The high fiber and antioxidant content of beans may help decrease inflammation, improve colon health and reduce the risk of heart disease and diabetes (4, 5). While all the foods on this list are high in potassium, some are higher than others. The body needs electrolytes for balancing pH, proper nerve and muscle function and hydration (62). Potassium is an important mineral that your body needs to be healthy. Potassium plays a major role in helping our cells communicate. Yogurt also contains beneficial bacteria, though you should avoid varieties with added sugar. Moreover, the soluble fiber found in parsnips may aid in reducing cholesterol levels (18). 20 common foods high in potassium. You will easily get potassium-rich foods on the market. Beans, of all types, may be hard to digest for some. Here are 8 potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them. Here are 11 foods that are high in potassium. You can get almost a quarter of your daily potassium requirement from just one baked potato. Most people think about bananas when they think of potassium, but most don't know any other high potassium foods off the top of their heads. Magnesium is a very important nutrient that most people don't get enough of. The current daily value (%DV) for potassium is 4,700 milligrams (mg), recently raised from 4700mg by the FDA. They are also packed with fiber, protein and other vitamins and minerals. Salmon is an extremely nutritious food. It is also rich in folate, vitamin A, thiamine and antioxidants (32, 33, 34, 35). Additionally, one cup (179 grams) of white beans provides 18.6 grams of fiber, which is almost 75% of the RDI. 1 cup: 896 milligrams. That's because potassium helps counteract the blood pressure-raising effect of sodium. What’s more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce the risk of prostate cancer (29, 30). A 100-gram (3.5-ounce) serving of clams provides 18% of the RDI (54). 13 Top Foods That Are High In Potassium Food & Nutrition By Brandi Marcene May 13, 2019 Foods sources of potassium include salmon, coconut water, white beans, clams, beet, tomato, parsnips, avocados, orange juice and orange, butternut squash, black beans, yogurt, and watermelon Amount . Itâs one of the seven macro minerals, which are minerals we must get from our diets in high amounts to support a range of critical bodily functions.Â, While many foods contain potassium, most Americans today only get about half of their daily requirement. Top 12 Foods High in Potassium 1. Swiss chard is a leafy green vegetable with red or yellow stalks. Drugs like blood pressure medications, diuretics, and common painkillers can raise the potassium in your body to dangerously high levels.Â, Unless advised by your doctor, itâs safer and more effective to get this mineral from dietary sources. Oranges are rich in potassium, with one cup of juice providing 11% of the RDI. What foods are rich in potassium? here are some foods that are high in potassium: *broccoli *kale *turnip greens *collard greens *bananas *oranges *cantaloupe *honeydew *apricots *grapefruit *some dried fruits su This fruit is a great snack as it is so simple to peel and eat, and can also be mixed with plain yogurt (the healthiest option), cream, cereal and with other fruits. You can consume baked or grilled salmon along with a sautéed vegetable. Studies have shown that avocados may be beneficial for heart health, weight management and metabolic syndrome (50, 51). Adults should try to consume 4,700 mg of the nutrient a day. You can also refer to food labels or other resources for actual values. Most people think about bananas when they think of potassium, but most don't know any other high potassium foods off the top of their heads. It also provides nearly four times the RDI for vitamin A, ten times the RDI for vitamin K, around 30% of the RDI for calcium and almost 90% of the RDI for manganese. Here are the best foods high in potassium. White beans contain good amounts of thiamine, folate, iron, magnesium and manganese, too. Again, these high levels are usually the result of a medical condition or taking potassium salts or supplements, not from eating high-potassium foods. It was originally believed that we needed 3,500 milligrams (mg) of potassium per day. An Apple a Day Keeps the Doctor Away — Fact or Fiction. #1 Prunes – 1058 mg Without a doubt, the best foods high in potassium are the fresh ones. However, coconut water was associated with more bloating and stomach upset in a third study (66). Since the body can’t produce potassium, it has to come from food. Just half of an avocado has 487 mg of potassium, or 10 percent of the AI. Here are 21 foods high in potassium. When you consume it regularly, salmon prevents the risks associated with hypertension. People with chronic kidney disease or CKD should avoid or limit foods that are high in potassium.. High-potassium levels can cause serious symptoms, including … Potassium is the most important positively-charged ion present in the cells of the body. Having kidney disease can make it harder for your body to maintain a healthy potassium level of 3.5-5.0 mEq/L if you’re living with CKD or 3.5-5.5 mEq/L if you have ESRD. Banana flakes or green bananas may also be an effective home remedy for diarrhea (46, 47). However, an imbalance between potassium can occur in the high range too. One