Potassium is an essential mineral that our body requires for a lot of processes. Since our body cannot produce this mineral, it has to come from what we eat. So, we need to eat foods that are rich in potassium. If you want to know about these foods, then read below and know about the top 20 potassium-rich foods to add in your daily diet. This would be beneficial for you.
Top 20 Potassium-Rich Foods To Add In Your Daily Diet:
Potassium is a crucial mineral and electrolyte that is important for our bodies. This mineral helps in maintaining normal blood pressure, transporting nutrients to our cells, and supporting healthy nerve and muscle functions. Potassium is essential for the heart as well as bone health.
The Adequate Intake for potassium is 4,700 mg in healthy people. However, most people do not get enough of this mineral through their diets.(1,2) The majority of Americans don’t get enough potassium from the foods they eat.
According to a national survey it was found that only 3% of Americans meet the recommendation for potassium intake. This is mostly because they lack a lot of fruits and vegetables in their typical western diet.(3)
In the United States, the Recommended daily intake of potassium is 4700 mg. This level of the mineral is higher than those set by many other countries but has proven to be beneficial.(4)
Below, let us take a look at the top 20 potassium-rich foods to add in your daily diet.
Sweet potatoes are getting popular and are being used often as an alternative to potatoes now.
They are exclusively nutritious and help in supporting your potassium intake. One medium-sized sweet potato offers you 541 mg or 12% of your potassium AI.(1,7)
What is more important is that sweet potatoes are low in fat, contain a small amount of protein, and they are also a great source of complex carbohydrates and fiber. Sweet potatoes are even an excellent source of vitamin A, and one sweet potato offers you over 400% of your recommended daily intake.(5)
You can add some protein-rich foods like meat or beans, dark green or colored vegetables, and a little fat along with these sweet potatoes for a well-balanced meal.
Spinach is a nutrient-dense vegetable and it must be added to our daily diet. It is also rich in potassium.
One cup or 156 grams of frozen spinach has 540 mg of potassium, which is roughly 12% of the AI.(1,6)
Avocados are now extremely popular because they are packed with a good amount of fats, they are especially an excellent source of Vitamin K and folate. 100 grams of one half of an avocado contains 487 mg of potassium or 10% of the adequate intake. So, if you are consuming one whole avocado, you would be getting 20% of your daily potassium requirements at once.
Avocados are beneficial for patients with high blood pressure, who are usually told to increase their potassium intake and reduce sodium or salt intake.
Like most fruits, avocados are low in sodium content. Half an avocado offers just 7 mg or 0.5% of your RDI of sodium.(7)
White beans can refer to white kidney beans, pea beans, lima beans, or great northern beans.
One cup of cooked white beans offers you 829 mg of potassium or 18% of the adequate intake.(1,8,9)
A single cup of white beans gives you 28% to 61% of the recommended daily intake for vitamin B complexes. Moreover, they are also a great source of minerals like iron and also plant-based proteins. One cup or 179 grams of these beans alone contains about 19 grams of fiber.
You can add these white beans to your diet in various ways, such as, in salads or stews.
Black beans are also known as turtle beans and they are considered as the staple food in Central and South America. Black beans are mostly used in soups and burritos.
Black beans are also a great source of potassium. One cup or 172 grams of black beans provide you 611 mg or 13% of the adequate intake.(1,10)
However, one thing must be noted that black beans also contain phytates which can reduce the body’s absorption of minerals, and thus not all of the potassium might be put to use.
Tomato paste prepared from cooked tomatoes could also be considered as one of the top 20 potassium-rich foods to add in your daily diet.
Simply 3 tablespoons or around 50 grams of the tomato paste contain 486 mg of potassium, which is over 10% of the adequate intake. Tomato paste is even a great source of vitamins C and Iycopene, which is an essential plant compound.(1,11)
Edamame or immature soybeans, which are served in the pod are traditionally consumed in Japan.
Edamame also contains a high amount of potassium in them. One cup or 155 grams of edamame offer you 676 mg or just over 14% of the AI.(1,12)
They are also packed with many other nutrients, mostly they contain 121% of the recommended daily intake for folate in every cup or 155 grams. They are also an excellent source of vitamin K, manganese, and magnesium.
Potatoes are the starchy root vegetables and are a staple food in various countries across the world. One potato or 136 grams of it can give 515 mg of potassium and that is 11% of the AI.
One study has reported that potatoes are the best dietary source of the essential mineral, potassium. A small baked potato offers 738 mg of potassium that is nearly 16% of the adequate intake.(1,13)
But again, there are several varieties of potatoes and the content of potassium in each of the types depends primarily on the soil in which they are grown.
This is a sweet-tasting winter squash. Though it is technically a fruit, it is cooked like vegetables.
One cup or 205 grams of butternut squash can provide you 582 mg of potassium, i.e. over 12% of the adequate intake.(1,14)
This is also a wonderful source of vitamin A and vitamin C and has smaller amounts of Vitamin E, B-vitamins, and magnesium.
You can roast, boil, or steam Butternut squash or can chop up to use in soups.
