18 Foods High in Potassium

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Potassium is an essential mineral and electrolyte that is required by your body in order to keep your blood pressure in a healthy range, transfer nutrients into your cells, and maintain healthy neuron and muscle function.

Because your body is unable to create it on its own, it is referred to be an important nutrient. Therefore, in order to satisfy your suggested daily needs, generally referred to as your Daily Value (DV), you must obtain potassium from the foods that you eat.

However, the majority of people’s diets do not provide them with an adequate amount of potassium. It is estimated that less than 0.015 percent of adults in the United States satisfy their potassium requirements on a daily basis.

The majority of people believe that a banana is the best food to enhance their potassium intake because it includes approximately 9 percent of the daily value for this mineral in a medium-sized banana. But bananas aren’t the only fruit that might be a rich source of potassium.

The following list contains 18 items that are higher in potassium content than a banana.

1. Avocados

Avocados are a fantastic source of vitamin K, folate, and heart-healthy fats.

345 milligrammes of potassium, or seven percent of the daily value, can be found in 68 grammes of avocado flesh that has been peeled and seeded. When consumed in its whole, one avocado provides nearly 15 percent of the daily value (DV) in a single serving.

Additionally, those with high blood pressure, who frequently have to increase their potassium consumption while simultaneously reducing their salt intake, may benefit from eating avocados. A half of an avocado has only 0.2 percent of the daily value for sodium, making it one of the fruits with the lowest sodium content overall.

Avocados are loaded with nutrients, and eating just one delivers approximately 15 percent of the potassium that your body requires on a daily basis. Additionally, they are an excellent source of vitamin K and folate.

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2. Sweet potatoes

White potatoes are frequently substituted with sweet potatoes in a variety of recipes.

They are a particularly wholesome method for ensuring that you get enough potassium in your diet. A portion of mashed sweet potato, about 1 cup (328 grammes), contributes 16% of the daily value.

In addition, sweet potatoes have a negligible amount of fat, provide a trace amount of protein, and are an excellent source of both complex carbohydrates and fibre.

In addition to this, they are a wonderful source of vitamin A, which is necessary for healthy vision. The same portion of sweet potatoes has vitamin A equivalent to more than 200 percent of the daily value.

These tasty root veggies can be combined with a source of protein such as beans or meat, some dark greens or colourful vegetables, and a small amount of fat to make a meal that is well-balanced and satiating.

In just one cup of mashed sweet potatoes (328 grammes), you can get some protein, fibre, and vitamin A. Sweet potatoes also include 16 percent of the daily value for potassium.

3. Spinach

One of the veggies that are packed with the greatest nutrients is spinach.

The amount of potassium included in just one cup (190 grammes) of frozen spinach is equal to 12 percent of the daily intake. In a similar vein, around 11 percent of the daily value can be found in 3 cups (90 grammes) of raw spinach.

Additionally, it is rich in a variety of other nutrients. The same portion of frozen spinach contains 37 percent of the daily value for magnesium, 58 percent for folate, 127 percent for vitamin A, and 857 percent for vitamin K.

One cup (190 grammes) of frozen spinach or three cups (90 grammes) of fresh spinach contains around 12 percent of the daily value for potassium. In addition, this vegetable is an excellent source of folate, magnesium, and vitamins A and K.

4. Watermelon

The watermelon is a huge, delectable fruit that contains a high percentage of water.

Slightly two wedges, which is equivalent to around one-eighth of a melon or 572 grammes, have just under 14 percent of the daily need for potassium.

Additionally, there are 44 grammes of carbohydrates, 3.5 grammes of protein, 0.8 grammes of fat, and 2.2 grammes of fibre in the same serving size. In addition to that, this luscious, ruby-red melon is an excellent provider of magnesium as well as vitamins A and C.

Just two wedges of watermelon give around 14 percent of the daily value for potassium. Watermelon is a delectable summertime fruit. Additionally, it contains a wide variety of other vitamins and minerals.

