Coconut water is very refreshing when served chilled with ice after a sweaty workout. 1. This article. meat and chicken fish (halibut, tuna, cod, snapper) Should I take a potassium supplement? As previously mentioned, vitamin and mineral needs are measured according to their Daily Values (DV), the recommended amounts to consume per day (2). For instance, one cup of plain nonfat yogurt contains up to 579 mg. Sweet potatoes have orange flesh and a sweeter flavor than white potatoes. Here's a rundown of the best benefits, how to add it to your diet, and, There's no evidence that shows nightshade vegetables are bad for your health. Potassium helps to balance fluids and minerals in your body. But if youre thinking that fresh salmon is too pricey to indulge in regularly, canned salmon is a more budget-friendly alternative with similar benefits. Bananas are nutritious but also high in sugar and carbs. Looking for a potassi-yummy snack? Similarly, about 3 cups (90 grams) of raw spinach. Orange juice and pomegranate juice are also good picks, each containing around 500 milligrams per cup. Nicotine may relax the lower esophageal sphincter. Theyre also rich in fiber, vitamin K, and antioxidants, making them a great addition to any healthy diet. According to the Centers for Disease Control and Prevention (CDC), a diet high in potassium and low in sodium an electrolyte in table salt and processed foods can lower blood pressure and reduce the risk of heart disease and stroke. If youre like most people in the U.S., you likely dont get enough potassium in your diet. Try these 10 foods to boost your potassium. Synthetic vs Natural Nutrients: Does It Matter? Spinach Spinach is one of the most nutrient-dense vegetables. In this article, we take a look at other good sources of potassium according to the ODS and the 20152020 Dietary Guidelines for Americans. Magnesium is a very important nutrient that most people don't get enough of. The adequate intake (AI) for adult males is 3,400 mg per day, and for females, its 2,600 mg. Potato salads get a bad rap because we usually associate them with what we find in the grocery store. Potassium from food, however, does not cause harm in healthy people who have normal kidney function. Its estimated that less than 0.015% of American adults meet their daily potassium needs (3). Just 1/2 cup packs 16% of the DV, as well as fiber and vitamins A and E. Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable with a thick stalk that ranges from red to orange to white in color. Potatoes are a versatile root vegetable and a staple food in many households. Try this today: If you want to increase your potassium intake on a budget, focus on legumes like beans or veggies like potatoes, which provide plenty of potassium at a low cost. People often reach for whole fruit over juices since whole fruits are a good source of fiber. Coconut water has become a popular health drink. One of these electrolytes is potassium. (2019). Ankylosing Spondylitis Pain: Fact or Fiction, Centers for Disease Control and Prevention (CDC), 20152020 Dietary Guidelines for Americans, https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/341528/nutrients, https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/nutrients, https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label, https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids?uid=1879, https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772164/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546624/, https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/, https://www.kidney.org/newsletter/coffee-and-kidney-disease, A 20-minute daily walk may improve heart health in those with high CVD risk, Alzheimers: New blood biomarker could predict risk of cognitive decline, Researchers investigate what causes psoriasis and how it spreads, Low-dose atropine eyedrops may delay onset of nearsightedness in children, Heart attack may speed up cognitive decline, study finds, High-potassium foods to avoid with kidney disease, What to know about potassium deficiency symptoms. Its also a great source of vitamin C, which can help boost your immune system and protect your skin from free radical damage. They can eat dried apricots as a snack or add them to salads or main meals. Pomegranates are an extremely healthy, many-seeded fruit that vary in color from red to purple. The percent daily value (%DV) and the recommended daily intake (RDI) for adults is 4700mg per day. They also work well in cooked meals, such as pasta dishes. Eating Foods With Flavanols May Help Boost Your Memory, What to Know About Vodka: Calories, Carbs, and More. Here are some suggestions. Potassium is an essential mineral that the body requires for a variety of processes. Popular fish like salmon, mackerel, halibut, tuna and snapper all have more than 400 milligrams of potassium in a 3-ounce filet. 4. Legumes such as lentils, chickpeas, soybeans, and peanuts are rich in potassium. General rules of thumb Torey Jones Armul, MS, RDN, CSSD, a national spokesperson for the Academy of Nutrition and Dietetics, offers a couple of rules of thumb: Avoid high-potassium foods like. Foods High in Potassium Medically Reviewed by Brunilda Nazario, MD on January 27, 2022 1 / 14 Potassium and Your Health You need this mineral for all of your cells to work like they should.. Just 1/2 cup (65 grams) provides 16% of the DV for potassium (1, 24). One cup (245 grams) of tomato sauce contains 728 mg of potassium (29). Available for Android and iOS devices. By eating a baked potato with salt-free seasoning, a person can avoid extra sodium. A Detailed Review, Do Multivitamins Work? As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium. A 3-ounce serving (85 grams) of clams provides 534 mg of potassium and is packed with selenium, iron, and B12. Squash is a particularly rich source of potassium. So adding some prunes to your snack rotation will boost potassium and keep you