cup (244 grams) of tomato sauce contains 17% of the RDI for potassium (28). High-potassium foods (more than 200 mg per serving): 1 medium banana (425) ½ of a papaya (390) ½ cup of prune juice (370) ¼ cup of raisins (270) 1 medium mango (325) or kiwi (240) 1 small orange (240) or ½ cup of orange juice (235) ½ cup of cubed cantaloupe (215) or diced honeydew melon (200) 1 medium pear (200) Observational studies have found that people who regularly consume orange juice may be more likely to meet vitamin and mineral needs and follow a healthier diet. Avocado. Sorted list of food rich in Potassium, low in Sodium. Tomatoes are rich in other vitamins and minerals as well, including vitamins A, C, E, B6 and copper. A high potassium level (hyperkalaemia) is a serious and potentially life-threatening condition. One medium-sized avocado provides 20% of the RDI for potassium. Potassium is a silvery-white metal that is soft enough to be cut with a knife with little force. Fruits Avocado Banana Cactus Cherimoya Coconut Dates Dried fruit Figs Guava Jackfruit Kiwi Mango Melons Nectarine Orange Papaya Passion fruit Peach, fresh Pear, fresh Persimmons Plantain Pomegranate Prunes Pumpkin White beans are one of the best, containing 829 mg of potassium in one cup (179 grams), or 18% of the RDI (3). Some foods that are highest in potassium may surprise you. Beans and lentils are both good sources of potassium. © 2005-2020 Healthline Media a Red Ventures Company. This number is higher than other countries; however, the level is both effective and safe. One cup (180 grams) of cooked spinach provides 18% of the RDI for potassium, making it a great choice for those wanting to increase their intake (19). Potassium is a mineral that's involved in muscle contractions, heart function and water balance. Our need for potassium is even higher with certain medicines (such as diuretics) and with higher intake of salt (sodium) in our diets. Then refer to this list instead! The FDA has approved the following health claim: "Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke" . A half of a filet of salmon (178 grams) contains 15% of the RDI for potassium as well as plenty of high-quality protein, vitamins and omega-3 fats. Here are 11 proven ways that bananas can benefit your health. For this reason, consuming unpeeled potatoes gets you the most of this important mineral (8). While potassium is found in many fruits, seafood, and dairy, these eight options offer the highest amounts of potassium per serving: Dried apricots are a concentrated source of potassium. They are also high in vitamin C, vitamin B6 and manganese. 1 whole: 1,067 milligrams. "This pattern of eating is not in line with consuming minimally processed vegetables, fruit, and whole grains—which are potassium-rich," she says. Cook vegetables in water to remove excess potassium and drain well. According to a national survey, 3% of Americans receive meet the country’s daily recommendation of 4,700 mg. “Most of us don’t consume enough fresh fruits and veggies,” says Glockner, “and therefore, we don’t consume enough potassium in our diet.” This is largely due to a lack of fruits and vegetables in the typical Western diet (1). Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has more than 800 mg of potassium per cup; bok choy, which contains around 600 mg … Other bean varieties, like black beans, lima beans, chickpeas, and white beans, are good potassium sources as well.Â. These are treat foods and most are high in fat, sugar and/or salt, therefore should be limited. Because of this potential danger, the FDA limits over-the-counter potassium supplements to less than 100 mg, about 2% of the recommended daily amount. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. It will take all the potassium from the food rather removes the excess part. Potassium is an important mineral that helps you keep a regular heartbeat as well as proper muscle and nerve function. Because it can be found in lots of different products, my foods high in potassium list doesn’t cover every single item. Acorn Squash . If you already follow a varied diet of mostly fruits and vegetables, your potassium intake might be fine. While theyâre great sources of nutrients, dried fruits are also high in sugar, so be sure to moderate your portions. Centers for Disease Control and Prevention: âThe Role of Potassium and Sodium in Your Diet.â, Harvard Medical School: âThe importance of potassium.â, Harvard Medical School: âShould I take a potassium supplement?â, National Institutes of Health: âPotassium.â, University of Rochester: âPotassium.â, U.S. National Library of Medicine: âMinerals.â. One cup (245 grams) of yogurt provides 11% of the RDI for potassium. Meal Prep: Everyday Breakfast with Sweet Potato Hash, 10 Magnesium-Rich Foods That Are Super Healthy, What Does Potassium Do for Your Body? Here are the top 50 foods high in potassium, in mg per 100g (3.5 oz). Potassium and sodium are electrolytes needed for the body to function normally and help maintain fluid and blood volume in the body. The types of food rich in potassium are usually the same ones that have a low starch level. One cup (245 grams) of this creamy treat provides you with 11% of the RDI for potassium (52). Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Extra foods . The portion size is ½ cup unless otherwise stated. Most Americans don’t meet the recommended intake of potassium, which may be associated with negative health outcomes (67). Although research is still ongoing, studies show that potassium improves calcium absorption in your kidneys, which can prevent stones from forming. Other dried fruits have similarly high levels, like raisins at 299 mg and prunes at 292 mg for the same 40-gram serving. A medium potato contains 1,110 mg of potassium, and the skins add about 400 mg more.Â, Whether cooked or eaten raw, purple beets are already a good potassium source at 305 mg per 100-gram serving. Potassium is of the minerals that protect your heart from oxidative stress as well. Below is a list of high potassium foods: 1. A 100-gram (3.5-ounce) serving of clams provides 18% of the RDI for potassium and is packed with selenium, iron and B12. Green algae and green coconut milk are incredible sources of potassium. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Unfortunately, the majority of Americans don’t get enough potassium from their diets. You can add lentils to almost any meal or blend them up for a heart-healthy soup to get 14% of your daily requirement in one serving.Â, Most fruits contain potassium, but bananas stand out in terms of this mineral's content. If you find plain yogurt is too tart, sweeten it with fresh fruit, nuts or a bit of honey. Several studies have found that coconut water was more effective than water and as effective as sports drinks at rehydrating participants (64, 65, 66). The below sources are the high potassium foods. Potassium per 100g: 1565 mg. Potassium points (mmols) Savoury foods Canned or homemade soup 1 cup 15 : Many fruits and vegetables are excellent sources of potassium. Clams are also extremely rich in other nutrients, with one serving providing almost the entire RDI for selenium and at least twice the RDI for iron and vitamin B12. Because you can eat bananas on their own, add them to baked goods, or use them as a smoothie base, theyâre an easy way to make sure youâre maintaining the FDA-recommended potassium levels.Â, These dark red beans are a great way to get more fiber in your diet, and theyâre also rich in potassium. Multivitamins are the world's most popular dietary supplements. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Dairy products like milk and milk-based yogurts are high in potassium, and the lower the fat content, the higher the potassium level. It also helps your body clear excess sodium. Although both are essential, some people, including those with kidney problems, may need to limit foods high in these minerals. Beans, of all types, may be hard to digest for some. Extra filters can be applied including: rich or low in multiple nutrients, glycemic index, vegan or vegetarian. Potassium is an essential mineral for normal cell function. Getting enough potassium helps maintain your: Potassium works to keep your blood pressure at healthy levels to reduce your risk for heart disease and stroke. Parsnips are a white root vegetable similar to carrots. Because yogurt is a fermented food, it also contains bacteria that may benefit gut health. do need to increase their potassium intake, and often the best option is through diet. You need phosphate, the main form of phosphorus in your body, to form strong bones and DNA, and you need potassium for proper nerve and muscle function. High oxalate containing foods, such as spinach, beets, and beet greens are not helpful as high potassium foods, since many people cannot tolerate them. One medium banana provides 12% of the RDI. In a small study of people with metabolic syndrome, drinking around 11 ounces (330 ml) of tomato juice four times a week for two months significantly improved inflammation, blood vessel dysfunction and insulin resistance (31). some other foods. A large baked potato (10.6 ounces or 299 grams) provides you with 34% of the RDI (7). Synthetic vs Natural Nutrients: Does It Matter? Eating avocados is associated with a better quality of diet, lower BMI, body weight and waist circumference and a significantly lower risk of metabolic syndrome (51). The rich potassium content of salmon may make it beneficial for heart disease, as well. It also contains 14% potassium which can aide in developing strong joints & Bones, repair neurological problems due to ageing, prevent ADHD in children, and reduce systematic inflammation in the heart. Coconut Water. It is nutty and sweet but high in electrolytes and low in sugar. Parsnips are a good source of potassium, providing 12% of the RDI per cup (156 grams). For example, skim milk contains 381 mg per cup, while 1% milk contains 366 mg. For people sensitive to dairy and those on a plant-based diet, one cup of soy milk can offer 298 mg of potassium. It is nutty and sweet but high in electrolytes and low in sugar. If your potassium level is low, choose these foods more often. For example, oranges and lemonade are high in potassium and calcium, but have comparatively less amount of magnesium. Potassium is one of the most important minerals for your body. Most of a potato’s potassium is found in the flesh, but about one-third of the potassium content is concentrated in the skin. One cup (175 grams) of cooked Swiss chard contains 21% of the RDI for potassium (25). Read on to learn more about what foods have potassium and how much you need.