Swiss chard or silverbeet is a leafy green vegetable. Their thick stalks can either be red, orange or can be white color.
They are very nutritious. Only one cup or 178 grams of cooked swiss chard offers 961 mg or 20% of the adequate intake for potassium, and this is more than double the potassium present in one banana.(1,15)
178 grams of the chard also provide 214% of the RDI for vitamin A and 716% of the RDI for Vitamin K. It is also low in calories and an excellent source of fiber.
This can be a delicious base for salads and can also be steamed.
Beetroots are the vegetables that are usually boiled, pickled, or are added to salads.
One cup or 170 grams of boiled beetroots can provide you 518 mg of potassium, i.e. 11% of the adequate intake.(1,16)
If you are willing to increase your potassium intake to help prevent or manage high BP, you can add beetroots to your daily diet.
This root vegetable also contains nitrates, which, when converted into nitric oxide, have been known to support better functioning of blood vessels and overall heart health.(17) Beetroots are also packed for folate. One cup or 170 grams of it offers 34% of the recommended daily intake.
Dried apricots made from dehydrated apricots have a long shelf life and are generally pitted. Around 6 dried apricots give 488 mg of potassium, i.e. over 10% of the adequate intake. These are also a fair source of vitamin A and E and also fiber.
Dried apricots can be mixed into muesli and could be taken as a healthy snack.
One of the best hydrating drinks is coconut water. It is refreshing when served chilled with ice, especially after a workout.
Coconut water is a good natural alternative to sports drinks since it contains key electrolytes that help draw water into your body cells and the natural sugars present in it give you energy during exercise.
Most importantly, it contains enough potassium in it. One cup or 230 ml of coconut water contains 600 mg or around 13% of the adequate intake for potassium. Moreover, it is also a great source of minerals like calcium, magnesium, manganese, and sodium.
Watermelon is a delicious fruit containing high content of water. Simply two wedges of watermelon or 572 grams of it provide you 640 mg of potassium that is just under 14% of the adequate intake. The same serving size even offers you 172 calories, 3.4 grams of protein, 44 grams o carbohydrates, 0.8 grams of fat, and 2.2. grams of fiber. Apart from this, the fruit is also an excellent source of vitamin A and vitamin C, and also magnesium.
Pomegranate is one of the top 20 potassium-rich foods to add in your daily diet. It is a healthy food and a great source of potassium.
One pomegranate can bestow 666 mg of potassium, which is just over 14% of the adequate intake. (1, 19) Moreover, these fruits are also loaded with vitamins like vitamin C and vitamin K, and also folate. Pomegranates also have a higher level of protein than most fruits, i.e. 4.7 grams per fruit. They also have 11 grams of fiber and this makes them help in slowing down the digestion process and makes you feel fuller for a long time.
One cup of prunes has 290 mg of potassium and 100 calories. It is also a fantastic source of vitamin A and helps in enhancing your vision health, prevents eye problems like macular degeneration, dry eyes, and cataracts. Prunes are also known to help in normalizing bowel movement during constipation.
You can use prunes in your fruit salads or smoothie.
Bananas are considered to be one of the best sources of potassium. One medium-sized banana has 422mg or 12% of the recommended daily intake for potassium.(20)
Bananas are also packed with Vitamin C, vitamin B6, minerals like magnesium, manganese, and fibers and antioxidants. Ripe bananas have higher sugar content than other fruits. But, green bananas are low in sugar and rich in resistant starch that might help in controlling blood sugar and improving gut health.
You can add bananas to your daily diet to increase your intake of potassium.
Citrus fruits, such as oranges are known for containing a rich amount of vitamin C. However, they are also a fair source of potassium.
A cup of orange juice gives 11% of recommended daily intake for potassium. It is also loaded with vitamin A, thiamine, folate, and antioxidants.
It is found from observational studies that people who consume orange juice regularly might be more likely to meet minerals and vitamin needs and follow a healthier diet.
Moreover, the rich level of antioxidants present in oranges and orange juices might help in improving the ability of our body to fight free radicals, inflammation, and heart disease. In addition to this, taking orange juice fortified with vitamin D and calcium might help in improving bone health, especially since a high intake of potassium might also help in improving bone health.
But, orange juice is higher in sugar and lower in fiber than whole oranges. So, it is always good to focus on the orange fruit rather than the juice of the fruit.
Salmon is packed with high-quality protein, omega-3 fats, and several minerals and vitamins, including potassium.
187 grams of half of a filet of salmon offers 683 mg of potassium or 15% of the RDI.(21)
A diet packed with fatty fish is also linked with several health benefits, including a reduced risk of heart diseases.
The rich potassium content present in salmon might also make it beneficial for heart health too.
Yogurt is an excellent source of potassium, calcium, and riboflavin. One cup or 245 grams of yogurt offers you 11% of the RDI for potassium.
Yogurt, being a fermented food, also contains bacteria that might be essential for gut health. There is some evidence, which suggests that yogurt might be essential for maintaining a healthy weight.
Make sure that while purchasing yogurt, look for a plain variety, since a flavored yogurt tends to have lots of added sugar.