5. Water from a coconut

Coconut water is a drink that is very good for rehydrating your body.

Because it includes important electrolytes that aid in the process of drawing water into your cells, it is an ideal natural alternative to sports drinks. Additionally, during exercise, its natural sugars offer energy, and thereafter, they assist in the replenishment of glycogen stores that were depleted.

The amount of potassium found in just one cup (240 mL) of coconut water is equivalent to thirteen percent of the daily requirement. In addition to that, it is an excellent supplier of manganese, magnesium, and sodium.

After a strenuous workout, a glass of coconut water that has been chilled and served with ice is sure to be incredibly pleasant. Simply make sure to stay away from the types that have extra sugar.

Not only is coconut water a wonderful beverage for hydration, but it is also an excellent source of potassium, with 13 percent of the daily value (DV) included in just one cup (240 mL). Additionally, it is an excellent supplier of the minerals magnesium, sodium, and manganese.

6. Beans

Beans are an excellent source of plant-based proteins and the complex carbohydrates that come from plants.

With a remarkable 21 percent of the daily value packed into just one cup (179 grammes) of white beans, their potassium content is more than double that of a single banana. One serving of black beans contains 13 percent of the daily value for protein.

Even though black beans have phytates, which are an antinutrient that can prevent your body from absorbing minerals, you can minimise the number of phytates in dry beans by soaking them in water for 12 hours before cooking them. This is because the phytates will leach into the water.

Beans, whether white or black, are extremely adaptable and simple to incorporate into a variety of dishes, including salads, burritos, and stews.

The amount of potassium found in beans is really high. Both black beans and white beans are wonderful methods to increase the amount of potassium in your diet; however, white beans contain more potassium than black beans do.

7. Legumes

In addition to beans, the legume family also contains foods such as chickpeas, peanuts, soybeans, and lentils; all of these foods have a high potassium content.

For instance, a serving of one cup (198 grammes) of lentils has fifteen percent of the daily value (DV) for the mineral, but the same serving size of chickpeas, soybeans, and peanuts provides ten percent, nineteen percent, and twenty-three percent of the DV, respectively.

Phytates can be found in a variety of legumes, including lentils, chickpeas, and others. Therefore, it is important to remember to soak them overnight in order to lower the number of phytates they contain. You might also attempt growing sprouts from them.

Potassium can be found in high concentrations in legumes including lentils, chickpeas, soybeans, and peanuts. It is possible that the mineral absorption will be improved by soaking or sprouting them before eating them.

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8. Tomato paste

Cooked tomatoes that have been peeled and seeded are the starting point for making tomato paste.

Only 50 grammes, which is equivalent to three tablespoons, contains more than ten percent of the daily value. Additionally, tomato paste is an excellent source of vitamin C and lycopene, which is a powerful antioxidant that has been shown to inhibit the growth of cancer cells.

Be wary of items that have additional sweeteners, additives, or preservatives because this concentrated condiment imparts taste to all tomato-based sauces and foods, but it is a great flavour enhancer on its own. You should probably go for the product that has the fewest number of components.

Not only does adding tomato paste to your food make it taste better, but it also adds a significant amount of potassium to the dish. Only three tablespoons’ worth (or fifty grammes) provides around ten percent of the daily value.

9. Butternut squash

The winter squash known as butternut has a flavour that can best be described as sweet. Although it is officially a fruit, it is prepared in the same way as a root vegetable.

12 percent of the daily need for potassium can be obtained with just one cup (205 grammes). In addition, it is an excellent source of vitamins A and C and also contains certain B vitamins, vitamin E, and magnesium, albeit in much lower concentrations.

For meals like baked vegetables or substantial soups, butternut squash can be readily roasted, boiled, steamed, or chopped for use as an ingredient.

One cup of butternut squash provides 12 percent of the daily value for the mineral potassium, making it an excellent food choice (205 grams).

