Did you know that potassium is one of the essential electrolytes necessary for the proper functioning of our body? The right amount of potassium helps to take care of our heart, fluid balance, kidney health, and the well-being of our nervous system. Potassium helps maintain healthy body growth and control acid-base balance. Check out this article to learn more about foods high in potassium!
What is potassium?
Potassium is an important electrolyte that maintains the proper functioning of our body. It helps in the conduction of electricity that enables various other processes throughout our body. It takes care of the adequate contraction of the muscles necessary for the beat of our heart, keeps our blood pressure under control, prevents water retention, osteoporosis and also prevents the formation of kidney stones.
What is the recommended daily amount of potassium?
- Adolescents And Adults: 4,700 Mg / Day.
- Children 1 To 3 Years: 3000 Mg Per Day.
- Children 4 To 8 Years: 3,800 Mg Per Day.
- Children 9 To 13 Years: 4,500 Mg Per Day.
- Infants 0 To 6 Months: 0.4 Grams Per Day.
- Infants 7 To 12 Months: 0.7 Grams Per Day.
Safe blood potassium levels:
- 3.6 – 5.2 Would Be SAFE.
- More Than 6.0 Would Be DANGER.
Top List of Potassium Rich Foods in India:
Foods rich in potassium are very useful for our health. Here’s a list of the top 35 potassium-rich foods. Let’s take a look at them.
Meats are the greatest source of protein and sources of potassium. Red meat, including lean beef, turkey, and chicken, also provide potassium. Add meat to your daily diet to prevent or replenish potassium deficiency. Meats can consist of veal, pork, bacon, etc. All of these contain potassium.
Some meats, such as lean chuck, pot roast, lean round bottom, round thin eye, small rib eye can provide 2000 mg of potassium. Pork options can provide about 1,764 mg of potassium. Lean bone-in sirloin, lean whole ham, and lean tenderloin are also good sources of potassium.
- Dark Roast Turkey Meat (3 Ounces) Would Contain (250 Mg).
Foods high in potassium include fish such as tuna, halibut, cod, trout, and rockfish. Salmon is a high-potassium food and salmon grouper contains the highest amount of potassium of all shellfish. Salmon is best for heart health and many other cardiovascular diseases.
Other seafood such as cod, fried haddock, sardines, and flounder also contain potassium. Wild Atlantic salmon, Atlantic cod, Pacific halibut, and horse mackerel contain a small amount of potassium. Clams also have potassium, iron, and vitamin B12. Some of the samples in shellfish would be,
- Halibut, Baked: 75 G (2½ Oz) 396 Mg.
- Salmon, Spring, Baked: 75 G (2½ Oz) 379 Mg.
- Baked Trout: 75 G (2½ Oz) 347 Mg.
3. Dairy products:
Vegetables and fruits are known to be among the best food sources of potassium, but dairy products are not far behind on the list of high potassium foods. They can also provide you with a sufficient amount of potassium in your diet.
Whole milk (one cup) has more than 300 mg of potassium; the same amount of skim milk has almost (400 mg). The lower the fat in milk, the higher the potassium. Yogurt has between 350 and 500 mg per cup. This makes it a healthy option to add high protein yogurt to your healthy snack or breakfast.
- 6 Ounces Of Yogurt Contain (260 To 435 Mg).
- 1 Cup Of Fat-Free, Low-Fat Or Whole Milk Contains (350 To 380 Mg).
- ½ Cup Of Ricotta Cheese Contains (154 Mg).
- ½ Cup Of Vanilla Ice Cream Contains (131 Mg).
- ½ Cup Of Low-Fat (2%) Cottage Cheese Contains (110 Mg).
- 1 Ounce Of Cheese Contains (20 To 30 Mg).
It is well known that they are one of the best sources of potassium even though they only contain a small amount. If you are on a diet, you can consume the white of an egg. The yellow yolk contains fat and may not be preferred by many. The white part of an egg can fill it with 55 milligrams of potassium.
Eggs contain decent amounts of vitamin E, vitamin K, vitamin D, zinc, and calcium. They are incredibly rich in nutrition, reduce the risk of stroke, have significant benefits for eye health, aid in weight loss, etc.
