Bananas aren’t the only foods high in potassium. Other fruits, vegetables, and fish are also great sources. You can add these to your diet as a snack or in recipes. White beans are one of the best food sources of potassium. Each cup contains about 555 milligrams of potassium. Besides being a great source of fiber, black beans are also a good source of potassium.
Seafood is another great source of potassium. Wild Atlantic salmon, mussels, shrimp, and clams have about 534 milligrams per 3-oz serving. Avocados are another high-potassium food. The buttery fruit has lots of vitamin C, E, and K and is rich in potassium. You can eat half a cup of avocado as a snack or in a meal.
Green vegetables are another excellent source of potassium. Beets are a good source of the mineral. A half-cup of raw beets contains 618 milligrams of potassium. Be sure to buy a canned beet, as it has about a quarter of the same amount of potassium as fresh beets. Adding beets to your salads is an easy way to increase the nutritional value of these vegetables.
Dark leafy vegetables are a great source of potassium. For example, spinach has 1,180 milligrams of potassium per cooked cup. Swiss chard, bok choy, and plantains all contain high amounts of this mineral. They also have a high amount of antioxidants, including carotenoids, which help fight various types of cancer. These vegetables are also a great source of protein, fiber, and vitamin C.
A cup of chopped spinach has about 400 milligrams of potassium. The same goes for a quarter cup of tomato juice or puree. A quarter-cup of concentrated tomato paste is also high in potassium. Avocados are another great food source of potassium. A medium banana has about 422 milligrams of potassium per cup. Acorn squash is another good source. It contains nearly five grams of fiber. Moreover, it’s low in calories, so you can easily sneak them in salads.
Aside from bananas, other foods rich in potassium include dark leafy greens. In fact, spinach has over 1,000 milligrams per cup when it’s fully cooked. Other vegetables, such as Swiss chard, bok choy, and kiwi fruit, are also high in potassium. You can add these vegetables to your meals or to your recipes. If you’re in the mood for a snack, you can add a mug of milk to your meal.
A cup of guacamole has about 364 milligrams of potassium. A half-cup of guacamole is a good source of potassium. It’s a great addition to a fruit salad or a tomatoey spaghetti dish. This food is high in potassium and is an excellent source of this mineral. However, there are a few other foods rich in potassium that should be added to your diet.
Bananas are an excellent source of potassium. A half-cup of cooked bananas contains 900 milligrams of potassium, and it’s important to remember that bananas are also high in magnesium and vitamin B6. Generally, a serving of avocado contains about 536 milligrams of potassium, and you can eat them raw or cooked. You can even include avocados in your meals.
Dark leafy greens are a good source of potassium. A half-cup of bok choy has 445 milligrams of potassium per cup. Other dark leafy greens are a good source as well. You can make a meal with them as a side dish or a main course. The best way to eat these foods is to use salt-free seasonings and to cook them until they are tender.
Whole-grain bread is another source of potassium. You can add it to your meals by using it as a side dish. The daily potassium requirement for adults is 4700 milligrams, which is more than the amount recommended by the average American diet. Most Americans don’t get enough potassium, and their diets often contain lower amounts of the mineral than is healthy. The best sources of potassium are fruits, and vegetables, but the benefits don’t stop there.
A List Of Foods that Are High in Potassium?
Potassium is an essential mineral that plays a crucial role in various bodily functions, including heart health, muscle contractions, and nerve function. Here is a list of foods that are high in potassium:
- Bananas: One medium-sized banana contains around 400-450 milligrams of potassium.
- Sweet Potatoes: A medium-sized sweet potato can provide approximately 450-500 milligrams of potassium.
- Spinach: Cooked spinach is a potassium powerhouse, with about 840 milligrams per cup.
- Avocado: A medium-sized avocado contains roughly 700-800 milligrams of potassium.
- Potatoes: One medium-sized potato (with skin) has approximately 900 milligrams of potassium.
- Beans (e.g., kidney beans, black beans): A cup of cooked beans can provide around 600-800 milligrams of potassium.
- Oranges and Orange Juice: A medium-sized orange contains about 240 milligrams of potassium, and an 8-ounce glass of orange juice has around 450 milligrams.
- Tomatoes and Tomato Products: Tomatoes, tomato sauce, and tomato paste all contain significant amounts of potassium. One medium-sized tomato has about 290 milligrams.
- Beets: Cooked beets have around 500 milligrams of potassium per cup.
- Prunes and Prune Juice: Prunes are high in potassium, with about 500 milligrams in five prunes. An 8-ounce glass of prune juice contains approximately 700 milligrams.
- Fish (e.g., salmon, tuna): Certain types of fish are good sources of potassium. A 3-ounce serving of cooked salmon provides around 300-400 milligrams of potassium.
- Yogurt: One cup of plain, low-fat yogurt contains roughly 500-600 milligrams of potassium.
- Dried Fruits (e.g., apricots, raisins): Dried fruits are concentrated sources of potassium. A quarter-cup of dried apricots has approximately 400 milligrams, while raisins contain about 270 milligrams per quarter-cup.
- Nuts (e.g., almonds, pistachios): Nuts are relatively high in potassium. For example, a 1-ounce serving of almonds contains around 200 milligrams.
- Acorn Squash: One cup of cooked acorn squash provides about 900 milligrams of potassium.
- Cantaloupe: A one-cup serving of diced cantaloupe contains around 430 milligrams of potassium.
- Brussels Sprouts: Cooked Brussels sprouts have approximately 500 milligrams of potassium per cup.
- Kiwi: One medium-sized kiwi has about 250 milligrams of potassium.
The recommended daily potassium intake for adults is typically around 2,000 to 3,000 milligrams. Incorporating various potassium-rich foods into your diet can help you meet your daily potassium needs and support overall health. However, if you have any specific dietary restrictions or medical conditions, it’s essential to consult with a healthcare professional or registered dietitian before making significant changes to your diet.
