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25 Potassium-Rich Foods That Will Improve Your Diet

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Kasparas Aleknavičius, MD June 3, 2022
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Eating plenty of potassium is very important for maintaining your health.

Not consuming enough may lead to symptoms like constipation, heart palpitations, fatigue, muscle weakness, and tingling in your limbs.

But how does potassium benefit your body? What kind of foods contain the most of this nutrient? These are questions you might be asking. Don’t worry, because we answer them all and give you more of an insight into the top 25 foods.

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  1. Bananas

One banana has 375 mg of potassium, assuming the banana weighs 115g. This is a good snack to have when trying to fill your diet with nutrients.

Adults should aim to get 4,700mg of potassium a day, so to reach that, you’d need to consume other foods.

Bananas have other nutrients like fiber, vitamin B6, and vitamin C that all help to support your digestive health. A strong gut means your body can absorb essential minerals that protect you from toxins.

  1. Avocados

A single avocado (that weighs roughly 201g) has 975 mg of potassium, which makes it a great product for a ketogenic diet.

Considering you need 4,700 mg of this mineral daily, one whole avocado takes up almost 20% of your potassium-intake already.

This particular food also contains healthy fats, magnesium, and vitamins C, E, and B6. Fats might sound intimidating to begin with, but your body needs them for energy and cell function.

  1. Plums and Plum Juice

Plums have approximately 104 mg of potassium in one 66 gram portion. This amount may not be enough for your recommended daily-intake.

Aim to consume other potassium-rich foods that help you maintain the 4,700 mg amount in your diet.

One plum has calcium, magnesium, folate, and vitamins C, A, and K. These specific vitamins strengthen your bones and metabolic rate. A stronger metabolism can lead to successful weight loss if your body burns extra calories throughout the day.

  1. Watermelons

A single cup of diced watermelon (152g) has 170 mg of potassium. You may need to eat more potassium on your diet, since watermelon only takes up 3% of your daily recommendation. Consider eating two cups of this food to increase the potassium.

One big watermelon holds minerals like antioxidants, vitamin C, magnesium, and calcium. It also has just 46 calories in the 152g serving, making it great for a weight loss diet. Low-calorie snacks like watermelon can encourage healthy eating habits.

  1. Kiwis

Kiwi (75g) has 148 mg of potassium. To increase this amount, you can eat 1 cup that weighs around 108g. This will boost your potassium-intake to 356 mg.

Consuming less potassium could trigger high blood pressure and increase the risk of kidney stones.

A lone kiwi has important vitamins such as C, E, and K. These may benefit your heart by maintaining a normal blood pressure. Vitamins also reduce the chances of getting cardiovascular disease, congestive heart failure, arrhythmia, and cardiac arrest.

  1. Pomegranates

There is 236 mg of potassium in one 100g serving of pomegranates. This will take up 5% of your recommended potassium level. Increasing this amount should be easy, as you can mix pomegranates in smoothies, juice recipes, and sweet breakfast treats.

Pomegranates are loaded with antioxidants that protect your heart. These compounds may also lower blood sugar levels, preventing health problems like nerve damage and kidney disease.

  1. Raisins

1 cup of raisins (165g) has 1360 mg of potassium. Raisins are a great source of potassium on your diet, since they take up 28% of your daily intake already. Eating one cup of this dried fruit can provide you with a considerable portion of potassium.

Raisins also contain copper and iron – two minerals that maintain healthy bones, blood vessels, nerves, and immune function. You need to consume plenty of copper and iron if you want to avoid long-term problems with your heart and organs.

  1. Dried Apricots

Dried apricots have 1510 mg of potassium in 1 cup (130g), making it a fantastic product for your meal plans. This is only 32% of your daily potassium measurement. You can easily consume other nutrient-rich foods to satisfy that other 68%.

Most dried fruits have calcium, iron, magnesium, and phosphorus. Apricots are packed with these nutrients that protect your organs and muscles. Consuming just 1 cup of dried apricots will prevent health conditions like kidney disease and bone cancer.

  1. Tomatoes and Tomato Paste

There’s 193 mg of potassium in a 100g portion of tomatoes. 193 mg may not be enough for your current diet, as you need 4607 mg more of potassium to reach the acceptable level.

Consider adding tomatoes to meals and snacking on them throughout the day. You could even drink tomato juice or eat cooked tomatoes.

Tomatoes and tomato paste are very low in calories. In the 100g serving, you can expect to eat only 22 calories, which makes it great for potential weight loss. Any type of meal plan, including keto and intermittent fasting, will encourage low-calorie foods.