- One Large Egg (60 Mg).
This is an immediate favorite for most people and is a delicacy when cooked in a variety of ways. Potatoes contain vitamin B6 which works best for glowing skin. It contains the highest amount of carbohydrates and one of the good sources of potassium useful for the proper functioning of the body’s cells.
Always bake potatoes in their skins, as the skin contains fiber. You can do this by adding a pinch of salt. It makes them even tastier and healthier. The carbohydrates in potatoes are bad for people with diabetes.
- Potatoes 421 Mg (100 Grams).
- One Medium Baked Potato, With Skin (925 Mg).
Beans rich in potassium are Lima beans, pinto beans, kidney beans, soybeans, lentils, etc. They are legumes that contain a good amount of starch, protein and fiber. White beans also contain iron, which is beneficial for our health.
Beans are one of the best potassium-fortified foods. White beans contain 561 mg of potassium in 100 g. They are the most abundant source of potassium, among others. Black beans also contain potassium, but not as much as white beans.
- Beans 358 Mg (100 Grams).
- ½ Cup Of Fresh Green Beans (90 Mg).
- ½ Cup Of Frozen Green Beans (85 Mg).
7. I am:
Soy is naturally rich in potassium and phosphorus and can be considered as one of the natural sources of potassium. People are more aware of the nutritional value of soy chunks and a welcome substitute alongside meat. People with allergies and thyroid problems should avoid soy.
Soy milk made from whole soybeans is ground and strained. Different flavored soy milk is commercially available and is found in protein bars, cereals, and protein shakes. Soy meat or textured vegetable protein is available and used as a substitute for meat.
- Soy (Raw) 1797 Mg (100 Grams).
- 1 Cup Of Soy Milk (300 Mg).
8. Sweet potatoes:
Sweet potatoes are another starchy tuber that contains a reasonable source of potassium. A large sweet potato provides 18% of the RDI. Among potassium-rich foods, sweet potatoes are not only good sources of potassium, but they are loaded with vitamin C, manganese, and vitamin B6.
Sweet potatoes help maintain the proper level of sugar in the blood. They are the richest source of potassium. Sweet potatoes contain many other vitamins and minerals that are helpful in curing irritability, fatigue, etc. They can be cooked in a number of ways, whether it’s steamed, broiled, baked, or baked.
- Sweet Potatoes 337 Mg (100 Grams).
- A Medium Baked Sweet Potato, With Skin (450 Mg).
9. Orange juice:
Oranges are rich in vitamin C and are also a good source of potassium. Studies show that regular consumption of orange juice is more likely to meet vitamin and mineral needs, and oranges are rich in potassium. People who choose oranges follow a healthier diet. They are less likely to be obese. Additionally, the antioxidants found in oranges and orange juice can help the body fight free radicals, heart disease, and inflammation.
Drinking orange juice with vitamin D and calcium helps improve bone health. It is better to focus on the whole fruit than the juice, as orange juice contains a lot of sugar. Eating raw oranges is great for boosting the immune system, and this makes it one of the most efficient and potassium-rich foods.
- 1 Small Orange (240 Mg) Or ½ Cup Of Orange Juice (235 Mg).
Dairy products consisting of milk and yogurt are high in potassium and rank high on the potassium-rich food table. People are more aware of the goodness of yogurt as probiotics.
Probiotics are ‘friendly bacteria’ that are present in the digestive system. These probiotics help boost the immune system and promote a healthy digestive tract. If you are looking for ways to start your day with potassium, plain yogurt will be the best option to make it healthy.
- 6 Ounces Of Yogurt Contain (260 To 435 Mg).
- 1 Cup Of Fat-Free, Low-Fat Or Whole Milk Contains (350 To 380 Mg).
Beans and lentils are the best sources of potassium and are full of fiber, vitamins, minerals, and protein. They are high in fiber and antioxidants. They help reduce inflammation, reduce the risk of heart disease, improve the colon and diabetes.
