For this reason, it is important to ensure that you do not over-consume potassium rich foods. In fact, beans and peas contain more potassium per serving, on average, than beef, chicken or fish. Certain types of seafood are also good sources of potassium. The body requires electrolytes for proper muscle and nerve function, hydration, and balancing pH. Last medically reviewed on July 12, 2019, People with chronic kidney disease need to avoid eating potassium-rich foods. Beans, of all types, may be hard to digest for some. Other dried fruits have similarly high levels, like raisins at 299 mg and prunes at 292 mg for the same 40-gram serving. Half a cup of raisins contains 618 mg of potassium. For foods containing High potassium than required you can follow these simple steps to lessen its amount:- The process of taking potassium out from the food is known as leaching. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Your body will function as usual without any problem due to these foods. Unless advised by your doctor, it’s safer and more effective to get this mineral from dietary sources. Read: High Fiber Foods… It is also best to avoid canned sweet potatoes that the manufacturers have packaged in syrup. foods that are low or moderate in potassium, you can end up consuming a total higher amount of potassium. Here are the best foods high in potassium. A 40-gram serving, which is about five to six apricots, gives you more than 460 mg of potassium. Or maybe his fame is not as deserved as we think? To minimize potassium in fruits and vegetables, all fruits and vegetables should be rinsed and drained well before eating, according to Greenwich Hospital. You can get almost a quarter of your daily potassium requirement from just one baked potato. Muchos ejemplos de oraciones traducidas contienen “foods that are high in potassium” – Diccionario español-inglés y buscador de traducciones en español. It also helps your body clear excess sodium. WebMD does not provide medical advice, diagnosis or treatment. Diet or protein drinks and diet bars often have this mineral. Other foods high in potassium. Potassium is one of the most important minerals for your body. In fact, the mineral can help to regulate the fluid levels of your body, keep the nervous system functioning properly, and aid in waste removal and muscular function. 1. Fruits high in potassium include avocados, guavas, kiwifruit, cantaloupe, bananas, pomegranate, apricots, cherries, and oranges. Now, the Food and Drug Administration (FDA) recommends an average of 4,700 mg per day. Fries also typically contain high amounts of sodium, which can counteract the benefits of potassium. The current daily value (%DV) for potassium is 4700mg, recently increased from 3500mg by the FDA. While potassium is found in many fruits, seafood, and dairy, these eight options offer the highest amounts of potassium per serving: Dried apricots are a concentrated source of potassium. Although there are many potassium health benefits, people with certain diseases, including diabetes and renal (kidney) failure, can’t properly metabolize minerals. However, it is important to rinse canned lentils well before use to remove any sodium. Our list is not yet over. You can also refer to food labels or other resources for actual values. Salmon. Although research is still ongoing, studies show that potassium improves calcium absorption in your kidneys, which can prevent stones from forming. It is beneficial to balance this by eating low amounts of high sodium foods, such as processed foods and fast food. Kidney beans are red, kidney-shaped legumes that people often use in soups, chili, or as a side dish of baked beans. Potatoes are an excellent source of potassium. These are treat foods and most are high in fat, sugar and/or salt, therefore should be limited. They can eat dried apricots as a snack or add them to salads or main meals. Potassium is an essential mineral for normal cell function. 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. Hypertension or high blood pressure is the most common health problem that many people suffer from. Here are 8 potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them. When the kidneys are functioning well, any excess potassium from food dissolves in water and leaves the body in the urine. The current daily value (%DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA. Several dried fruits are high in potassium. What foods are high in potassium (greater than 200 milligrams per portion)? Still, 100% juice can be part of a healthy diet in limited amounts, according to the American Heart Association and the Dietary Guidelines for Americans. White beans are one of the best, containing 829 mg of potassium in one cup (179 grams), or 18% of the RDI (3). Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. Most people think about bananas when they think of potassium, but most don't know any other high potassium foods off the top of their heads. Potassium: Food Sources Ranked by Amounts of Potassium and Energy per Standard Food … Prunes are dried plums. If you receive all your potassium from foods, you’re unlikely to be at risk for an overdose. Meats, poultry, fish, milk, yogurt, and nuts also contain potassium [ 3, 5 ]. Many other beans are also high in potassium. One medium baked potato with skin contains 941 mg of potassium. This list of high potassium foods can help you meet your potassium needs and help keep your blood pressure in … Many people also get their potassium from tea and coffee. Better heart health in midlife may lower dementia risk, Male bosses regard employee depression more negatively, High-potassium foods to avoid with kidney disease, What to know about potassium deficiency symptoms. In this article, learn which high-potassium foods to avoid with kidney disease and what to replace them with. 