Are you getting enough potassium? If you are not then here is a list of foods high in potassium that will help you boost it.
Potassium is used for muscle contractions including the heart muscle, helping to keep blood pressure stable (along with sodium), and many other functions.
If potassium is adversely high or low can dramatically affect the nervous system and increases the chance of irregular heartbeats (arrhythmias).
- An increased level of Potassium is called hyperkalemia.
- A decreased level is called hypokalemia.
Note the hypER vs hyPO in those definitions.
Potassium is an essential nutrient required for fluid and electrolyte balance in the body, and to ensure we get enough, in balance, here is a list of foods high in potassium.
20 Foods High in Potassium
Information compiled from the USDA Nutrient Database
Potassium Per measure mgs
FRUITS
- Apricots dried 814 10 medium
- Raisins 1089 1 cup
JUICES (1 cup)
- Prune juice 707
- Carrot juice 689
BEANS (all 1 cup)
- Beans, baked 752
- Beans, Kidney 713
- Beans, refried 673
- Lima beans 955
- Beans, white 1,189
- Black-eyed peas 690
VEGETABLES Containing Potassium (all 1 cup except potato)
- Jerusalem Artichokes 644
- Lentils 731
- Soybeans 886
- Spinach 839
- Squash, Winter 896
- 1 Potato 1,081 most is in the skin
- Beet Greens 1,309
- Swiss chard 960
GRAINS (1 cup)
- Wheat Bran, Crude 1182
- Wheat Germ, Crude 892
34 Second Highest Potassium Foods
FRUITS
- Avocados 540 3 oz.
- Banana 467 1 med.
- Dates 542 10 dates
- Figs, dried 542 4 figs
- Kiwi 504 2 med.
- Cantaloupe 494 1 cup
JUICES (1 cup)
- Orange juice 496
- Tomato juice 535 Added salt
NUTS & Seeds
- Almonds 412 2 oz.
- Pumpkin Seeds 588 1 cup
OTHER
Molasses, blackstrap 498 1 Tbsp
VEGETABLES (All 1 cup cooked)
- Artichoke 595
- Broccoli 456
- Brussels Sprouts 504
- Chick Peas 477
- Parsnips 573
- Sweet Potatoes 508 with skin
- Tomatoes, raw 400
GRAINS (all 1 cup, uncooked)
- Amaranth 508
- Barley, Hulled 452
- Buckwheat 460
- Buckwheat Flour, Groat 577
- Bulgur, Dry 410
- Rye 510
- Rye Flour, Dark 717
- Teff 427
- Wheat, Durum 431
- Wheat, Soft White 435
MEAT DAIRY
- Yogurt, low fat 531 8 oz.
- Mollusk clams 534 3 oz. canned
- Cod 39 3 oz.
- Halibut 490 3 oz.
- Tuna 484 3 oz.
Potassium is an incredibly important electrolyte, along with salt, calcium and magnesium. We need 4x as much Potassium as sodium (salt), so finding foods high in potassium, and including them in your daily meals is a great idea.
Recipes With Foods High in Potassium
Simple Nutritious Spinach Salad with Sunflower Seeds
Creamy Swiss Chard Soup with Almonds is Delicious
Tasty Vegan Sandwich with Avocado, Cucumber and Pumpkin Seeds
Spinach Salad with Oranges and Pecans
Miso Soup With Spinach & Mushrooms
Spring White Bean and Asparagus Stew
Creamy Vegan Potato Leek Soup with Carrots
I purchased a “Healthy 8 chopped veggie mix,” at Trader Joe’s. It contained Red & Green Cabbage, Broccoli, carrots,jicama, green bell pepper, radish, celery. It left an extremely salty taste in my mouth after eating the mix. The label stated “Sodium 25mg.” Was this amount of sodium added by the prepare-rs of the mix at Trader Joe’s or does this sodium come from its contents? I ate it raw since I’m a raw vegan. By the way, what is “Jicama?”
Forme i eat bananas and beans for everyday, You can help me to eat well