regular. Citrus fruits like oranges are well known for being high in vitamin C, but theyre also a good source of potassium. When buying yogurt, aim for a plain variety, as fruit-flavored yogurts tend to have lots of added sugar. This material is provided for educational purposes only and is not intended for medical advice, diagnosis or treatment. Potassium is the unsung hero of the mineral world. Try the recipe nutrition calculator, Bananas may be known as potassium-rich foods, but you can also get potassium from avocados, sweet potatoes, spinach, coconut water, and other delicious food and drinks. A yummy medium-sized nana provides an impressive 422 mg of potassium. Many other beans are also high in potassium. Our website services, content, and products are for informational purposes only. Beets Note: When checking data please be sure the serving sizes are the same. Apricots are a bright orange fruit that people may eat either fresh or dried. There are 707 mg of potassium in one cup of canned prune juice, while half a cup of dried prunes contains 699 mg. Fresh tomatoes offer several health benefits. One of these large vegetables (235 grams) contains 1,110 mg (8). Only a few studies have investigated the effects of potassium supplements, and some suggest that the body can absorb potassium as well from supplements as it can from food. These nutrients are important for maintaining healthy red blood cells, supporting immune function, and promoting optimal brain health. Poor diet. Below is a list of high potassium foods ranked by common serving sizes, for more see the lists of high potassium foods by nutrient density, more potassium rich foods, fruits high in potassium, and vegetables high in potassium. Its uber important you get enough potassium from your diet. Healthline Media does not provide medical advice, diagnosis, or treatment. Theyre also an excellent source of vitamin A, which is critical for vision. Butternut squash is a great source of potassium, boasting 12% of the DV in a single cup (205 grams). When theyre too tense or rigid, it can lead to high blood pressure, which can cause heart problems. Supports proper nerve and muscle function, May reduce the risk of stroke and heart disease, Helps the body maintain a healthy pH balance, May reduce the risk of developing kidney stones, May reduce the risk of osteoporosis after postmenopause. This dietary approach can not only help keep potassium at a healthy level, but it may help people obtain a variety of other vitamins and nutrients that occur in whole foods and contribute to better health. Your body. Here are 11 impressive and evidence-based benefits of bananas. In fact, the Dietary Guidelines for Americans have singled it out as a nutrient of public health concern.. Theyre a great source of fiber, vitamin C and B6, fiber, and antioxidants, making them the top banana of snacks for busy folks on the go. Clams are also extremely rich in other nutrients. Some evidence also suggests yogurt may be beneficial for managing your appetite or weight maintenance, too (53). The same serving of sweet potatoes provides more than 200% of the DV of vitamin A (1, 6, 7). Potassium-sparing diuretics Potassium-sparing diuretics, such as amiloride (Midamor) and spironolactone (Aldactone), are used to treat high blood pressure and congestive heart failure. Its also highly nutritious. Phosphorus works with calcium to help build bones. Dried peaches, apricots, prunes and raisins are good sources as well. Potatoes are rich in potassium and are a staple in many households. First, with the aid of your kidneys, potassium helps remove extra sodium from your body through your urine. Beans are a terrific source of potassium. A medium baked potato with the skin on contains more than 900 milligrams of potassium. Can diet help improve depression symptoms? While white beans pack more potassium than black beans, both are delicious ways to add more of this mineral to your diet. This leads to reflux and heartburn. Agricultural Research Service Like other vitamins and minerals, potassium is a micronutrient, meaning that you need to consume it only in small amounts think milligrams (mg). So it can build up in the blood, termed hyperkalemia, and can cause serious health problems like irregular heart rhythms or cardiac arrest. Having the right amount of potassium in your diet helps to keep you healthy, so its crucial to eat plenty of potassium-rich foods. Lima Beans 3. You can also milk it for all its worth by using it as a base for homemade soups or sauces. Popeye had the right idea. Pinto beans, navy beans, lima beans and Great Northern beans all have more than 350 milligrams per half-cup. Try popping apricots and prunes in your morning porridge, grilling salmon and baking spuds for dinner, or sneaking a handful of raisins when youre peckish Theres no shortage of options to choose from. You know dairy is a super source of calcium. This is why experts havent set an upper safe limit for potassium. Research shows that coconut water may help with hydration, diabetes, heart health, and more. Avocados are packed with nutrients, and one avocado provides roughly 15% of your daily potassium needs. It also contain high fiber, protein, and iron content. Certain lean and fatty fish offer potassium. Fun fact: Older guidelines recommended 4,700 milligrams per day, but the National Academies of Sciences, Engineering, and Medicine updated the number in 2019. One patty packs in 440 calories, 50% of the saturated fat and 25% of the sodium that you need in a day. Lentils and beans are full of nutrients that assist with blood pressure regulation, like potassium, magnesium and fiber. Half a cup of dried apricots contains 1,101 mg of potassium. Fruits and vegetables serving sizes. We avoid using tertiary references. Most people dont think much about this unappreciated mineral (if they think about it at all). The role of potassium and sodium in your diet. Beans or legumes that are high in potassium include: Other foods that are rich in potassium include: Women should get 2,600mg and men should get 3,400mg of potassium every day.Most Americans dont meet that goal. Let's find out. (2019). 