Lentils are not only rich in potassium, but also rich in iron and therefore good for the general health of the body and occupy an indisputable position in the diet rich in potassium.
- Half A Cup Of Cooked Pinto Beans (400 Mg) Or Lentils (365 Mg).
12. Oat bran:
Oatmeal contains many essential vitamins, fibers, and minerals. Oat bran is the outermost layer of oats. Oat bran is sold separately as its own product. It has many health benefits.
Oat bran is one of the potassium-rich products that is packed with nutrients, rich in antioxidants. It helps reduce the risk of heart disease, helps control blood sugar, supports gut health, offers relief for inflammatory bowel disease, reduces the risk of colorectal cancer, and aids in weight loss.
- Oat Bran, Raw 566 Mg (100 Grams).
Garlic is fat-free and protein-free. Garlic can contribute to a healthy diet and is one of the healthy sources of potassium. The other health benefits of garlic would be immune enhancement, anti-cancer properties, antioxidant benefits, cholesterol-lowering benefits, improving blood pressure, etc.
Garlic also has potassium, along with its various health benefits. Garlic is a vital source of selenium, manganese, and vitamin C. In addition to this, garlic is an excellent source of other minerals, such as phosphorus, calcium, potassium, iron, and copper.
- Contains 545.36 Mg Of Potassium Per 1 Cup.
- The Potassium Percent Of The Daily Value For This Serving Is 12%.
Barley contains potassium, fiber, folate, and vitamin B6. It has also added to the lack of cholesterol. All of these support a healthy heart. Barley is a good source of fiber that helps reduce the total amount of cholesterol in the blood. Reduces the risk of heart disease. As popular as it is in India, barley is quite high on the list of foods rich in potassium and belongs on the list that contains some of the healthy sources of potassium.
- Barley (Hulled): 452 Mg (100 G).
Coriander is a fragrant herb packed with antioxidants that has many culinary uses along with multiple health benefits. It stands out among herbs rich in potassium. Helps lower blood sugar, fight infection, and promote healthy heart, brain, skin, and digestive system. It is also a powerful source of dietary fiber, iron, manganese, and magnesium.
Coriander reduces bad cholesterol and increases good cholesterol levels. It has antioxidant and antibacterial properties and is used as a diuretic.
- Dried Coriander Leaves Have 4,466 Mg Of Potassium Per 100 G.
16. Poppy seeds:
Poppy seeds contain high levels of dietary fiber, important minerals like iron, potassium, calcium, phosphorus, magnesium, and zinc, and B vitamins. All of these are related to heart, digestive, and immune health. They provide respectable health benefits.
Among the spices rich in potassium, a teaspoon of poppy seeds contains calcium and phosphorus to cover 4% of our daily needs. Iron is important for carrying oxygen throughout the body and helps us to have a healthy immune system.
- Poppy Seeds 719 Mg (100 Grams).
Cheese is a nutritious, delicious and very versatile food. Since cheese is made from milk, it is reasonable to expect cheese to contain a large amount of potassium, since milk is rich in potassium.
Different cheeses have different levels of potassium. There are many varieties of cheese available. Cheese is consumed in the form of chunks, cubes, slices, grated, shredded, grated, stick and spread. Cheese has a large number of nutrients such as calcium, phosphorus, protein, zinc, vitamin B12 and vitamin A.
- Cheese (Cheddar): 98 Mg (100 Grams).
- Blue Cheese: 256 Mg (100 Grams).
- Half A Cup Of Ricotta Cheese (154 Mg).
Fruits rich in potassium:
Here we enlist, list of the 10 best fruits rich in potassium. Let’s take a look at them.
18. Banana rich in potassium:
Everyone knows how good bananas are for our health, but not many know that banana is rich in potassium and is one of the valuable sources of potassium. This delicious fruit is also rich in vitamin C, manganese, vitamin B6, magnesium, antioxidants, and fiber.
Bananas, although generally higher in sugar, nevertheless green bananas are low in sugar, but high in resistant starch which helps control blood sugar and improve intestinal health . Green bananas and banana flakes work wonders as a home remedy for diarrhea . The natural packaging that comes with the banana makes it an easy and nutritious way to replenish your potassium intake on the go.