10. Potatoes

Potatoes are a type of root vegetable that is high in starch and continue to be a staple diet in many nations.

The amount of potassium found in one medium boiled potato (167 grammes) is equal to 12 percent of the daily requirement.

However, there are numerous types of potatoes, and the soil in which they are cultivated may influence the amount of potassium that is contained in the potatoes.

Potatoes are a dietary staple in many homes because of their high potassium content and versatility. It is common for one medium potato to give 12 percent of the daily value for this mineral.

11: Dried apricots

Dried apricots typically have pits removed and have a longer shelf life than fresh ones. Only one-fifth of a cup, or 65 grammes, delivers 16 percent of the daily need for potassium.

Additionally, these fruits are an excellent source of fibre, as well as vitamins A and E.

Dried apricots make a lovely addition to muesli, and they are also a great option for a nutritious snack to bring along on day hikes or camping vacations.

When looking for an alternative to bananas that are high in potassium, dried apricots are an excellent choice. Only a half cup provides 16 percent of the daily value (DV), in addition to providing fibre and vitamins A and E.

12. Swiss chard

Swiss chard, also known as silverbeet or just chard, is a leafy green vegetable with a sturdy stalk that varies in colour from red to orange to white. Other names for Swiss chard include beet chard and chard.

It also has a very high nutritional value. One cup (175 grammes) of cooked chard provides 20 percent of the daily value for potassium, which is more than double the amount of potassium found in a banana.

In the same amount, you’ll get 476 percent of your daily value for vitamin K and 60 percent of your daily value for vitamin A, all while enjoying a diet that’s low in calories and high in fibre.

Swiss chard is a wonderful leafy green that can be steamed or sautéed with a touch of olive oil to produce a flavorful salad foundation.

A cooked cup of Swiss chard (175 grammes) has more than twice as much potassium as a banana does, which works out to around 20 percent of the daily value.

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13. Beets

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Beets that have been boiled provide 11 percent of the daily value for the mineral potassium in just one cup (170 grammes).

Additionally, this root vegetable contains nitrates, which, when turned into nitric oxide in your body, have been demonstrated to enhance blood vessel function and general heart health.

Additionally, beets are a rich source of folate, which is a vitamin required for the production and repair of DNA. One cooked cup (170 grammes) of beets provides 34% of the daily need for folate.

Beets are delicious whether they are boiled, pickled, or eaten raw.

One cup of boiling beets has 11% of the daily value for the mineral potassium (170 grams). In addition to this, they are an excellent source of folate and contain nitrates, both of which have been proved to be beneficial to the health of the heart.

14. Pomegranate

Pomegranates are a type of fruit that can range in colour from red to purple and are packed with many seeds. They are known to be very good for one’s health. 14 percent of the daily need for potassium is provided by a single entire fruit, which weighs 282 grammes.

In addition, pomegranates are loaded with the nutrients folate as well as vitamins C and K. In addition, with 4.7 grammes of protein per fruit and a total weight of 282 grammes, they have more protein than the majority of other fruits.

In addition to providing a sizeable quantity of folate, fibre, protein, and vitamins C and K, pomegranates also provide 14% of the daily value for the mineral potassium.

15. Fruit and vegetable juices

Consuming juices made from fruits and vegetables is yet another simple approach to improving the amount of potassium in your diet.

It would appear that citrus juices are the best source of potassium.

For instance, one cup (240 mL) of orange juice that is one hundred percent has approximately 10 percent of the daily value (DV) for potassium, whereas the same amount of grapefruit juice contains only 9 percent of the DV.

Pomegranate juice is a good example of an excellent option. Pomegranate juice is high in potassium. Pomegranate juice has 11 percent of the daily value packed into a serving size of one cup (240 millilitres).

This mineral can also be found in high concentrations in the juices of certain vegetables.