8. The same serving packs 476% of the DV for vitamin K and 60% of the DV for vitamin A, all while being low in calories and high in fiber (25). Last medically reviewed on July 12, 2019, People with chronic kidney disease need to avoid eating potassium-rich foods. Our content does not constitute a medical consultation. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. 2023 Healthline Media LLC. Chapter 1: Key elements of healthy eating patterns. Its packed with high quality protein, healthy omega-3 fats, and many vitamins and minerals, including potassium. Dried apricots have a long shelf life and are usually pitted. Check your medications. The 14 foods included in this list are some of the best sources of potassium. And for those wanting to increase their intake, cooked spinach is a great option, containing 839 mg of potassium per cup (20). Until 2018, nutrition labels didn't have to list the potassium content. Data sources include IBM Watson Micromedex (updated 14 May 2023), Cerner Multum (updated 28 May 2023), ASHP (updated 10 Apr 2023) and others. Its also a good source of magnesium, sodium, and manganese. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. One medium spud typically provides 12% of the DV for this mineral. They also contain antioxidants and nitrate, which may provide further health benefits. Its packed with nutrients. Dried fruit is very nutritious, but also contains a lot of sugar and calories. When choosing beef, opt for lean cuts, such as sirloin or round steak, and prepare it with healthy cooking methods, like grilling, baking, or broiling, to maintain its nutrient content while keeping calorie intake in check. It also contains vitamin A, K, and C, iron, plus magnesium, manganese, and fiber. (2019). Its also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E, and magnesium (1, 22). Oh yes, youll get 292 mg of potassium from 2 cups of raw spinach. Saville, J. (2018). We comply with the HONcode standard for trustworthy health information. When purchasing dried apricots, a person should look for those that contain no added sugar. People looking for a quicker option can use canned rather than dried lentils. However, it is important to rinse canned lentils well before use to remove any sodium. You can easily roast, boil, steam, or chop butternut squash for dishes such as baked veggies or hearty soups. Potatoes and sweet potatoes are excellent sources of potassium. Magnesium is found in many different foods. The rich potassium content of avocados, in addition to their other healthy properties, makes them an easy choice for helping meet your nutrient needs. For example, just half a fillet (154 grams) of cooked cod provides 12% of the DV, and a whole fillet (150 grams) of haddock offers 11% (35, 36). A medium baked potato with the skin on contains more than 900 milligrams of potassium. Other dairy products also contain potassium. Beets are a good potassium source, containing 259 mg per 1/2 cup (85 grams). Potassium is an often overlooked nutrient. Think beyond bananas: Try avocados, legumes, potatoes and more. Beets are available in various colors, such as deep red, purple and white. Many of the foods that you already eat contain potassium. All rights reserved. Just one cup of cooked lentils can provide 731 mg of potassium. How to Make Healthy and Delicious Smoothies, The 6 Most Underrated Veggies and How to Enjoy Them, 6 Tailgating Tips That Score Big for Your Health, 39 Easy, Low-Cal Snack Ideas At Around 150 Calories Each, 5 Easy (and Quick!) If you do choose to drink orange juice, be sure that its 100% juice without added sugars. Got beef? 2005 - 2023 WebMD LLC, an Internet Brands company. The recommended serving size . (2015). This can include beans and sweet potatoes. Taylor suggests adding these potassium powerhouses to your diet. Bananas are known for being a good source of potassium. (2019). It is beneficial to balance this by eating low amounts of high sodium foods, such as processed foods and fast food. This concentrated condiment adds flavor to all tomato-based sauces and dishes, but watch out for products that have added sugars, additives, or preservatives. One medium boiled potato (167 grams) offers 12% of the DV for potassium (1, 23). Investigating the power of music for dementia. You can add them to yogurt, oatmeal, or desserts. Therefore, you must get potassium from foods to meet your recommended daily needs, also known as the Daily Value (DV) (2). Theyre also an excellent source of plant-based protein (3). Dark leafy green vegetables like spinach are also full of antioxidants (24). Whole fruit contains more fiber than juice and often more nutrients as well. They decrease the amount of potassium lost in the urine and can make potassium levels too high, especially in people who have kidney problems. Just 1 cup (179 grams) of white beans has twice as much potassium as a banana, clocking in at a whopping 21% of the DV. Several dried fruits are high in potassium. Read on to find out why you need potassium in your life and where to find it. Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. Spinach provides about 12% of the DV for potassium per 1 cup (190 grams) frozen or 3 cups (90 grams) fresh. Learn the best ways to cook but still keep the, Ginseng is a root that's known worldwide for its impressive health potential. Edamame beans are whole, immature soybeans that are healthy and easy to eat. It reduces your risk of high blood pressure, stroke, and kidney stones. Although Western diets are often low in potassium and high in sodium two factors that can increase your risk of heart disease eating foods from the list above may help you easily increase your potassium intake (44). Theyre also rich in vitamin K and folate. See the list of high potassium vegetables. Don't put salt on food when you eat. Our website services, content, and products are for informational purposes only. A baked sweet potato with the skin still on contains 542 mg of potassium. Companies will need to update their food labels on or before January 2020. Ready to boost your intake? You can even try tofu, which is made from soybeans and is a potassium-rich protein source that can be grilled, baked, or scrambled to your liking. (n.d.). 