Potassium is a vital mineral that plays a very important role in many bodily functions. It helps to regulate fluid balance, muscle contraction, and nerve function. Potassium is found in almost every food, but some are higher in potassium than others. Below is a list of 25 foods that are high in potassium that you can start adding to your daily diet.
1. Bananas
A regular banana contains 422 mg of potassium. Bananas are also an excellent source of dietary fiber, vitamin C, and vitamin B6. They can be eaten fresh as they turn yellow, baked into pies or cakes, or used in smoothies or other dishes.
2. Kale
Kale a leafy green vegetable that is high in potassium. A cup of kale contains 329 mg of potassium. Also, kale is a good source of dietary fiber, vitamin C, and vitamin A. It can be eaten raw or cooked. Kale is a healthy food to include in your diet.
3. White Beans
A cup of cooked white beans contains 1800 mg of potassium. White beans are also a good protein, dietary fiber, and iron source. They can be added to soups, stews, or salads.
4. Lentils
A cup of cooked lentils has about 731 mg of potassium. Lentils are also a good source of protein, dietary fiber, and folate. They can be used in soups, curries, or as a side dish.
5. Spinach
A cup of cooked spinach has about 840 mg of potassium. Spinach is also known to be a good source of vitamin A, vitamin C, and dietary fiber. It can be eaten fresh, sauteed, or used in soups or other dishes.
6. Swiss chard
A cup of cooked Swiss chard contains 829 mg of potassium. Swiss chard, in addition, has a good source of vitamin A, vitamin C, and dietary fiber. It can be eaten fresh, sauteed, or used in soups or other dishes.
7. Tomatoes
A cup of diced tomatoes contains 539 mg of potassium. Moreover, tomatoes are also a good source of vitamin C and lycopene. They can be eaten fresh, used in salads, or cooked into sauces or other dishes.
8. Avocados
A medium avocado contains 485 mg of potassium. Additionally, avocados are also a good source of dietary fiber, vitamin C, and vitamin E. They can be eaten in salads, sandwiches, or other dishes.
9. kidney beans
A cup of cooked kidney beans contains 1,007 mg of potassium. Kidney beans are also a good protein, dietary fiber, and iron source. They can be added to soups, stews, or chili.
10. Coconuts
A cup of shredded coconut contains 283 mg of potassium. Coconuts are also a good source of dietary fiber and manganese. They can be used in baking or as a topping for desserts or other dishes.
11. Acorn Squash
A cup of cooked acorn squash contains 564 mg of potassium. In addition, acorn squash is a good source of dietary fiber, vitamin C, and vitamin B6. It can be eaten roasted, in casseroles, or as a side dish.
12. Apricots
A cup of dried apricots contains 1,277 mg of potassium. Apricots are also a good source of dietary fiber, vitamin A, and vitamin C. They are delicious, whether eaten fresh or dried and added to trail mix or other dishes.
13. Sweet Potatoes
Sweet potatoes are known to be a rich source of potassium; they contain 694 mg of potassium per large potato. They are also a good source of dietary fiber, vitamin A, and vitamin C. Sweet potatoes can be eaten baked, mashed, or in casseroles or other dishes.
14. Oranges
Oranges are a good source of potassium, containing 237 mg of potassium per orange. They are also a good source of dietary fiber, vitamin C, and vitamin B6. Oranges can be eaten fresh or juiced. Orange juice is a popular breakfast drink.
15. Broccoli
A cup of cooked broccoli contains 358 mg of potassium. Broccoli is also a good vitamin C, vitamin K, and dietary fiber source. It can be eaten boiled, steamed, or roasted as a side dish.
16. Brussels sprouts
A cup of cooked Brussels sprouts contains 457 mg of potassium. More, brussels sprouts are a good source of vitamin C and dietary fiber. They can be boiled, roasted, or stir-fried as a side dish.
17. Cantaloupe
Half a cantaloupe contains 578 mg of potassium. In addition, cantaloupe is also a source of vitamin A, beta-carotene, and lycopene. It can be eaten fresh or used in smoothies or other dishes.
18. Chestnuts
One hundred grams of chestnuts contain 470 mg of potassium Chestnuts are also a good source of dietary fiber and vitamin C. They can be roasted and eaten as a snack or added to stuffing or other dishes.
19. Figs
A cup of figs contains 726 mg of potassium. Figs are also a good source of dietary fiber and antioxidants. They can be eaten either fresh or dried and added to cereal or other dishes.
20. Guava
Guava is a tropical fruit that is high in potassium. A cup of guava contains 563 mg of potassium, which is more than 10% of the daily recommended intake for adults. Guava is also a good source of dietary fiber, vitamin C, and vitamin A. It can be eaten fresh or juiced.
21. Kiwi
Kiwifruit is a good source of potassium, providing 537 mg per cup. This is about 10% of the recommended daily intake for adults. Additionally, kiwifruit is an excellent dietary fiber, vitamin C, and vitamin E source. It may also provide some benefits for cardiovascular health due to its high antioxidants.
22. Pomegranate
Pomegranate is a fruit that is high in potassium. A cup of pomegranate seeds contains 567 mg of potassium, about 11% of the recommended daily intake for adults. Additionally, pomegranates are a good source of dietary fiber and antioxidants. They may also provide some benefits for cardiovascular health due to their high levels of antioxidants.
23. Honeydew Melon
Honeydew melon contains 548 mg of potassium, about 11% of the recommended daily intake for adults. Moreover, honeydew melons are a good source of dietary fiber, vitamin C, and vitamin A. They can be eaten fresh or juiced.
24. Cherries
Cherries are not only a delicious fruit, but they are a good source of potassium. A cup of cherries contains 494 mg of potassium, about 10% of the recommended daily intake for adults. Additionally, cherries are a good source of dietary fiber, vitamin C, and vitamin A. Cherries may also provide some benefits for cardiovascular health due to their high levels of antioxidants.
25. Dates
Dates are sweet fruit that is high in potassium. A single date contains 422 mg of potassium, about 9% of the recommended daily intake for adults. Additionally, dates are a good source of dietary fiber, magnesium, and vitamin B6. Dates may also provide cardiovascular health benefits due to their high levels of antioxidants.
These are just some of the top foods high in potassium. Including these foods in your diet can help you to get the recommended daily intake of 4,700 mg of potassium. Be sure to speak with your physician or a dietitian if you are thinking about increasing your potassium intake.