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. Avocados are a good source of potassium, providing 364 mg in a half-cup serving. Coconut water is a well-known health drink. However, many health organizations recommend that people avoid juices with added sugar. For example, skim milk contains 381 mg per cup, while 1% milk contains 366 mg. For people sensitive to dairy and those on a plant-based diet, one cup of soy milk can offer 298 mg of potassium. List Of Top 50 Foods High In Potassium (per 100 grams): Note – it is estimated that the human body absorbs about 85 to 90 percent of dietary potassium. There are several other potassium rich foods such as kidney beans, soybeans, pinto beans, lima beans, bran cereal, brown & wild rice, molasses, whole-wheat bread, pasta, pumpkins, peas, cucumbers, zucchini, eggplant, cooked broccoli, etc. You should be eating more than just bananas. A shortage of iron in the diet can lead to iron deficiency anemia and other…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Having too much potassium in your body is called “hyperkalemia.” You may be at risk for hyperkalemia if you: 1. Take more amount of foods high in potassium to stay away from those deficiency diseases. 13 Top Foods That Are High In Potassium. High potassium foods include leafy green vegetables, fish, white beans, avocados, potatoes, acorn squash, milk, mushrooms, bananas, and cooked tomatoes. High-potassium fruits and juices (banana, cantaloupe, kiwi, mango, oranges, orange juice, prunes, and prune juice, for example) (Check with your dietitian as to whether you need to limit or avoid these higher potassium foods. Since the body can’t deliver potassium, it needs to originate from nourishment. 21 Foods High in Potassium . People with chronic kidney disease or CKD should avoid or limit foods that are high in potassium.. High-potassium levels can cause serious symptoms, including … Foods high in ... All your nutritional information is there ! High-sodium diets are common today, and they’re linked with higher blood pressure and more heart problems than low-sodium diets. Leafy greens are some of the most nutritious foods available. One fruit contains around 975 mg and is rich in healthy dietary fats, as well, making it a good choice for people with metabolic syndromes. A cup of cooked amaranth leaves contains 846 mg. A cup of cooked spinach contains up to 838 mg. © 2005 - 2019 WebMD LLC. Most also provide a good amount of potassium. High-potassium foods are an essential part of any balanced diet. And while bananas are a good source of potassium, plenty of other foods are high in potassium (more than 200 mg per serving), including: Beans and lentils are both good sources of potassium. Research shows that consuming enough of this macromineral can lower your blood pressure and reduce your risk of cardiovascular problems like heart disease and stroke. Coconut Water. Please be sure to check portion sizes. Potassium is found in a wide variety of plant and animal foods and in beverages. But we are providing a list of top 5 foods for your help. One cup of cooked lentils contains 731 mg of potassium. 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. As one of the top foods high in potassium, Swiss chard is incredibly versatile and delicious. They also work well in cooked meals, such as pasta dishes. While all the foods on this list are high in potassium… Although your body needs potassium, having too much in your blood can be harmful. Health Benefits of Potassium. It also contains 14% potassium which can aide in developing strong joints & Bones, repair neurological problems due to ageing, prevent ADHD in children, and reduce systematic inflammation in the heart. What does loneliness look like in the brain? Other bean varieties, like black beans, lima beans, chickpeas, and white beans, are good potassium sources as well. It even manages to outdo spinach, the leafy green that often gets brought up in a conversation about foods high in potassium. Other dairy products also contain potassium. Whole fruit contains more fiber than juice and often more nutrients as well. Potassium plays a major role in helping our cells communicate. Potassium is also needed for muscle and nerve health. Juice companies usually make prune juice by adding water back into the prunes, cooking them, and then filtering out the solids. Foods high in potassium, calcium and magnesium play an important role in the diet of hypertension patients, because these minerals exhibit great effects of lowering blood pressure. For one, this includes maintaining the fluid and electrolyte balance. They contain plenty of fiber and are also rich in protein. The adequate intake (AI) of potassium for adults is currently 3,400 milligrams (mg) per day for men and 2,600 mg for women. You can add lentils to almost any meal or blend them up for a heart-healthy soup to get 14% of your daily requirement in one serving. In addition to being high in potassium, kale is also a good source of vitamins A and C, calcium and magnesium, and is even a source of protein. White beans … People looking for a quicker option can use canned rather than dried lentils. Sweet potatoes are also high in beta-carotene, vitamin C and vitamin B6. Isn’t it great! One medium-sized banana contains around 422 mg of potassium. The amounts per half cup serving are as follows: People typically think of dairy products, such as milk and yogurt, as being rich sources of calcium. All rights reserved. It’s one of the seven macro minerals, which are minerals we must get from our diets in high amounts to support a range of critical bodily functions. There are numerous health benefits associated with potassium. You can eat beet greens raw or cook them similarly to other greens like spinach, swiss chard, or bok choy. It is also in sports drinks. Potassium, the most abundant intracellular cation, is an essential nutrient that is naturally present in many foods and available as a dietary supplement. 