DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA. ( 1) 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.
How to check USDA data?
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
How much ddi is recommended for adults?
The percent daily value (%DV) and the recommended daily intake (RDI) for adults is 4700mg per day. ( 2)
Which is better, sweet potatoes or white potatoes?
Note: Sweet potatoes are actually better for regulating blood sugar levels and are higher in nutrients than white potatoes. An average baked sweet potato with skin (180g) provides 18%DV of potassium.
How much potassium do you need?
Scientists around the world disagree on how much potassium humans need. One number that’s often cited is 4700 milligrams per day. Very few Americans reach that level.
What causes high potassium levels?
Hyperkalemia ( high potassium ). If potassium is too high, hyperkalemia can happen. Kidney disease is the most common cause of high potassium. If you have low kidney function, you may have to restrict your potassium intake. Hyperkalemia can cause heart problems. Extremely high potassium levels can cause the heart to stop. Treatment for hyperkalemia depends on its cause.
How do sodium and potassium work together?
Sodium and potassium work together in the body — sodium regulates the fluid outside the cells, while potassium controls the amount of fluid inside the cells.
What is the best potassium champ?
Dried apricot is the potassium champ with about one-quarter of your daily need in one serving. Raisins and prunes are also high on the list.
Why is potassium important for the body?
Your body needs potassium to help your nerves, heart, and muscles function correctly. But high potassium levels can lead to health problems.
What fruits have potassium?
Fruits that are high in potassium include bananas, cantaloupe, oranges, avocados, grapefruit, apricots, honeydew, guava and kiwi.
What foods help with blood pressure?
Potassium-rich foods like bananas, potatoes, prunes, oranges, tomatoes, lima beans, and sunflower seeds help your nerves, muscles, and bones. Potassium reduces the risk of high blood pressure and stroke. Low potassium (hypokalemia) and high potassium (hyperkalemia) can cause issues.