  1. Sun-Dried Tomatoes

Sun-dried tomatoes have 1850 mg of potassium in just 1 cup (54g). This amount is perfect for raising your daily potassium levels. Even consuming 100g of sun-dried tomatoes between meals means you’ll get 3430 mg of important potassium.

Lycopene is a predominant chemical compound often found in these tomatoes. It works to protect your skin from the sun and lower certain types of cancer.

  1. Potatoes

One large potato (369g) has 1570 mg of potassium – plenty to fuel your diet. Sweet potatoes may not have that much, but they’re still a good option.

There’s 358 mg of potassium per 130g of sweet potatoes, making them a good snack or salad ingredient.

Potassium is mainly concentrated in potato skin, but other vitamins can still support your body. Vitamin C, folate, and vitamin B6 are minerals that will strengthen the metabolism and central nervous system, so try to incorporate sweet or white potatoes in your diet.

  1. Yams

1 cup of yams (150g) contains 1220 mg of potassium. This food is high in potassium, since it takes up 25% of your daily intake. People often mistake yams with sweet potato, so make sure you’re eating the right product to achieve the desired potassium content.

Yams are full of vitamins A, C, and E. These particular vitamins have antioxidant properties that protect your cells from damage. Vitamin E can also prevent osteoarthritis by strengthening cartilage cells and encouraging them to grow properly.

  1. Acorn Squash

A full-sized acorn squash (431g) has 1500 mg of potassium. You can split this into separate meals or cook it for a quick snack throughout the day. If you consume squash, you’ll have reached 31% of your daily potassium recommendation.

Most types of squash are generally healthy for you, but acorn squash contains essential vitamins like A, C, B1, and B6. Any B vitamins can maintain or improve your metabolism, leading to a better fat-burning process that aids weight loss.

  1. Butternut Squash

Butternut squash has 493 mg of potassium per 140g serving. This may not have enough potassium to fuel your diet, so consider eating acorn squash instead. If you want this specific food, have at least two or three portions a day.

The nutrients in butternut squash range from magnesium, vitamin A, vitamin C, and carotenoids. If you want to strengthen your immune system, consume products containing carotenoids – an antioxidant that increases cell numbers and activity.

  1. Beans

You can eat any type of bean to reach your potassium intake – white beans, lima beans, navy beans, and pinto beans are rich sources of this essential nutrient. There is 3640 mg of potassium in 1 cup of white beans, making it the best choice for your diet.

Since white beans take up around 77% of your potassium intake, you’re getting plenty of nutrients. Fiber and protein are the main minerals that encourage a healthy digestive gut.

  1. Beet

1 cup of beets (136g) contains 442 mg of potassium. This is a small portion compared to the 4700 mg recommendation. However, beets are very easy to eat, so you can snack on them between meals or mix them with nutritious salads.

Fiber, iron, manganese, vitamin B9, and vitamin C are some of the key minerals. Manganese is known for strengthening connective tissue and bones.

  1. Legumes

Certain types of legumes have more potassium than others. Adzuki beans may be the smart choice for a diet rich in potassium. 1 cup of adzuki beans (197g) contains 2460 mg of potassium, which is enough to reach your daily value of nutrients.

Legumes are packed with plant protein, fiber, B-vitamins, zinc, iron, and calcium. Zinc is especially great for healing wounds and reducing inflammation.

  1. Milk and Yogurt

Dairy products like milk and yogurt usually contain a considerable potassium content. 1 cup of plain yogurt or skimmed milk (245g) has 625 mg of potassium. This may not be enough potassium to reach 4700 mg, so try to consume other nutritious foods.

Calcium is the main nutrient you’ll find in dairy products, including milk and yogurt. Your bones need plenty of calcium to stay strong and healthy.

  1. Fish

Tuna, mackerel, and cod are high potassium foods that can benefit your diet. It might be best to opt for cod, since it contains 954 mg of potassium per one 231g filet. This amount uses 20% of your daily recommendation, making it a suitable meal option.

All types of fish are packed with omega-3 fatty acids that are great for lowering your blood pressure and preventing heart disease. Fatty fish, especially tuna and salmon, contain essential dietary fats that fuel your body and support cell function.

  1. Seafood

Clams are a popular seafood that have 1000 mg of potassium in just 1 cup (160g). You would easily consume a quarter of your daily intake just from a portion of clams.

Seafood in general has vitamins A, B, and D that maintain your brain, eye, and gut health. Rainbow trout, sardines, herring, and haddock might not have the highest potassium levels, but they’re still great for your everyday diet.