For example, one cup (240 mL) of tomato juice has 10 percent of the DV, while one cup (240 mL) of carrot juice contains 15 percent of the DV.

One cup of certain fruit and vegetable juices, such as orange, grapefruit, pomegranate, carrot, and tomato juice, contains the equivalent of nine percent or more of the daily value for potassium (240 mL).

16. Fish

Aya Brackett is responsible for the photographs. Aya Brackett is responsible for the photographs.

Potassium can be found in both the lean and fatty varieties of certain fish.

For instance, a single half fillet of cooked fish (154 grammes) contributes 12 percent of the daily value, whereas a single entire fillet of haddock (150 grammes) contributes 11 percent.

In the same vein, a serving size of half a fillet of cooked salmon (154 grammes) has a remarkable 21 percent of the DV, whilst the same amount of tuna boasts 17 percent of the DV.

In addition, fatty fish such as salmon and tuna are abundant in omega-3 fatty acids that are beneficial to the heart and may further lessen the likelihood that you may develop heart disease.

A wide variety of fish species, both lean and fatty, are great providers of potassium. In addition, the omega-3 fatty acids found in fish like salmon and tuna may help lower the chance of developing heart disease.

17. Yams

Yams are tubers that are typically consumed in South America, Western Africa, and the Caribbean due to their high starch content. They are quite comparable to yuca or cassava, however, the flesh of these plants can range in colour from yellowish-white to pink or even purple.

Additionally, yams have a high potassium content, with one cooked and cubed cup (136 grammes) supplying 19% of the daily need for the nutrient.

More than twice as much potassium is contained in a single one-cup serving (136 grammes) of cooked yam as there is in a medium banana.

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18. Salt substitutes

In an effort to assist people to consume less sodium, salt substitutes were developed. An excessive intake of salt has been linked to an increased risk of developing high blood pressure.

These substitutes replace sodium with another element or a mix of elements, most commonly potassium, to lower the risk of heart disease without decreasing the amount of salt that is perceived to be consumed or the flavour of the food.

In contrast to table salt, which is constituted entirely of sodium chloride, salt substitutes could have a composition that consists of, for example, 65 percent sodium chloride, 25 percent potassium chloride, and 10 percent magnesium sulphate. Others may give potassium chloride that is one hundred percent, which has 11 percent of the daily value in just 1 gramme.

However, keep in mind that individuals who suffer from kidney or liver disease may be required to stay away from salt substitutes that contain a significant amount of potassium.

One gramme of potassium chloride-based salt substitutes provides 11 percent of the daily value for the mineral. These salt substitutes are composed entirely of potassium chloride.

What is the recommended daily intake of potassium?

Potassium is a micronutrient, which means that you only need to ingest it in very little amounts (in terms of milligrammes). Potassium is similar to other vitamins and minerals in this regard (mg).

In accordance with their respective Daily Values (DV), the recommended amounts of vitamins and minerals to take in on a daily basis, and vitamin and mineral requirements are determined.

The daily value (DV) for potassium in healthy people is 4,700 milligrammes. You can take in this quantity if you maintain a diet that is balanced and rich in variety.

Although Western diets tend to be low in potassium and high in sodium — two factors that can increase your risk of heart disease — eating foods from the list above may help you easily increase your potassium intake. This is despite the fact that Western diets are often low in potassium and high in sodium.

You can easily meet the recommended daily allowance (DV) of 4,700 mg of potassium for healthy persons if you eat a diet that is well-balanced.

Conclusion

Although bananas are a rich source of potassium, several other healthful foods, such as beets, sweet potatoes, and legumes, give more potassium per serving than bananas do. Even one cup of Swiss chard, one cup of yams, and one cup of white beans have twice as much potassium as one medium banana.

Consuming a wide variety of plant foods on a daily basis is essential if one wants to consume an adequate amount of potassium. Additionally, seafood such as salmon, tuna, and cod are excellent examples of animal products that are rich in this mineral.