15 Foods Containing Potassium
There are many reasons to make sure you are getting enough potassium-rich foods daily. An important electrolyte, potassium is also the third most abundant mineral in the body. It helps balance fluids and mineral levels in the body, maintain normal blood pressure, transport nutrients to cells and support healthy nerve and muscle function. This is why having low potassium levels can be very dangerous. The recommended daily potassium requirement for healthy individuals is 4,700 mg, but unfortunately most people do not get enough potassium through their diet. While some people gravitate towards the well-known potassium-rich banana, it’s not the only potassium hero. Fortunately, a list of foods containing potassium can help you with this. Here are 15 healthy foods that contain more potassium than a banana, based on the amount of potassium they contain.
What Foods Contain Potassium?
So which foods contain potassium? There are many potassium-rich foods you can choose from to meet your daily needs. Explore the list of high potassium foods you should start eating today.
Here are the foods with the highest potassium content:
- Avocado
Avocado is definitely one of the foods richest in potassium. Packed with healthy fats, avocados are also a great source of vitamin K and folate. Half of an avocado (100 grams) contains 487 mg of potassium. If you eat a whole avocado, you’ll get 20% of your daily potassium needs at once. However, avocados can help people with high blood pressure, who are often advised to increase their potassium intake and reduce their salt (sodium) intake. Avocados, like most fruits, are low in sodium. Half an avocado provides only 0.5% of your daily requirement, with half an avocado containing 7 mg of sodium.
- Sweet Potatoes
Sweet potatoes are one of the foods high in potassium, with a higher concentration of nutrients than white potatoes. Sweet potatoes are also rich in beta-carotene, vitamin C and vitamin B6. A medium sweet potato contains 541 mg of potassium and meets 12% of your daily requirement. What’s more, sweet potatoes are low in fat, contain little protein, and are a good source of complex carbohydrates and fiber. It’s also an excellent source of vitamin A, as one sweet potato provides over 400% of your daily requirement.
- Spinach
There is an important reason why spinach, one of the most nutritious vegetables, is the power food of choice for the cartoon character Popeye. About 3 cups (100 grams) of raw spinach contains 558 mg of potassium and 12% of the daily requirement. It also meets 366% of daily vitamin A needs, 725% of vitamin K needs, 57% of folate needs and 29% of magnesium needs.
- Watermelon
Watermelon is a delicious fruit with a high water content. Just two slices of watermelon (about 572 grams) contain 640 mg of potassium, giving you 14% of your daily requirement. The same serving size also contains 172 calories, 44 grams of carbohydrates, 3.4 grams of protein, 0.8 grams of fat and 2.2 grams of fiber. What’s more, it’s a great source of vitamins A and C, as well as magnesium.
- Coconut Water
Looking for a drink high in potassium? An excellent source of nutrients, coconut water can be a great option for you. It is an excellent natural alternative to sports drinks as it contains important electrolytes that help draw water into your cells, natural sugars provide energy during exercise and replenish glycogen stores lost after exercise. One cup (240 ml) of coconut water contains 600 mg of potassium and 13% of the daily requirement. It is also a good source of magnesium, calcium, sodium and manganese.
- White Beans
While the potassium content of bananas is lauded, one cup (179 grams) of white beans contains twice as much potassium as a banana. One cup of cooked white beans gives you 829 mg of potassium, providing 18% of your daily requirement. One cup also provides 28-61% of the daily requirement for various B vitamins. Additionally, white beans are a great source of iron and plant-based protein. However, one cup of white beans (179 grams) alone is very filling, as it contains about 19 grams of fiber.
- Edamame
Edamame, traditionally consumed in Japan, is an unripe soybean and contains more potassium than a banana. In fact, one cup (155 grams) provides 676 mg of potassium and just over 14% of the daily requirement. Edamame is packed with many other nutrients, but most importantly, it contains 121% of the daily requirement for folate per cup (155 grams). It’s also a great source of vitamin K, magnesium, and manganese. For detailed information about green soybean edamame, you can check out the article here.
- Pumpkin
While pumpkin is technically a fruit, it is cooked like a root vegetable. One cup (205 grams) of pumpkin can give you 582 mg of potassium, which is more than 12% of your daily requirement. Pumpkin is also a great source of vitamins A and C and contains smaller amounts of B vitamins, vitamin E and magnesium.
- Tomato Paste
Tomato paste not only enriches the taste of your meals, but also contains a large amount of potassium. Just three tablespoons of tomato paste (about 50 grams) contains 486 mg of potassium, which is just over 10% of the daily requirement. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound. It will be more beneficial for your health to choose tomato paste with the least ingredients, without added sugar, additives or preservatives, or to make it yourself at home.
- Dried Apricots
Dried apricots provide a quick and easy way to add potassium to your diet. Six dried apricots provide 488 mg of potassium, which is over 10% of the daily requirement. These fruits are also a good source of fiber and vitamins A and E.
- Biceps
Chard, one of the foods high in potassium, is not only highly nutritious, but also low in calories and a good source of fiber. Just one cup (178 grams) of cooked chard provides 961 mg of potassium and 20% of the daily requirement, which is more than double the potassium in a banana. In addition, the same amount meets 716% of daily vitamin K needs and 214% of vitamin A needs.
- Beets
Adding a serving of beets to your diet is an easy way to reap the plethora of potential potassium benefits. One cup of boiled beets (about 170 grams) can give you 518 mg of potassium and 11% of your daily requirement. Beets also contain nitrates, which help prevent high blood pressure and support overall heart health. However, one cup (170 grams) of beets contains about 34% of the daily requirement for folate.
- Pomegranate
What fruit contains the most potassium? The answer to the question may be pomegranate, which is a great source of potassium. It also has fiber, vitamins c and k, as well as folate and a higher protein content than most fruits (4.7 grams per fruit). One pomegranate contains 666 mg of potassium, which is equal to just over 14% of the daily requirement. On the other hand, pomegranate contains 11 grams of fiber, which can help slow digestion and keep you feeling full for longer.
- Banana
In addition to being a great source of potassium, bananas can help repair muscles and balance water retention as a post-workout snack. One medium banana contains 422 mg of potassium and 9% of the daily requirement. Therefore, it is very important to consume potassium-rich foods such as bananas, especially after an intense sports session.
- Potatoes
Because potatoes are eaten daily in many parts of the world, they can make a significant contribution to potassium intake in people’s diets. One potato (136 grams) contains 515 mg of potassium, which is 11% of the daily requirement. However, there are many different varieties of potatoes, and their potassium content can depend on the soil in which they were grown.