  1. Leafy Greens

Leafy green vegetables are super important to eat on a daily basis, especially kale, amaranth leaves, spinach, and cabbage. Amaranth leaves contain the most potassium, with 611 mg per 100g portion, making it great for your nutritious meal plan.

You should eat leafy greens if you plan on losing weight. They are low in calories and won’t contribute to excess fat on your body. Kale or amaranth leaves are filled with vitamins like A, K, and C that help you increase your fat-burning process.

  1. Swiss Chard

Swiss chard is a green leafy vegetable that contains 379 mg of potassium in a 100g serving. This may not sound like enough potassium, but cooked swiss chard actually provides extra nutrients. 1 cup (175g) has 961 mg of potassium.

Most leafy vegetables offer health benefits for your heart. The vitamins, fiber, antioxidants, and iron can prevent anemia and cardiovascular problems. Swiss chard only has 35 calories – another excellent option for a weight loss diet.

  1. Spinach

Cooked spinach or normal baby spinach has around 582 mg of potassium in a 100g portion. You can pair this food with other vegetables to reach the 4700 mg recommendation.

Spinach contains vitamin E and magnesium that support your immune system. If you have a strong immune response, your body can fight off viruses and bacteria. Try to incorporate spinach into your daily meals if you find yourself getting sick often.

  1. Coconut Water

Sweetened coconut water has 565 mg of potassium per one cup (360g). You can blend coconut water with dinner sauces or use it to make smoothies. Even though this product only takes up 12% of your daily intake, it’s good to have when baking and cooking.

Health professionals might suggest coconut water for hydration, since it has a high water content. Staying hydrated is very important for maintaining your organs.

  1. Salt Substitutes

Too much potassium or sodium can be bad for your health, but finding the right salt substitutes may encourage you to stay under the 2300 mg limit.

Avoid table salt and opt for low-sodium soy sauce instead, since it contains 56.3 mg of potassium in just 1 tablespoon. 56.3 mg doesn’t sound like enough, but this is only supposed to be a substitute, not a full meal.

Soy sauce is full of antioxidants that can support your gastric tract process. Just make sure to get a product that is low in sodium, but high in potassium.

Potassium and Sodium – Why You Should Combine the Two

You need to get enough sodium intake to obtain the full benefits of potassium. These minerals are both primary electrolytes that help your body maintain fluid.

Potassium helps to support cells and sodium works in extracellular fluid. If these two electrolytes don’t have a balance, you might struggle from dehydration, possible heart disease, and kidney problems.

Foods like smoked meat, nuts, salad dressing, pizza, biscuits, and baked beans have a high sodium content. Try to avoid processed foods that may disturb the electrolytes in your body, otherwise extra sodium can raise blood sugar levels.

A Few Words About Potassium Supplements

Some people might prefer taking potassium capsules that help them reach their daily intake. However, there is no medical information to suggest these dietary supplements work, so it’s better to eat potassium-rich food sources on your diet.

A balanced meal plan offers plenty more nutrients. Eat foods that contain vitamins, protein, fiber, and iron to fuel your gut and promote better health. Our top 25 food list should help you find the best products with potassium.

 Benefits of Potassium

You need 4700 mg of potassium a day to stay healthy. Reaching this amount ensures regular muscle and cell function in the body. If you don’t eat enough potassium, you may experience high blood changes, kidney stones, or bone loss.

People who do intermittent fasting need to consume plenty of potassium. The body can easily lose minerals during non-eating periods. For extra support, you can try the DoFasting app that gives you expert tools to reach your health goals.

Not everyone knows how to fast, especially when losing weight. DoFasting is suited for both beginners and pros who want to feel healthier. With over 5000+ recipes, you’re bound to find food sources that are packed with potassium.

Conclusion

Potassium is very important for your balanced diet. It can strengthen your heart and support natural bodily functions. Aim to get around 4700 mg of potassium a day to feel the benefits. Remember to avoid foods with added sugar and stick to nutritious meals.

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Author

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Kasparas Aleknavičius, MD
  • Head of Medical Affairs at Kilo Health
  • Medical Doctor at Vilnius University, Lithuania
  • Partnering with the EU-funded Young50 and EUPAP projects

Kasparas Aleknavicius is a medical doctor that graduated from Vilnius University, working as head of medical affairs at Kilo Health. After nearly 5 years in the industry, Kasparas focuses on digital health and is looking for innovative ways to help people lead healthy lifestyles through digital health and wellness platforms.

You can find Kasparas on LinkedIn and follow his latest research on Medium.

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2 Comments

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DoFasting October 27, 2022

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