Foods High in Potassium: Top 15 Potassium Rich Foods
Potassium’s vitality as a nutrient simply cannot be overstated with its various uses in the human body. For one, this includes maintaining the fluid and electrolyte balance. Fatigue, mood disturbances such as irritability, and a high blood pressure or hypertension are among the symptoms you need to look out to ensure you are not at risk of developing a full-blown potassium deficiency. Some people though, like with those kidney problems are advised not to consume that much of the mineral due to some negative consequences.
Despite this, it is estimated that only 3% of the American population meet their requirement for potassium consumption, with the majority of them not having enough perhaps due to lifestyle and the lack of food and vegetable consumptions. Thus, a higher RDI or Recommended Daily Intake for the mineral is set in the US at 4,700 mg compared to other countries. This doesn’t mean though that almost all acquire potassium deficiency since it is basically a rare condition, mostly driven by an unhealthy diet. In this list, we break down some foods with potassium—15 foods to be specific—which include various types of vegetables (obviously), some fruits, and other foods that are virtually in anyone’s kitchen. So without any ado, here is the list:
Top 15 Potassium Rich Foods
First on our list of foods high in potassium is a fruit being considered as the number one food having the highest content of the mineral—apricots. This sweet and tart fruit with a yellowish to orangish color is much more potent in its dried form compared to the fresh one, as with other dried fruits, since the nutrients and other properties it contained are concentrated altogether. Dried apricot, in this case, can provide you with 1511 mg or milligrams of potassium for a cup of serving size; that’s 43% DV or Daily Value that tells you the percentage of how much of the nutrient you are getting on that particular serving in relation to how much of that nutrient is needed each day. Just be careful with its high calorie and sugar content though.
Perhaps the most famous fruit with high potassium is the banana. With a hundred gram of serving size, this tasty fruit gives off 358 mg of potassium or 10% DV. In a different scale, a cup of sliced bananas has 422 mg or 12% DV. This is aside from the other nutrients it contains such as vitamins B6 and C, together with fiber, antioxidants, and other minerals providing you with various health benefits. Another thing, its high carbohydrate and sugar content can give you energy, helpful when you are working out, which in turn can drain your potassium level. So it’s always a win-win situation with bananas. They can also enhance your mood with its tyrosine content that regulates dopamine, one of the happy hormones.
There is no wonder why everyone is going crazy with avocados these days; this incredible fruit is just tremendously nutritious. With 485 mg of potassium or 14% DV per 100 grams, avocados are becoming popular as one of the most vital potassium-rich foods. According to a study in the Nutrition Journal, a regular consumption of avocados reduces the risk of developing metabolic syndrome and other disease risk factors. Thanks to the high level of fiber, healthy fats, and antioxidants it contains, avocado intake can also help you to have a much healthier diet in general.
Pomegranates, Watermelons, Prunes, and Other Fruits
It would be a waste of opportunity not to include other fruits in this list that are also considered potassium-rich foods. Pomegranates, for instance, deliver 236 mg of potassium that is equivalent to 7% DV per a hundred gram of serving size. Both its seeds and juice are potent sources of the mineral. In fact, pomegranate juice ranks among the healthiest fruit juices the whole world over. Watermelons, on the other hand, offer 112 mg of potassium or 3% DV for the same serving size. Likewise, you can enjoy them as a cold-pressed juice since watermelons are basically 90% made up of water. Lastly, we have prunes or dried plums which boast a 21% DV for having 732 grams of the mineral, still on the same serving size. As aforesaid, dried fruits tend to be healthier; among them are dried peaches with 45% DV, raisins with 35%, dates with 28%, and dried apples with 11% among others, all for a cup of serving.
Veggie and Fruit Juices (Carrot, Coconut, and Orange)
Juices made from fresh fruits and even vegetables can be very healthy, with some of them being in itself foods high in potassium. The vision-tastic carrot being made into a healthy juice contains 689 mg of the nutrients; so that’s 20% DV. The water content of the wonder fruit coconut also has become so popular these days. And with 600 mg of potassium for a cup of coconut water, which is 17% DV, the trend really shouldn’t be a surprise. Among the citrus fruits family, orange won’t leave without anything to brag about; since a cup of orange juice comes close with 496 mg or 14% DV. Just be careful with its 20.8 grams of sugar content though.
While they are usually not considered as among the highly nutrient-dense veggies, potatoes can still rightfully claim its spot in this list of foods high in potassium. Consider this: one cup of cooked sweet potatoes can provide you with 950 mg of the nutrient, so that’s 27% DV. Plain sweet potatoes meanwhile on the same serving size have half of that amount, which is 448.2 mg or 13% DV. A hundred gram of baked potatoes, on one hand, has 544 mg of potassium or 16% DV.