11 Evidence-Based Health Benefits of Bananas, 7 Science-Based Health Benefits of Coconut Water, 7 Health and Nutrition Benefits of Potatoes. But keep in mind, orange juice is higher in sugar and provides less fiber than the whole fruit (34, 35). Their orange color means that they provide more beta carotene than other potatoes, but they also contain potassium. Due to their high fiber content and other chemical properties, many people use prunes or prune juice to help relieve constipation. Parsnips are a good potassium source, providing 570 mg per cup (85 grams). Win-win! Fortunately, getting enough potassium in your diet isnt too challenging, as there are plenty of delicious and nutritious foods that can help you meet your daily needs. See additional information. Plus, the pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation (10, 11). A food that is considered "high-potassium" generally has 200 mg or more potassium per serving. Bananas make a great breakfast, snack, or dessert. These fruits also provide other key nutrients, such as iron and antioxidants. The same amount of Swiss chard has more than 450 milligrams and beet greens more than 600 milligrams. This is mainly due to a lack of fruits and vegetables in the typical Western diet (1). Meat, milk, yogurt, and nuts are also good sources. This is a detailed article about dried fruit and its health effects. Nutritionally, these made our worst picks because of the high total fat, saturated fat, sodium, and low-quality carbohydrates. Moreover, pomegranates are packed with folate and vitamins C and K. They also pack more protein than most other fruits, at 4.7 grams per fruit (282 grams) (29). While technically a fruit, its cooked like a root vegetable. The participants also experienced a decrease in LDL (bad) cholesterol and a small increase in HDL (good) cholesterol. Avoid foods that have more than 300mg sodium per serving (or 600mg for a complete frozen dinner). Banana 13. Potassium is an essential nutrient that plays a crucial role in health and well-being. It also helps your body maintain a normal blood pressure. Studies have shown that avocados may be beneficial for heart health, weight management, and metabolic syndrome (49, 50, 51). Baked potatoes with the skin still on are the best option, as much of a potatos potassium is in the skin. Acorn Squash 5. One cup (245 grams) of yogurt provides 380 mg of potassium. Cleveland Clinic is a non-profit academic medical center. Another great thing about chicken breast is that you can use it in countless recipes. Its also packed with B vitamins and omega-3 fatty acids, which are heart-healthy fats that lower inflammation and support brain health. Coconut Water 11. For the most healthful type, opt for raisins that contain only dried grapes with no added sugar, coatings, or other ingredients. Butternut squash is a sweet-tasting winter squash. Its sweet and nutty, low in sugar, and high in electrolytes. Meatless Monday Vegetarian Recipes, Dowagers Hump: What It Is and How To Get Rid of It. Similarly, about 3 cups (90 grams) of raw spinach contain roughly 11% of the DV (8, 9). You can use it in salads, spreads, or patties for a quick and easy meal thats just as nutritious as fresh salmon. For example, spinach contains antioxidants, including flavonoids, which help protect against cellular damage (25). But most Americans dont get enough. Its full of electrolytes, which are essential for hydration and maintaining the bodys pH balance. 2023 Healthline Media LLC. This root vegetable has a naturally sweet flavor. Potassium is a mineral that plays a significant role in the function of your heart, kidneys, muscles and nerves. Parsnips are also a good source of vitamin C and folate, essential for skin and tissue health, cell division, and supporting fetal growth and development (17, 18). A one-cup serving of cooked acorn squash contains 896 mg of potassium. Like most other fruits, avocados are low in sodium, with half an avocado providing just 0.2% of the DV (1, 3, 5). Avocados are also a good source of potassium. Prunes Raisins Potatoes Kidney beans Orange juice Soybeans Bananas Milk Spinach Chicken breast Yogurt Salmon Beef Apricots Apricots pack a serious potassium punch. In the rare case you find any difference, please contact us and These nutrients are important for metabolism, vision health, bone health, and the immune system (21, 22, 23). One cup (248 grams) of orange juice provides 496 mg of potassium. Whats more, sweet potatoes are low in fat, offer a small amount of protein, and are a good source of complex carbs and fiber. Fruit and veggie juices such as orange, grapefruit, pomegranate, carrot, and tomato juice all provide 9% or more of the DV for potassium in 1 cup (240 mL). Half a cup of raisins contains 618 mg of potassium. Create a free account to log and track foods. Most contain a high amount of fiber, some protein, and a good dose of potassium. Prunes may not have the most glamorous reputation. Yams also happen to be rich in potassium, with 1 cooked, cubed cup (136 grams) providing 19% of the DV (40). Healthline Media does not provide medical advice, diagnosis, or treatment. The same serving of black beans provides 13% of the DV (1, 13, 14). In fact, there is no evidence to suggest its even possible to overdose on potassium from food. They also contain vitamins A, C, B6, and manganese. This article lists 30 foods high in potassium alongside the amount of the mineral each food contains per 100 grams and per typical serving. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Yams are starchy tubers popular in South America, Western Africa, and the Caribbean. Beets are also an excellent source of folate a vitamin needed for DNA synthesis and repair with 1 boiled cup (170 grams) providing 34% of the DV (26, 28). we will fix it right away. Potassium is an essential mineral that keeps your body functioning properly, by regulating fluid balance. Its an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells. The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Avocado 2. A half of a filet of salmon (178 grams) contains 684 mg of potassium as well as plenty of high quality protein, vitamins, and omega-3 fats. One cup (150 grams) of mashed avocado provides 1,120 mg of potassium and plenty of heart-healthy fats, fiber, and antioxidants. Nutrition Evidence Based 14 Healthy Foods That Are High in Potassium Many fruits and vegetables are high in potassium. Second, potassium helps the walls of your blood vessels to relax or loosen up. Some people with kidney disease should get less potassium than the guidelines. And if thats not enough to persuade you to pop some spinach in your smoothie, its also rich in iron, a mineral crucial for transporting oxygen in the blood and supporting the immune system. Cantaloupe, dates, nectarines and oranges all have more than 250 milligrams per half-cup serving. While potassium is essential for health, you can have too much of a good thing. Data for the curated food lists comes Bananas contain 422 mg of potassium per medium fruit. Soaking or sprouting them before eating them may improve mineral absorption. 47 potassium intake of the U.S. population. Getting enough dietary potassium is essential for bone and heart health. Others may offer 100% potassium chloride, which packs 11% of the DV in just 1 gram (41, 42). One whole fruit (282 grams) gives you 14% of the DV for potassium (29). Drinking 1 cup (240 grams) of coconut water will provide 600 mg of potassium (61). Yogurt also contains beneficial bacteria, though you should avoid varieties with added sugar. If you eat a whole avocado, youll get almost 15% of the DV at once (5). Here are 18 foods that pack more potassium than a banana. Prune juice and carrot juice both pack a serious potassium punch: About 689 milligrams for a cup of carrot juice and more than 700 milligrams for the same amount of prune juice. The key to getting enough potassium is to eat a range of plant foods each day. Potassium is important for your heart, kidneys, muscles and nerves. (2) Unless you are on dialysis or have a special condition, an overdose of potassium from natural sources is nearly impossible. Dietary Potassium and Potassium Supplements, Potassium Food Sources, Benefits, Deficiencies, and More, Heart Failure Treatment With Potassium and Magnesium Supplements, Hyperkalemia: Causes, Symptoms, Diagnosis, Treatment, Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium), Salt substitutes (read labels to check potassium levels). Just be mindful of portion sizes, as raisins are high in natural sugars, and its easy to get carried away! 200 Foods Highest in Potassium, K. Ranked by a Common Serving Size 4700mg Potassium, K = 100% DV. Since potassium is found in both the flesh and skin of a potato, its most beneficial to consume them washed and unpeeled (7). The beneficial effects of potassium and lycopene on heart disease risk factors make tomatoes an excellent choice for heart health (1). White beans and adzuki beans have around 600 milligrams per half-cup serving. Apricots are also a great source of fiber, vitamin A, and antioxidants. Clams are an excellent source of potassium. Just 3 tablespoons (50 grams) contain more than 10% of the DV. Learn more. Tomato paste not only enriches the taste of your food but also provides ample amounts of potassium. The list of high-potassium foods may feel a bit overwhelming, but remember, for every high-potassium food to avoid, there's at least one low-potassium food to enjoy. Signs of high potassium blood levels include weakness, paralysis, and heart palpitations. Just 1 cup (190 grams) of frozen spinach packs 12% of the DV for potassium. Vitamin K1 and K2 are found in leafy greens and animal-based foods. The same serving also contains 44 grams of carbs, 3.5 grams of protein, 0.8 grams of fat, and 2.2 grams of fiber. But thats not all! And for those who prefer a plant-based option, there are plenty of vegan yogurts made from soy milk that also rock potassium. Dairy products like yogurt and milk are high in potassium, and the lower the fat content, the higher the potassium level. With 443 mg of potassium per 1/2 cup serving, soybeans will power your muscles and keep your nerves firing on all cylinders. 1 small orange (240) or cup of orange juice (235), cup of cubed cantaloupe (215) or diced honeydew melon (200), 1 small apple or cup of apple juice (150), cup of fresh, sliced strawberries (125), cup of cranberries (45) or cranberry juice cocktail (20), cup of nectar of papaya, mango, or pear (35), 1 baked medium sweet potato, with skin (450), cup of tomato or vegetable juice (275), or 1 medium raw tomato (290), cup of cooked zucchini (220) or winter squash (250), cup of cooked pinto beans (400) or lentils (365), 3 ounces of baked or broiled salmon (319), 3 ounces of roasted turkey, dark meat (250), 2 tablespoons of smooth peanut butter (210), 1 ounce of salted peanuts, almonds, or cashews (200), 1 cup of nonfat, low-fat, or whole milk (350 to 380), cup of low-fat (2%) cottage cheese (110). The following juices are high in potassium, containing the following amounts per cup: Raisins are another type of dried fruit that is high in potassium. However, many health organizations recommend that people avoid juices with added sugar. Abdullah M, et al. Lose weight if it's advised. Prunes are a potassium powerhouse coming in hot at 293 mg per 1/4 cup. But dont rule out juice