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 YOU NEED TO KNOW
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)
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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
AGREEMENTS ON YOUR CARE:
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.
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.