- Bananas: 358 Mg (100 Grams).
19. Apple rich in potassium:
We all know the saying that an apple a day keeps the doctor away, but how many of you know that apples contain a reasonable amount of potassium? This helps you play a vital role in caring for our heart health. It helps keep blood pressure under control and also helps keep kidney stones at bay. They are a rich source of soluble fiber that helps lower our cholesterol levels.
- Apples: 107 Mg (100 Grams).
20. Avocado rich in potassium:
We all know that avocados have many benefits for our overall health. They are versatile and their benefits range from weight loss, heart health, improved vision, etc. The list of benefits of creamy avocado is endless. They are a rich source of potassium, and adding them to our diet helps prevent bone loss, avoid kidney stones, and also keep our blood pressure under control.
- Avocado: 485 Mg (100 Grams).
21. Watermelon rich in potassium:
Watermelon is a large fruit that is loved by both young and old. It is a much loved fruit with high water content. Consuming two slices of watermelon will give you approximately 640 mg of potassium. Although it is low in calories, it is high in electrolytes such as potassium and antioxidants. This fruit keeps us well hydrated and takes care of the health of our heart.
- Watermelon: 112 Mg (100 Grams).
22. Coconut water:
Who can resist a delicious drink like coconut water during the hot summer months? It is a drink rich in electrolytes, but low in sugar. The body needs electrolytes to balance pH, hydration, and proper nerve and muscle function. They work effectively as sports drinks ( 4 ) and help with inadequate rehydration. One of the electrolytes found in coconut water is potassium.
- Coconut Water: 250 Mg (100 Grams).
23. Plums and prune juice:
Prunes are dried prunes that are an excellent source of potassium and belong on the list of nuts rich in potassium. Potassium is necessary for a variety of vital bodily functions. This essential mineral helps with heart rate, nerve impulses, digestion, and muscle contractions, along with blood pressure.
Prunes are high in fiber. Helps with constipation. They can be consumed as a fruit or in the form of juice. Four to five prunes is one serving of prunes, and two to three servings are fine. It is safer to start with one serving as it may differ from person to person.
- Dried Plums: 164 Mg (100 G).
In addition to vitamin C and vitamin E, pomegranate juice is a good source of potassium, folate, and vitamin K. Pomegranate juice contains relatively high levels of potassium and is a vital part of potassium-rich fruits and has various health benefits, such as blood thinning, preventing atherosclerosis, preventing arthritis, fighting heart disease and prostate cancer, etc. It has antioxidant, antiviral and antitumor properties. It is also beneficial for improving memory.
- Pomegranate: 236 Mg (100 Grams).
Among the fruits rich in potassium, an exotic fruit such as papaya has multiple health benefits such as lowering cholesterol, aids in weight loss, boosts immunity, suitable for diabetics, excellent for the eyes, protects against arthritis, improves digestion, etc. an antioxidant that can filter blue light, helps prevent asthma, cancer, bone health, inflammation, healing, etc.
- Papaya: 182 Mg (4% DV) (100 Grams).
Little do we realize that among fruits that contain potassium, limes are not only a rich source of vitamin C, but they are also rich in potassium and manganese. These are vital for improving blood flow and supporting heart health. It also helps lower blood pressure.
Limes also have other health benefits, such as lowering blood sugar, anti-inflammatory properties, helping to prevent kidney stones, improving the immune system, promoting weight loss, etc. Still fruit to consider due to its benefits.
- Lime: 102 Mg (100 Grams).
Potassium-rich dates are highly nutritious, and their high antioxidant content can contribute to many health benefits. They are high in fiber, with disease-fighting antioxidants, which can promote brain health ( 5 ). They help promote natural childbirth in pregnant women along with positive benefits such as bone health, as they contain various minerals such as phosphorus, calcium, potassium, and magnesium.
Dates also help control blood sugar due to their low glycemic index and antioxidants. They are loved by both young and old!
- Dates: 325 Mg (100 Grams).
Here we get ready, 6 best vegetables rich in potassium list. Let’s take a look at them.
