The best foods high in potassium

foods to lower cholesterol
July 19, 2020

foods high in potassium: How much potassium does a banana contain? Much? Little bit? More than any other food? Or maybe his fame is not as deserved as we think? Surely, most of us would bet that he owns a significant amount. However, the reality is that there are not a few foods that exceed 350 g of potassium that provide 100 g of this fruit. Let’s see the most outstanding.


What are foods high in potassium?

Potassium is a mineral found in most foods. Potassium helps balance fluids and minerals in your body. It also helps the body maintain blood pressure at a normal level. Potassium facilitates muscle contractions and proper nerve function.

Why do I need to change the amount of potassium I consume?

  • You may need to consume more potassium if you have hypokalemia (low potassium levels) or high blood pressure. You may also need more potassium in your diet if you take diuretics. Diuretics and certain medications cause your body to lose potassium.
  • You may need to consume less potassium in your diet if you have hyperkalemia (high potassium levels) or kidney disease.

How much potassium do fruits contain?

The amount of potassium in milligrams (mg) in each fruit or fruit serving appears in the list next to each item.

  • (more than 200 mg per serving):
    • 1 medium banana (425)
    • ½ papaya (390)
    • ½ cup prune juice (370)
    • ¼ cup raisins (270)
    • 1 medium mango (325) or kiwi (240)
    • 1 small orange (240) or ½ cup of orange juice (235)
    • ½ cup chopped melon (215) or chopped green melon (200)
    • 1 medium pear (200)
  • Foods with an average content of potassium (50 to 200 mg per serving):
    • 1 medium peach (185)
    • 1 small apple or ½ cup apple juice (150)
    • ½ cup canned peaches in juice (120)
    • ½ cup canned pineapple (100)
    • ½ cup fresh strawberries, sliced ​​(125)
    • ½ cup watermelon (85)
  • Low potassium foods (less than 50 mg per serving):
    • ½ cup blueberries (45) or cranberry juice cocktail (20)
    • ½ cup papaya, mango or pear nectar (35)

How much potassium do vegetables contain?

  • (more than 200 mg per serving):
    • 1 medium baked potato with peel (925)
    • 1 medium baked sweet potato with shell (450)
    • ½ cup tomato or vegetable juice (275), or 1 medium-sized raw tomato (290)
    • ½ cup of mushrooms (280)
    • ½ cup fresh Brussels sprouts (250)
    • ½ cup cooked zucchini (220) or winter squash (250)
    • ¼ of a medium avocado (245)
    • ½ cup broccoli (230)
  • Foods with an average content of potassium (50 to 200 mg per serving):
    • ½ cup corn (195)
    • ½ cup fresh or cooked carrots (180)
    • ½ cup fresh cauliflower (150)
    • ½ cup asparagus (155)
    • ½ cup canned peas (90)
    • 1 cup of lettuce, of all kinds (100)
    • ½ cup fresh green beans (90)
    • ½ cup frozen green beans (85)
    • ½ cup cucumber (80)

Read also:The 8 benefits of whey protein

How much potassium do protein foods contain?

  • (more than 200 mg per serving):
    • ½ cup cooked pinto beans (400) or lentils (365)
    • 1 cup of soy milk (300)
    • 3 ounces baked or roasted salmon (319)
    • 3 ounces roasted turkey, dark meat (250)
    • ¼ cup sunflower seeds (241)
    • 3 ounces cooked lean beef (224)
    • 2 tablespoons soft peanut butter (210)
  • Foods with an average content of potassium (50 to 200 mg per serving):
    • 1 ounce salted peanuts, almonds, or cashews (200)
    • 1 large egg (60)

How much potassium does dairy foods contain?

  • (more than 200 mg per serving):
    • 6 ounces yogurt (260 to 435)
    • 1 cup whole fat or low fat milk (350 to 380)
  • Foods with an average content of potassium (50 to 200 mg per serving):
    • ½ cup ricotta cheese (154)
    • ½ cup vanilla ice cream (131)
    • ½ cup low-fat cottage cheese (2%) (110)
  • Low potassium foods (less than 50 mg per serving):
    • 1 ounce cheese (20 to 30)

How much potassium do the grains contain?

