Did you know that boosting your potassium intake could slash the risk of strokes by 23%? Yes, potassium is a key player in maintaining good health. Potassium is often overlooked, in spite of its major role in the functioning of the body. Potassium is an essential nutrient which maintains fluid and electrolyte balance in the body. It protects the blood vessels from oxidative damage, preventing the thickening of the vessel walls. Potassium also controls muscle functioning.
A deficiency in potassium can jeopardize your health in many ways. Chronic low potassium levels in the body can lead to fatigue, hypertension, irritability and heart diseases. It can also lead to kidney damage in extreme cases.
The normal levels of potassium are very important. It is practically impossible to get an overdose of potassium through natural sources. Consuming too much potassium via potassium salts can lead to nausea, cardiac arrest and vomiting. Extremely high or low levels of potassium can damage the heart and nervous system.
Recommended Dietary Allowance:
The daily recommended dietary allowance of potassium is 3.5 grams. An adult should aim to get 4700 milligrams of potassium. Potassium, in the form of supplements, can have adverse effects on the body. This dietary mineral is best obtained from natural sources. It is found in varying amounts in almost all foods.
Top 10 Potassium Rich Foods:
Cooked or uncooked, white beans are one of the best sources of potassium. A cup serving of white beans provides 1004 milligrams of potassium. This equals to 29% of the daily value. This legume contains starch, iron, protein and fiber in moderate amounts. Unprocessed soy products are a great source of potassium and can help fight inflammation in the body. Half a cup of cooked soybean provides 500 milligrams of potassium. Other beans rich in potassium include Lima, kidney, pinto and adzuki. Beans are an excellent food to manage the blood sugar levels in your body.
Per 100 grams serving – 1,483 mg
2. Potatoes (Sweet, Baked with Skin):
Baked, fried or mashed, potatoes are one of the healthiest and most versatile foods to include in your diet. Sweet potato ranks the highest on the list of foods rich in potassium. A medium sized sweet potato provides a whopping 694 milligrams of potassium, amounting to 15% of the daily recommended value. Sweet potato also provides the body with fiber, carbohydrates and beta-carotene. Potatoes are also high in Vitamin B6, which is very important for healthy hair and skin. A 100 grams serving of baked potato provides 535 milligrams of potassium. Remember, potatoes are high in simple carbohydrates and are not recommended for diabetic patients. Sweet potatoes are better alternatives to potatoes as they aid in blood sugar regulation.
Per 100 grams serving – 421 mg
3. Dried Apricots:
This popular dried fruit is one of potassium rich foods. A 100 grams serving of dried apricot provides 1162 milligrams of potassium. This amounts to 33% of the daily recommended amount. Other dried fruits rich in potassium include prunes, raisins and peaches. A half cup serving of raisins provides 534 milligrams of potassium, while a cup of dried prunes provides 40% of the daily value.
Per 100 grams serving – 1,162 mg
4. Yogurt (Plain, Skim/ Non- fat):
This quick and easy snack is not only high in calcium, but can also help you meet your daily potassium needs. Chocolate yoghurt is the best source of potassium out of all the dairy products. It provides 24% of the daily value. One cup of plain yoghurt provides 625 milligrams of potassium. This equals to 18% of the daily value. Whole fat curd provides 11% of the daily recommended amount of potassium. You can mix plain yogurt with granola, oats and cereals. Yogurt also contains probiotic, natural bacteria that aids digestion and keeps the gut healthy.
Per 100 grams serving – 141 mg
Fishes like salmon, halibut and tuna contain nearly 500 milligrams of potassium per serving. Salmon fish is one of the best foods rich in potassium. One fillet of this tasty fish provides 534 milligram of potassium. Other fishes high in potassium include pompano, halibut, anchovies, herring, mackerel and yellow fin. Researchers have also found that eating fish regularly can increase one’s lifespan and reduce the risk of heart diseases by up to 35%. Fishes are also lauded for their high omega 3 content.
Per 100 grams serving – 392 mg
Avocado is a potassium-rich food, offering a wide range of health benefits. It contains three times more potassium than a banana. A medium sized avocado provides 975 milligrams of potassium, amounting to 28% of the daily value. It also contains magnesium, folate, antioxidants and fatty acids in high concentrations. It is also a rich source of lutein, a cancer-fighting carotenoid. You can eat this versatile fruit whole or blend it in a smoothie.
Per 100 grams serving – 485 mg
Mushroom is a low calorie food included in potassium rich foods list that offers an array of benefits. It provides a texture and taste to the foods and has a high nutritional value. A cup of sliced white mushrooms contains 428 milligrams of potassium. Portabella, brown, enoki, shiitake and maitake mushrooms are also rich in potassium. It also provides minerals like niacin, phosphorus, zinc, folate, thiamin and selenium. Add mushrooms to your entrée to increase its flavor and potassium content.
Per 100 grams serving – 506 mg
Contrary to popular belief, banana is not a rich source of potassium. An average banana provides 105 calories and 422 milligrams of potassium. Banana packs resistant starch, a healthy carbohydrate that fills you up quickly and boosts the metabolism.
Per 100 grams serving – 358 mg
9. Carrot Juice:
Carrot juice is one of the healthiest additions to your breakfast. One glass of carrot juice comes packed with 500 milligrams of potassium. Carrot juice is highly beneficial for the eyes and vision as well. Freshly squeezed carrot juice is also a good source of calcium, folate and B complex vitamins.
Per 100 grams serving – 689 mg
Milk is a quintessential health food that can help you meet your daily potassium value. Non-fat or skimmed milk provides 382 milligrams of potassium per cup. Blend milk with fresh and dried fruits to make a healthy milkshake.
Per 100 grams serving – 150 mg
Boost your potassium intake by consuming these foods rich in potassium and do share your comments below.
Check out the few other high potassium and low potassium foods.
|High Potassium Foods|
|Food type||Food Name|
- Dried fruits
- Oranges & orange juice
- Prune juice
- Dried beans & peas
- Potatoes, French fries
- Spinach (cooked)
|- Sweet potatoes|
- Tomatoes, tomato sauce
- Vegetable juices
- Winter squash
|- Ice cream|
|- Salt substitute|
- Seeds and nuts
|Disclaimer: The above list does not include all foods high in potassium. Portion size also plays a role in the amount of potassium you get from the foods you eat. Consult your dietitian and doctor about what to eat based on your individual requirements.|
|Low Potassium Foods|
- Fruit Cocktail
- Canned Pears
|- Green beans|
- Summer squash
- Sweet peppers
|Dairy substitutes||- Nondairy creamers|
- Rice milk (unenriched)
|- Sorbet or Popsicle|
- Nondairy whipped topping
|Snacks||- Jelly Beans|
- Hard candies
- Plain donuts
|- Popcorn (unsalted)|
- Pretzels (unsalted)
- Red licorice
|Disclaimer: The above list does not include all foods low in potassium. Portion size also plays a role in the amount of potassium you get from the foods you eat. Consult your dietitian and doctor about what to eat based on your individual requirements.|
|List Source - Davita|
Also check out the below high iron, magnesium, zinc and proteins foods list.