completely. Furthermore, consuming orange juice fortified with calcium and vitamin D may help improve bone health especially since a high intake of potassium may benefit bone health (1, 41). liver disease A person with any of the above health issues should work closely with a healthcare professional to keep their potassium levels in check. FDA requires the new food labels to list potassium content. Diuretics and certain medicines cause your body to lose potassium. Soybeans (aka edamame, aka delicious) and lentils are also good sources of potassium. In addition, fatty fish such as salmon and tuna are rich in heart-healthy omega-3 fatty acids, which may further reduce your risk of heart disease (39). You may also need more potassium if you are taking diuretics. High-Potassium Fruits and Vegetables. What foods are highest in potassium? How much potassium should you get? Nutrition Facts for Wild Atlantic Salmon (Cooked). Raisins are a popular snack food. Prunes are dried plums. Multivitamins are the world's most popular dietary supplements. (n.d.). One cup of cooked lentils contains 731 mg of potassium. Maybe you should at 300 mg of potassium in 3 ounces. Bananas arent the only fruits filled with potassium. of each food listing. Medically reviewed by Drugs.com. The potassium content of beets may also help improve blood vessel function as well as decrease the risk of heart disease (15, 16). Just 2 wedges (about 1/8 of a melon, or 572 grams) provides just under 14% of the DV for potassium (1, 10). Policy. Beef is a delicious and versatile protein source and a rich source of other essential nutrients, like iron, zinc, and vitamin B12. That said, be mindful of your supplement and salt substitute intake. Yogurt is a great source of calcium, riboflavin and potassium. Spinach is a highly nutritious vegetable. What Foods Have More Potassium Than a Banana? If you find plain yogurt is too tart, sweeten it with fresh fruit, nuts, a little honey, or maple syrup. The DV for potassium is 4,700 mg for adults and children age 4 years and older [ 17 ]. You can also try sprouting them (15). Besides enjoying a yogurt as is, you can mix in your fave fruits, nuts, or choccy bits to elevate its snack status or use it as a base for creamy dips and dressings. More than 500 milligrams. Fruits Avocado Banana Cactus Cherimoya Coconut Dates Dried fruit Figs Guava Jackfruit Kiwi Mango Melons Nectarine Orange Papaya Passion fruit Peach, fresh Pear, fresh Persimmons Plantain Pomegranate Prunes Pumpkin Pummelo Raisins Soursop Tamarind *Any juices made from these fruits Vegetables These foods contain more than 250 milligrams potassium per half-cup serving. Swiss chard makes a delicious base for salads and is easy to steam or saute with a little oil. Beans and lentils are good sources of potassium that are packed with fiber, protein, and other vitamins and minerals. One cup (160 grams) of parsnips provides 570 mg of potassium (17). Thanks and enjoy! Since the body cant produce potassium, it has to come from food. Many people also get their potassium from tea and coffee. Pomegranates offer 14% of the DV for potassium, as well as sizable amounts of folate, fiber, protein, and vitamins C and K. Drinking fruit and vegetable juices is another easy way to increase your potassium intake. Lever E, et al. A single medium-baked potato packs 926 mg of potassium. And plain yogurt will net you more than 500 milligrams per cup (not to mention protein and healthy probiotics). Appendix 10. (2), High potassium foods include leafy green vegetables, fish, white beans, avocados, potatoes, acorn squash, milk, mushrooms, bananas, and cooked tomatoes. Potassium helps your muscles contract and your nerves function normally. Bananas make a great breakfast, snack, or dessert. You can eat beets boiled, pickled, or raw. Learn to read food labels. Chowder more your thing? Parsnips are a white root vegetable similar to carrots. And lets not forget about their digestive benefits prunes have long been known to help keep things moving in the gut department. These nutrient-rich fruits are also relatively high in natural sugars and calories, so enjoy them in moderation. It became popular when authors claimed that eating certain "alkaline" foods could counterbalance the effects of a high "acidic" diet that might otherwise lead to various chronic diseases. Many fruits and vegetables are excellent sources of potassium. Lentils make a good addition to soups or stews. White beans contain good amounts of calcium and iron. See a certified medical professional for diagnosis. Salmon is an extremely nutritious food. Certain types of seafood are also good sources of potassium. Electrolytes in food. While any food that meets this criteria is considered "high potassium", some will have more potassium than others. Its also loaded with other nutrients. Many foods and drinks contain electrolytes, including: Leafy green vegetables: Spinach, kale, and collard greens are . Varieties from the "Best Choices" list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel. Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A. See the Guide to Recommended Daily Intakes for more information. It has 961 mg of potassium in 1 cup (175 grams). Not only is it packed with vitamins and minerals, but its also a Popeye-approved source of potassium. Since a medium banana contains around 9% of the DV for this mineral, most people consider it the go-to food to increase their potassium intake. Your body needs the right amount of both of these minerals. Some vegetable juices are also rich in this mineral. However, the ODS say that in many dietary supplements, manufacturers limit the amount of potassium to 99 mg only about 3% of a persons DV due to safety concerns about drugs that contain potassium. Potassium is an. Just a 1/4 cup serving of dried. For instance, 1 cup (240 mL) of carrot juice boasts 15% of the DV, and the same serving of tomato juice provides 10% of the DV (33, 34). You may have