  • 1 slice of white bread (30)
  • ½ cup white or brown rice (50)
  • ½ cup spaghetti or macaroni (30)
  • 1 flour or corn tortilla (50)
  • 1 four-inch waffle (50)

What other foods contain potassium?

  • 1 tablespoon of molasses (295)
  • 1½ ounces of chocolate (165)
  • Some salt substitutes may contain a high amount of potassium. Check the food label to find the amount of potassium they contain.

did you know:5 benefits of soy protein you should know


You have the right to help plan your care. Discuss your treatment options with your doctors to decide what care you want to receive. You always have the right to refuse treatment. This information is for education use only. It is not intended to give you medical advice on disease or treatment. Consult with your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

1/8 Soy

The pulses generally are foods rich in potassium . Proof of this is that soybean contains about 1800 mg of this mineral per 100 g, closely followed by black beans (1500 mg) and red beans (1400 mg).

  • Textured soy, unlike natural soy , contains almost twice as much protein and very little fat in addition to potassium and other nutrients.
2/8 PistachiosA very healthy snack. Of course, it is also one of the most caloric nuts. A 30-gram serving (about 50 units) contains 160 calories. Its contribution in potassium stands out since 100 g of pistachios provide 1025 mg, almost a third of the recommended daily amount. (3510 mg).
3/8 Plain yogurt In addition to quality protein and calcium, yogurt can be a source of potassium to consider. About 100 grams of yogurt contains 211 mg of potassium. You already have the perfect snack. Of course, keep in mind that most yogurts are sold in 125 g containers. Remember that it is better to choose the skim version, this way you will take advantage of all nutritional advantages and avoid extra and unnecessary fats and sugars.
foods high in potassium
4/8 Sweet potato thanks to this tuber, first cousin of the sweet potato and the potato, you can take care of your cardiovascular health, at the same time that due to its high potassium content you do it for your muscles and nervous system. The sweet potato far exceeds the content of this mineral when compared to the banana (half sweet potato has 542 mg).
foods high in potassium
5/8 Avocado Only half an avocado already contains 487 mg of potassium, much more than the banana, whose content is around 350 mg / 100 g. In addition, the consumption of avocado provides extra vitamin E and healthy fats. You can include this fruit in the diet by adding a few pieces to the salad, as a filling in a sandwich or as a base for guacamole.
foods high in potassium
6/8 watermelon couple of slices of watermelon are enough to obtain 641 mg of potassium. And if you take three you don’t have to worry about your weight since it only contributes 32 calories per 100g, so it can be included in any type of low-calorie diet. You can prepare a delicious and nutritious watermelon gazpacho. An easy way to do it is by adding watermelon to your usual gazpacho.
foods high in potassium
7/8 ThistleWinter is a perfect time to prepare a recipe with thistle. This vegetable can provide up to 400 mg every 100 g. Among the carbohydrates that thistle contains is inulin. This substance does not require insulin for its metabolization, which makes thistle suitable food for diabetics.
foods high in potassium
8/8 SpinachSpinach can be considered as one of the main sources of potassium. Its 560 mg of this mineral per 100 g cover a large part of the 3,510 mg that the body needs daily.It is better to consume them in salad than cooked. A good combination could include pomegranate, carrot, fresh cheese, and a drizzle of extra virgin olive oil.

The World Health Organization recommends a daily intake of 3510 mg of potassium. To cover this need, we have numerous foods at our disposal.

The first that most people associate with potassium is bananas. However, its 350 mg per 100 g does not make it, by far, the star source of this mineral.

Potassium, a fundamental micronutrient for muscle growth , protein production , control of the electrical activity of the heart , regulation of the level of water in the body and the reduction of the negative effects of sodium , among other functions, is present in meat, fish, fruits, vegetables, dairy and nuts.

  • In the gallery you have just seen, we have collected some of the many foods that provide our body with more potassium than bananas.
  • The widespread belief that this fruit is the quintessential source of potassium breaks down when we compare its values ​​with those of sweet potatoes, soybeans, pistachios or spinach.

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