The favorite vegetable of Popeye that gives him power is unsurprisingly among the most excellent foods with potassium. As a highly nutritious food, spinach has glycoglycerolipids that have anti-oxidative and anti-inflammatory properties and is now believed by the scientific community to be a potent cancer-fighting agent, blocking and slowing down the development of cancer cells and tumors. Back to the main discussion, a cup of cooked spinach covers for 24% DV of potassium for having 839 mg of the mineral while a hundred-gram serving size delivers 466 mg or 13% DV, with raw spinach providing 5% DV per cup. Popeye was a great role model after all.
The family of squash comes in varieties, with all of them incredible foods high in potassium. One cup of winter squash cubes, for instance, provides 406 mg of potassium or 12% DV. Butternut squash, on one hand, gives 493 mg or 14% DV for the same serving size, the highest in the family. One cup sliced of summer squash, conversely the lowest, has 296 mg or 8% DV while acorn squash delivers 485.8 mg or 14% DV for a cup of cubes. Fun fact: acorn squash also contains an impressive amount of carotenoids that, as an antioxidant, can help prevent and fight different types of cancer.
Beets, an edible root of the beet plant that is spherical in shape and dark red in color, are among the vegetable foods high in potassium. Raw beets are brimming with 442 mg of potassium or 13% DV while consuming cooked beets upturns quite a bit its mineral content to 518.5 mg or 15% DV, all in a cup of serving size. Now if you’re not fond of utilizing the slightly bitter beet greens, you might as well reconsider. Since cooking a cup of 1-inch pieces beet greens would grant you a whopping 1309 mg or 37% DV. Raw ones meanwhile have 289.6 mg or just 8% for the same serving size.
Swiss Chards and Parsnips
The last vegetable pair of potassium-rich foods is Swiss chards, a leafy green vegetable having yellow or red stalks, and parsnips, a root vegetable white in color whose closest relatives are carrots and parsley. A cup of Swiss chards contains 136.4 mg of potassium or 4% DV. Parsnip, on the other hand, has 498.8 mg or 14% on the same serving size. Consuming half a cup of sliced and cooked parsnips is already enough to give you 8% of the Daily Value of potassium with its 286 mg content of the mineral.
Tomato sauce has been everyone’s classic pasta topper. And for good reason, since along with other tomato products, tomatoes, in general, are potassium-rich foods. This is aside from the also essential lycopene that gives tomatoes their red color. One cup of tomato sauce gives off 727.7 mg of potassium; that’s 21% DV while a cup of cherry tomatoes has 353 mg or 10% DV. Of course, this is not to undermine the fruit’s (or vegetable, depending on your preference) potassium content. In any case, you now have a perfect reason to cook spaghetti more often.
The small family of legumes in contrast to their sizes have their own big share of being among the most famous foods high in potassium. Soybean sprouts, for example, for a serving size of one cup has 338 mg of potassium which is equivalent to 10% DV. Boiled soybeans or edamame meanwhile boast 885.8 mg of the mineral, equal to 25% DV for the same serving size. Black beans also have its fair share with 610.6 mg accounting for 17% DV of potassium but the star of them all is a cup of cooked large white beans, with its 1004.2 mg potassium content equivalent to 29% DV.
Mushrooms, which are often considered vegetables but actually are a type of fungi, should rightfully be included in this list of foods high in potassium. White button mushrooms, in particular, provide 356 mg of the nutrient in a 100-gram of serving size. That is tantamount to 10% DV. Other variants of mushrooms include brown or crimini with 9% DV and Shiitake with also the same DV. Portabella meanwhile has 15% DV while Maitake has 4%.
Salmons are extremely healthy foods; also among the foods high in potassium. A serving size of 6 ounces of salmon fillet can already cover up to 31% DV of the mineral. What with an astounding 1068 mg. On a different scale, its potassium content is equivalent to 628 mg or 18% DV for 100 mg of serving size. Other fishes considered to be potassium-rich foods include king mackerel with 28% DV, Spanish mackerel with 26%, both herring and yellowfin tuna with 26%, Swordfish with 24%, and Trout with 22% among others, all for a serving size of 6 oz fillet.
Yogurt and Other Dairy Products
The last item on our list of foods high in potassium is low-fat yogurt, of which for having 255 mg of the mineral, or equivalent to 7%DV for a hundred gram serving size, makes it one of the deliciously essential potassium-rich foods. For a different scale, a cup of the low-fat yogurt provides 625 mg or 18% DV. Now, if you’re worried about a high sugar content, you can opt for a regular plain yogurt, one that isn’t fruit-flavored. A cup of milk, on one hand, delivers 322 mg of potassium or 9% DV, while low-fat milk can give as much as 13%. Aside from them, other dairy foods with potassium include fat-free cream cheese with 22%, low-fat buttermilk with 13%, and even whole-fat yogurt with 11%. So what are you doing now? Start your nutritious dietary journey with these foods high in potassium.