There are many delicious, nutritious foods and beverages with potassium.
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1.
Bananas
Bananasare perhaps best known for providing potassium.
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One medium banana contains about 451 mg of the mineral.
This fruit also provides vitamin C, fiber, and magnesium.
Leafy Green Vegetables
Leafy greensare loaded with potassium.
Just 1 cup of cookedspinachoffers about 830 mg of potassium.
Avocados
One-half cup ofavocadocontains 364 mg of potassium.There are many ways to enjoy avocados.
Potatoes
Potatoesprovide a boost of potassium.
However, there are many types of potatoes, and the potassium content varies among kinds.
Butternut Squash
Butternut squashis sometimes known as a fall food.
One cup provides 582 mg of potassium.
It also contains vitamins A and C, magnesium, folate, and calcium.
Beets
This red root vegetable can be found in salads, juices, and soups.
A cup of cooked, sliced beets offers about 518 mg of potassium.
Pomegranates
Pomegranatesare round, red fruits that are low in calories but high in nutrients.
A whole pomegranate contains 666 mg of potassium.
Guava
This tropical fruit can be eaten alone or made into jams, drinks, or other foods.
One cup of guava packs in 688 mg of potassium.
Durian
Durian is a large fruit with a spiky outer shell.
Its popular in Southeast Asia and is loaded with potassium.
Durian is often used in juices, soups, desserts, and other side dishes.
Just 1 cup of durian has 1,059 mg of potassium.
Yams
Yams are a starchy, nutritious vegetable.
Broccoli
This green vegetable provides 468 milligrams of potassium.
Its close relative, broccoli rabe (rapini) provides 550 milligrams per serving.
Fish
Seafood is a good source of protein and other nutrients.
Clams are also a great source of potassium, with 534 mg in 3 ounces.
Chicken
Chicken is a high-protein, versatile poultry that can be included in many dishes.
A 6-ounce grilled chicken breast contains 664 mg of potassium.
Beef
A 6-ounce beef top sirloin contains 630 mg of potassium.Beef is also rich in iron and zinc.
Beans and Lentils
Beans and lentils provide protein and fiber and potassium.
Dairy
Dairy products are a great source of calcium, and they also contain potassium.
Nuts and Seeds
A serving of nuts like almonds helps boost your potassium intake by 200 milligrams.
A serving of cashews provides 160 milligrams.
Raisins
Raisins offer another quick and easy way to load up on potassium.
Prunes
These dried plums are sometimes used to relieveconstipationbut also provide a good amount of potassium.
Half a cup of dried prunes contains 635 mg of potassium.
When shopping for dried fruit, look for those with no sugar added.
Juices
Juices are an excellent way to get your daily value of potassium.
Juices like orange, tomato, tangerine, carrot, and prune all contain high amounts of this mineral.
How Much Potassium Do I Need?
The daily value for children ages 1 to 3 is 3,000 mg.
Your body needs potassium for many of its most basic functions.
Potassium also helps your body to maintain a proper fluid balance.
Chronic low potassium is calledhypokalemia.
Other conditions that can lead to low potassium include excessive sweating or dialysis.
But taking a potassium supplement or using salt substitutes can put you at risk for excess potassium.
There are some conditions that can lead to hyperkalemia, or excess potassium.
Taking certain medications (ACE inhibitors or potassium-sparing diuretics) can also put you at risk.
Talk to your health provider about your diet if you have any chronic medical conditions.
You may have to limit the amount of potassium you eat.
Summary
Consuming the right amount of potassium is essential for good health.
National Institute of Health Office of Dietary Supplements.Potassium.
U.S. Department of Agriculture.Bananas, raw.
USDA.Chard, swiss, cooked, boiled, drained, without salt.
Dietary Guidelines for Americans.Food sources of potassium.
U.S. Department of Agriculture.Potatoes, baked, flesh and skin, without salt.
U.S. Department of Agriculture.Squash, winter, butternut, cooked, baked, with salt.
U.S. Department of Agriculture.Watermelon: raw.
U.S. Department of Agriculture.Beets, cooked, boiled, drained.
U.S. Department of Agriculture.Pomegranates, raw.
Yildiz F, ed.Cogent Food & Agriculture.
2021;7(1):1870306. doi:10.1080/23311932.2020.1870306
U.S. Department of Agriculture.Apricots, dried, sulfured, uncooked.
U.S. Department of Agriculture.Raisins, seeded.
U.S. Department of Agriculture.Nuts, coconut water (liquid from coconuts).
U.S. Food and Drug Administration.Key nutrients and your family’s health.
Nutritionfacts.org.98% of american diets potassium-deficient.
American Heart Association.Hyperkalemia (high potassium).
