Potassium is an important mineral that plays vital roles in the body. It helps maintain fluid balance, transmit nerve signals, and keep muscles functioning properly. The recommended daily intake for adults is 4700 mg of potassium.
Best Foods That Are Rich In High Potassium
Most people do not get enough potassium in their diets, so eating potassium-rich foods is a great way to meet your daily needs. Here are some of the top food sources of this essential mineral.
Bananas are often one of the first foods people think of when it comes to potassium. One medium banana contains about 422 mg of potassium. Bananas are portable, easy to eat, and sweet—making them a potassium powerhouse. Ripe bananas contain more potassium than unripe green bananas. Bananas are also rich in magnesium, fiber, antioxidants, and vitamin C.
Avocados have become popular in recent years and for good reason. One avocado has around 975 mg of potassium, along with heart-healthy fats and fiber. Avocados are delicious in salads, on sandwiches, in smoothies, or simply eaten plain. Their creamy, rich texture makes for a satisfying potassium source.
Leafy greens like spinach are full of nutrition including potassium. One cup of cooked spinach contains over 800 mg of potassium. Raw spinach contains less at 167 mg per cup but still makes a significant contribution. Spinach is also loaded with iron, vitamins A, C, and K, magnesium, and antioxidants. Enjoy spinach salads, add spinach to eggs, or incorporate it into smoothies.
A potassium heavyweight, one large baked sweet potato with skin provides 542 mg of potassium. Sweet potatoes are an excellent source of vitamin A and fiber. Try baking them with just a bit of olive oil and salt or add them to stews, salads, or breakfast bowls. The skin contains concentrated amounts of potassium so leave it on!
Plain baked white potatoes are high in potassium – one large baked potato with skin delivers 950 mg. Though maligned in the past, white potatoes are nutritious and high in potassium, vitamin C, fiber, and magnesium. They contain plenty of carbohydrates to fuel your body too. Bake plain, make oven fries, or get creative with seasonings and toppings.
While beets get more attention, beet greens are the unsung hero when it comes to potassium content. One cup of cooked beet greens has over 1300 mg of potassium, making it one of the most potent sources. The greens are also loaded with calcium, iron, and vitamins A and C. Try sautéing or steaming beet greens.
As a protein and fiber-packed legume, lentils also provide lots of minerals like potassium. One cup of cooked lentils contains about 730 mg of potassium. Enjoy lentils in vegetarian dishes, soups, and salads. Try French green, black, brown, or red varieties – they are all good sources of potassium.
Raisins are little dried grapes that pack a potassium punch. One small box of raisins (46 g) includes over 500 mg of potassium. Raisins make a convenient, portable potassium provider. Add them to salads, yogurts, oatmeal, and trail mixes, or just enjoy plain by the handful. Other dried fruits like apricots and prunes are potassium-rich as well.
Many varieties of fish like salmon, cod, and tuna are excellent sources of potassium in addition to protein and healthy fats. A 3-ounce cooked salmon filet contains around 534 mg of potassium for example. Enhance potassium consumption by including more fish like sardines, mackerel, and snapper in your diet.
Interestingly, tomato-based sauces and canned tomato products are high in potassium content. One cup of tomato sauce has over 700 mg, while a cup of tomato juice offers 534 mg. Tomatoes are also an outstanding source of lycopene, an antioxidant. Boost your potassium intake by building meals around healthy tomato sauce with pasta, chicken or fish.
Meeting your body’s potassium needs is simple with all the delicious high-potassium foods available. Focus on incorporating more potassium-rich options like bananas, avocados, leafy greens, potatoes, fish, beans, tomato products, and even chocolate into your eating plan.
A diet with plenty of natural sources of potassium will provide other nutritional benefits as well. Just watch your overall sodium intake, as the balance between the two minerals is key. With some minor dietary tweaks, you can easily get enough of this mineral so vital to your health.