The goodness of spinach is not new to any of us. These green leafy vegetables contain essential nutrients and are a great source of potassium. Helps take care of our immune system, as well as eye health. Regular consumption of spinach gives us stronger bones. These vegetables rich in potassium contain antioxidants that take care of our health in general.
- Spinach: 558 Mg (100 Grams).
Edamame is traditionally eaten mainly in Japan and is part of the potassium-rich vegetables. They are immature soybeans. They are rich in potassium, like bananas. In fact, one cup (155 grams) of edamame provides 676 mg, which is just over 14% of the AI. They are packed with many other nutrients and are a great source of vitamin K, manganese, and magnesium. Edamame is exceptionally delicious and is eaten steamed with meals.
- Edamame: 676 Mg (155 Grams).
30. Beet greens:
A valuable tip is, when washing and peeling the beets, cut the greens and use them, as they are edible. They are a great substitute for spinach, bokchoy, or chard. They can be sautéed, steamed and braised, and added to soups or even eaten raw.
The vegetables of this tuber have vitamin A and vitamin K and are full of potassium and are one of the main foods rich in potassium. These beet greens also contain vitamin A and beta-carotene.
- Beetroot: 325 Mg (100 Grams).
31. Tomato paste:
A tasty way to obtain the amount of potassium necessary for our body is through tomatoes. Tomato paste can be prepared by cooking seedless and peeled tomatoes. Tastes best when added to tomato-based dishes and sauces. There are also store bought pasta where three tablespoons, which is about 50 grams, will have 486 mg of potassium.
Tomato paste is an ideal source of lycopene and vitamin C and can be called one of the high potassium vegetables. Be especially careful with tomato pastes to which sugar has been added along with preservatives.
- Tomato Paste: 1012 Mg (100 Grams).
32. Acorn Squash:
Acorn squash, also called spicy squash, is not only delicious but loaded with nutrients. It provides several impressive health benefits, such as critical for muscle function, aids in healthy digestion, and regulating blood pressure. It also plays a vital role in disease prevention. It helps promote a healthy immune system, supports immune cell function, and protects from potentially harmful microbes. This sweet vegetable is one of the foods rich in potassium and other necessary vitamins and minerals.
Acorn squash contains vitamins A, C, and B6, fiber, and folate. You can simply add them to vegetables, soup, or mix them into spaghetti. Acorn squash is one of the best and healthiest foods high in potassium ( 6 ).
- One Cup (205 Grams) Of Cooked Acorn Squash, Potassium: 26% Of The DV.
Here is another dark green potassium and vegetable filled food that contains twice what is found in bananas. Swiss chard is also loaded with vitamins A and K.
Swiss chard is also known as silver beet. They have thick stems that can vary in different colors like red, orange, and white. They are extremely nutritious. Although ignored compared to other leafy greens, this leafy vegetable is delicious in salads and can easily be sautéed with a little oil or steamed.
- Chard: 549 To 379 Mg (100 Grams).
Here we enlist, the list of the 2 best dried fruits rich in potassium. Let’s take a look at them.
Being a good source of potassium, it can be added to our diet to take care of our heart health. It helps reduce bad cholesterol and women who are breastfeeding should add almonds to their diet to get enough milk. Almonds provide early satiety, which in turn reduces hunger pangs. It further helps us lose weight and helps regulate our blood sugar levels. They keep our blood pressure under control.
- Almonds: 712 To 105 Mg (100 Grams).
35. Dried apricots:
Dried apricots are made from dried fresh apricots and tend to have a long shelf life and are among the best potassium-rich foods. They are usually pitted. These apricots are a good source of vitamins E and A along with fiber.
Ideally, dried apricots can be mixed with muesli and eaten as healthy snacks on camping trips and hikes. Six dried apricots provide us with 488 mg of potassium (10% of the AI).
- Dried Apricots: 1162 Mg (100 Grams).
We hope this article has provided you with adequate information on foods high in potassium. We have also explained the importance of potassium for the normal functioning of our body. Share your experiences with us and how these benefits have helped you in your daily life.