heard of an acid-alkaline diet promoted for weight loss or cancer prevention. Here are 16 foods that are high in potassium: Apricots pack a serious potassium punch. Swiss chard is a leafy green vegetable thats highly nutritious. Nutrient ranking of 200 Foods Highest in Potassium, K. . Beans and lentils. FDA: Changes to the Nutrition Facts label., American Heart Association: A primer on potassium, How potassium can help control high blood pressure., Academy of Nutrition and Dietetics: What is potassium?, National Institute of Diabetes and Digestive and Kidney Diseases: Potassium: Tips for people with chronic kidney disease, Diet and lifestyle changes., National Heart, Lung, and Blood Institute: Living with the DASH eating plan.. For instance: Lentils are a small, round legume. It makes sure they contain the correct amount of fluid to enable them to work properly. Whats more, this lush, red melon is a great source of magnesium and vitamins A and C (10). Bananas are known to be a good source of potassium. However, there are many varieties of potatoes, and their potassium content may depend on the soil in which theyre grown. A 1/2 cup (85 grams) of sliced and boiled beets contains 259 mg of potassium (9). An average baked sweet potato with skin (180g) provides 18%DV of potassium. Avocados are packed with healthy fats, vitamin K, and folate. Dietary iron. Spuds are a smart choice just leave the nutrient-rich skins intact. Many fresh fruits and vegetables are rich in potassium: Juice from potassium-rich fruit is also a good choice: Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best). Spinach 6. Spinach is the superhero of leafy greens. Bananas are one of the most popular pre-workout snacks. A cup of cooked Swiss chard contains 962 mg of potassium. Lima Beans: 508mg Potassium (14% DV) Cooked or uncooked, and no matter the type, beans are high in potassium. Spinach is one of the most nutrient-dense vegetables. Protein Protein = 200 mg of phosphorus or greater Milk & Dairy Fruit & Fruit Juices Vegetables Cereals & Starches Beverages, Sweets, and Processed Foods Beverages, Sweets, and Processed Foods, cont. Just make sure to avoid varieties with added sugar. Beverages, coffee, brewed, prepared with tap water. Salt substitutes were designed to help reduce sodium intake, because excess salt consumption may lead to high blood pressure (3, 41). Subscribe to Drugs.com newsletters for the latest medication news, new drug approvals, alerts and updates. To get more soybeans in your life, try tossing them into salads, stir-fries, and soups or replacing meat with soy in dishes like veggie burgers or tacos. Last updated on May 1, 2023. One medium banana provides 451 mg. Avocados are incredibly nutritious, tasty, and unique. While theyre not the most glamorous food around, theyre a handy snack, and you can add them to sweet and savory dishes. Fiber intake depends on age, gender, and sex. Fries also typically contain high amounts of sodium, which can counteract the benefits of potassium. A sweet potato with skin? Its vital for people with high blood pressure, and it may decrease heart disease and stroke risk (1). Almost all foods have some potassium. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Indeed, one medium banana contains about 422 milligrams. But in May 2016, the Nutrition Facts rules were changed, and potassium will now be listed. A 3-ounce serving (85 grams) of clams will provide you with 534 mg (54). Squash. Not only is 1% milk udderly delicious and low-fat, but its also a surprising source of potassium. Aside from beans, the legume family includes lentils, chickpeas, soybeans, and peanuts all of which are high in potassium. Home About kidney health Living with kidney disease Kidney Kitchen Lowering your potassium levels Advice to help you reduce the amount of potassium in your diet, aimed at people who have been advised to follow a low potassium diet by their healthcare team. Several studies show that eating lentils and beans can . Dietary strategies Healthcare professionals. Half a cup of tomato puree contains 549 mg of potassium, and a cup of tomato juice contains 527 mg. Fresh tomatoes also contain potassium, with one medium raw tomato containing 292 mg. People often use tomato puree in cooking, for example, adding it to pasta sauces. A half-cup serving of cooked spinach contains up to 400 milligrams of potassium. Avocados are a good source of potassium, providing 364 mg in a half-cup serving. However, the majority of Americans dont get enough potassium from their diets. Besides fluid balance, here are some of the many other benefits of potassium: You know its critical, but how much potassium do you actually need? (1). These yellow fruits may be the best-known source of potassium. Cleveland Clinic 1995-2023. One cup of canned kidney beans boasts 607 mg of potassium. Here are the breakdowns of the RDIs by age group: Foods low in potassium include most refined fats and oils, grains like cornmeal, white rice, and white pasta, some cheeses like soft goat cheese, blueberries, leeks, and napa cabbage. Registered dietitianAnna Taylor, MS, RDN, LD, shares a few top sources of potassium so you can work more of it into your diet. By clicking Subscribe, I agree to the WebMD. Unfortunately, most Americans fall short of these levels, with an average intake of around 2,496 mg daily. Theyre very similar to yucca or cassava, but their flesh varies in color from yellowish-white to purple or pink. Damaged kidneys cannot process potassium properly, which can then build. Advertising on our site helps support our mission. So, instead of opting for these less nutritious foods, consider adding more potassium-rich whole foods like veggies, fruits, and meats to your meals and snacks. However, a 1/4 cup serving provides 298 mg of potassium, so theyre a sound calorific investment. Here are 9 beet benefits, backed by science. Theyre also less likely to be obese or have metabolic syndrome (37). Theyre also nutrient-dense, tasty, and at home in all sorts of dishes, like soups, stews, and salads. It also offers several other vitamins and minerals. Boiling vegetables in water and discarding the water they are cooked in can help reduce their potassium and electrolyte content. Although magnesium deficiency is rare, many people in the United States do not get as much of the mineral, Symptoms of potassium deficiency, or hypokalemia, can include constipation, kidney problems, muscle weakness, fatigue, and heart issues. Beans are a good source of potassium. These substitutes replace sodium with another element or mix of elements typically potassium to reduce heart disease without reducing perceived salt intake or diminishing the taste (41). Should You Eat a Banana Before Your Workout? Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Cooked spinach Cooked broccoli Potatoes Sweet. Focusing on whole foods, such as fruits, vegetables, dairy, and legumes, is a healthy and delicious way to help increase the amount potassium in your diet. The Best Cooking Methods to Keep Nutrients Intact, 10 Nutrients Scientifically Proven to Make You Feel Awesome, Hangry: When an Empty Belly Gives You a Grumpy Mood, Ginseng Benefits: Let's Get to the Root of Things, Nightshade Vegetables: The Good, the Bad, and the Spusdy, 11 Potato Salads That Put the Salad Bar's to Shame. 2023 Healthline Media UK Ltd, Brighton, UK. Canned or bottled tomato juice is also suitable to use in many recipes, or people can drink it. However, keep in mind that people with kidney or liver disease may need to avoid salt substitutes that are high in potassium (43). Are Vitamin K and Potassium the Same Thing? Just 1 cup (190 grams) of frozen spinach packs 12% of the DV for potassium. Hoy K, et al. Raisins, a.k.a. Potassium helps regulate critical body functions, and a potassium-rich diet is linked to health benefits. The rich potassium content of salmon may make it beneficial for heart disease, as well. Your needs might be different if you have kidney disease. Potassium-sparing diuretics Potassium-sparing diuretics, such as amiloride (Midamor) and spironolactone (Aldactone), are used to treat high blood pressure and congestive heart failure. Dietary data brief No. But dont go bananas! Trader Joe's. A Jamaican patty is beef and vegetables in a pastry, making a deliciously seasoned ground beef pie. from the USDA Food Data Central Repository. So use them in everything from soups and stews to salads and burgers. They decrease the amount of potassium lost in the urine and can make potassium levels too high, especially in people who have kidney problems. Cooked Beet Greens (Beet Greens Cooked Boiled Drained Without Salt) 1309mg (28% DV) in 1 cup (1 inch pieces) . In this article, we list the best high-carb foods to include in a healthy diet and explain which of these foods to avoid. Find out how much fiber you need, where to get it, and the best way to increase your daily intake. From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. If your kidneys dont work well, too much potassium could stay in your body, which can cause nerve and muscle problems. Food sources of potassium. Here are 8 healthy foods that contain higher amounts of certain nutrients than multivitamins. White beans are one of the best, containing 421 mg of potassium in 1/2 cup (130 grams) (3). Getting enough potassium is good for your heart. (Source) More Greens High in Potassium A cup of canned kidney beans contains 607 mg of potassium. The Surprising Truth, 11 Evidence-Based Health Benefits of Bananas, Iron, Folate, and Other Essential Vitamins You're Not Getting Enough of (and Really Should), Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. Foods are considered low in potassium if they contain 200 milligrams (mg) or less per serving. When Mustard Doesn't Pass Muster: Does Mustard Go Bad? A 1-cup serving (136 grams) of cooked yam provides more than twice as much potassium as a medium banana. And the great thing about lentils is that theyre cheap, versatile, and tasty. When the kidneys are functioning well, any excess potassium from food dissolves in water and leaves the body in the urine. Citrus juices seem to provide the most potassium (3). Kidney stones Is there any research behind Acid-Alkaline Diet claims? A recent meta-analysis showed a significant reduction in stroke risk with a higher intake of potassium in the diet. You can learn more about how we ensure our content is accurate and current by reading our. Its considered an essential nutrient because your body cant produce it. Leafy greens are some of the most nutritious foods available. Studies suggest that in the United States, milk is the top source of potassium among adults. We also have the deets on how long the most. Changes to the nutrition facts label. Most also provide a good amount of potassium. These fruits are also a good source of fiber and vitamins A and E (24). It also plays a critical role in the transmission of electrical impulses in the heart. Low-fat plain yogurt contains 625 milligrams of potassium per cup . It also provides other essential vitamins, minerals, and healthy plant compounds. Bananas are convenient, easy to digest, and contain a combination of nutrients believed to help promote quicker recovery after exercise. A cup of chopped tomatoes delivers more than 400 milligrams of potassium, while a cup of tomato juice or tomato puree more than 500 milligrams. 9. And they cram in a ton of protein into their little beanie bodies. Here are 10 magnesium-rich foods that are also super healthy. Acorn squash can be roasted, mashed, or used as a healthy alternative to fries. AstraZeneca is the sole supporter of the Beyond Bananas campaign /AmericanKidneyFund @KidneyFund @AmericanKidneyFund @KidneyFund The DV for potassium for healthy individuals is 4,700 mg. You can consume this amount by following a wholesome, varied diet (2).
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