Potassium is an essential nutrient, required for proper functioning of the body. There are certain foods that are rich in this mineral. Want to know what they are? Refer to the chart given in this article.
Potassium helps in the smooth functioning of pancreas and protects against cardiovascular diseases, kidney diseases, obesity and diabetes.
Potassium must be included in your daily diet in the right quantity to reduce the risk of heart attacks and blood pressure problems. Sufficient potassium can be consumed by including the rich sources of the mineral in our daily diet. A balanced diet with adequate amount of potassium can help prevent many health disorders and diseases.
Many fresh foods have ample potassium in them. Here is a list of potassium-rich foods to help you find out and include the right foods in your daily diet.
List of Foods High in Potassium
Potassium can be found in all kinds of natural fruits, vegetables and dairy products. Therefore, it is but easy to consume the required amount of the mineral by including some of these food items in your diet, according to your requirements.
Fruits
- Apple
- Apricots
- Avocado
- Cantaloupe
- Bananas
- Dates
- Figs
- Kiwi fruit
- Mango
- Orange and orange juice
- Papaya
- Peach
- Strawberries
- Watermelon juices
- Raisins
- Prunes and prune juice
- Pear
- Nectarines
- Honeydew
- Grapefruit
- Pomegranate
Vegetables
- Artichoke
- Acorn squash
- Baked beans
- Butternut squash
- Bamboo shoots
- Fresh or boiled beet
- Black beans
- Lima beans
- Cabbage
- Brussels sprouts
- Carrots
- Dried peas and beans
- Hubbard squash
- Lentils
- Legumes
- Mushrooms
- Turnip cabbage
- Pumpkin
- Potatoes
- Parsnips
- Re-fried beans
- Cooked spinach
- Tomatoes and tomato products
- Yellow turnips
- Vegetable juices
- Lettuce
- Kidney beans
- Cauliflower
- Broccoli
Meat and Fish
- Beef
- Chicken
- Lamb
- Pork
- Liver
- Turkey
- Veal
- Bass
- Flounder
- Haddock
- Halibut
- Oysters
- Perch
- Salmon
- Scallops
- Tuna
Beverages
- Beer
- Red Wine
- White Wine
- Cider
Other Foods
- Bran products
- Chocolate
- Granola
- Molasses
- Milk
- Nuts and seeds
- Peanut Butter
- Yogurt
- Peanuts
- Ice milk
- Eggs
- Wheat bread
- Apple cider vinegar
- Cottage cheese
- Ricotta cheese
- Vanilla Ice-cream
- Cinnamon raisin bagel
- Plain bagel
- French bread
- Plain bagel
- Onion, poppy and sesame seed bagel
- Oatmeal bread
- English muffins
- Cocoa powder
Chart of Foods Rich in Potassium
A simple chart which includes most of the commonly consumed food items, gives the potassium content in each of them. This chart will help you plan your daily diet easily.
| Fruits | Vegetables | Other Foods | ||||||
| Food Item | Size | K content | Food Item | Size | K Content | Food Item | Size | K Content |
| Apple (with skin) | 1 | 148 mg | Artichoke (cooked) | 1 cup | 595 mg | Molasses | 1 teaspoon | 498 mg |
| Apple juice (without sugar) | ½ cup | 125 mg | Beet (cooked) | ½ cup | 655 mg | Brazil nuts | 2 ounces | 340 mg |
| Banana | 1 | 422 mg | Broccoli | ½ cup | 143 mg | Egg | 1 | 55 mg |
| Avocado | 1 ounce | 100 mg | Fresh Brussels sprouts | ½ cup | 47 mg | Salmon (canned) | 4 ounces | 409 mg |
| Dates | 5 | 227 mg | Carrots | ½ cup | 177 mg | Cooked tuna | 3 ounces | 484 mg |
| Raisins | ¼ cup | 273 mg | Cauliflower | ½ cup | 151 mg | Almonds | 2 ounces | 412 mg |
| Strawberries | 1 cup | 254 mg | Cabbage | ½ cup | 147 mg | Yogurt | 6 ounces | 398 mg |
| Cantaloupe | 1 cup | 427 mg | Lettuce | 1 cup | 87 mg | Ricotta Cheese | ½ cup | 154 mg |
| Papaya | 1 medium | 360 mg | Baked potato (with skin) | 1 | 422 mg | Milk | 1 cup | 377 mg |
| Peach | 1 medium | 186 mg | Steamed spinach | ½ cup | 415 mg | Cottage Cheese | 1 cup | 217 mg |
| Pear | 1 medium | 200 mg | Kidney beans | ½ cup | 355 mg | – | – | – |
| Watermelon | 1 cup | 170 mg | Tomato juice | 1 cup | 535 mg | – | – | – |
| – | – | – | Sweet potato (with skin) | 1 | 508 mg | – | – | – |
Proper amount of potassium must be included in food. Hyperkalemia is excessive storage of the mineral, while hypokalemia is its deficiency. Hence, make sure to consume adequate amount of potassium to stay healthy. Also, consult you doctor before planning your diet as he will give you the much-needed guidance.