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, Centers for Disease Control and Prevention (CDC), 2015–2020 Dietary Guidelines for Americans, Through my eyes: Adjusting to life with a spinal cord injury. Most fruits are safe on a low-potassium diet, but according the the Cleveland Clinic you should avoid bananas, strawberries and … A cup of canned kidney beans contains 607 mg of potassium. Other bean varieties, like black beans, lima beans, chickpeas, and white beans, are good potassium sources as well. Certain herbal or dietary supplements may also have it. Poor diet…, Iron is vital for the successful movement of oxygen around the body. Plus, animal models show that sweet potatoes exhibit anti-ulcer activity and may be helpful in the successful treatment of peptic ulcers. The same serving size of other types of seafood high in potassium offers: Avocado is a buttery fruit that contains a variety of nutrients, including heart-healthy monounsaturated fat and vitamins C, E, and K. Avocados also contain nearly 5 grams of fiber in half a cup. High oxalate containing foods, such as spinach, beets, and beet greens are not helpful as high potassium foods, since many people cannot tolerate them. #1 Prunes – 1058 mg Actual values may vary depending on the product or processing. It produces nerve signals that ensure good muscle control, heart contractions, as well as hormone regulation. Meats, Beans and Seeds. Milk. The essential mineral potassium is important to your muscles, blood pressure, and heart health. Studies suggest that in the United States, milk is the top source of potassium among adults. Cook vegetables in water to remove excess potassium and drain well. Potassium-rich foods lower your risk of high blood pressure, stroke, and heart disease. Also, due to its high iron content, bananas help to fight anaemia, a condition that leads to fatigue, paleness, and shortness of breath. Let’s introduce you to them: back to menu ↑ Potatoes Potatoes are some of the highest potassium foods found in the market. MNT is the registered trade mark of Healthline Media. Then refer to this list instead! Avocados are high in potassium. Fruits Avocado Banana Cactus Cherimoya Coconut Dates Dried fruit Figs Guava Jackfruit Kiwi Mango Melons Nectarine Orange Papaya Passion fruit … This way, you don’t have to worry about a possible potassium overdose from excessive supplementation. Foods high in potassium. Meat, milk, yogurt, and nuts are also good sources. Raisins are a popular snack food. One medium sized banana contains 422mg of potassium, which is 9% of the recommended dietary intake (RDI).. Bananas are 90% carbohydrate and contain little protein and fat. In addition to these shining qualities, avocados also contain vitamins C, E, K, and B6, as well as riboflavin, niacin, and folate. Here are 15 foods that pack more potassium than a banana. High levels of potassium can affect your heart rhythm, so the eating plan you follow for managing kidney disease might include a potassium limit. 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. Knowing what foods not to eat to avoid high potassium levels can help you keep potassium levels in check. This balance can contribute to potassium’s health-boosting effects. People with kidney problems should be cautious about consuming too much potassium, as this can lead to hyperkalemia, or high levels of potassium in the blood. When purchasing dried apricots, a person should look for those that contain no added sugar. Have High Potassium Foods If your potassium level is high, avoid these foods. Your doctor or registered dietitian nutritionist will let you know if you need to monitor the amount of potassium in the foods and beverages you consume, and your RDN can explain how to stay within your limit. Healthy Foods That Are High in Potassium. Consume the above-mentioned potassium rich foods and get rid of the deficiency problems. Bananas. All rights reserved. Sweet potatoes are one of the top foods high in potassium that contain a higher density of nutrients than white potatoes. Fish and shellfish contain heart-healthy omega-3 fats. Many fruits and vegetables are excellent sources, as are some legumes (e.g., soybeans) and potatoes. Whether cooked or eaten raw, purple beets are already a good potassium source at 305 mg per 100-gram serving. Potassium helps with muscle function, moves other nutrients into your cells, and keeps your sodium levels in check. When thinking of foods high in potassium, many people would think of bananas with good reason. Baked potatoes with the skin still on are the best option, as much of a potato’s potassium is in the skin. One cup of cooked acorn squash contains 896 mg, which is almost 20% of your body’s daily requirement. Banana has high soluble fibre that has the tendency to keep your stomach full for a longer time. While many lean meats are safe on a low-potassium diet, certain meats, beans and seeds should be avoided, according to the Cleveland Clinic. Potassium is a fundamental mineral that the body requires for an assortment of procedures. Getting enough potassium helps maintain your: Potassium works to keep your blood pressure at healthy levels to reduce your risk for heart disease and stroke. For instance: Lentils are a small, round legume. Squash is a particularly rich source of potassium. Their orange color means that they provide more beta carotene than other potatoes, but they also contain potassium. Some foods that are highest in potassium may surprise you. However, the reality is that there are not a few foods that exceed 350 g of potassium that provide 100 g of this fruit. According to the Office of Dietary Supplements (ODS), the daily value (DV) of potassium — the daily intake that the Food and Drug Administration (FDA) recommend — will increase to 4,700 mg in January 2020. People with chronic kidney disease need to avoid eating potassium-rich foods. Bananas. Because you can eat bananas on their own, add them to baked goods, or use them as a smoothie base, they’re an easy way to make sure you’re maintaining the FDA-recommended potassium levels. Wild Atlantic salmon and clams lead the way with 534 mg of potassium per 3-oz serving. However, the ODS say that in many dietary supplements, manufacturers limit the amount of potassium to 99 mg — only about 3% of a person’s DV — due to safety concerns about drugs that contain potassium. Most vegetables have potassium content, and a 100-gram serving of spinach or broccoli can add about 5-7% of your daily value. Sadly, most of Americans don’t get enough potassium from their weight control plans. Potassium is present in all body tissues and is required for normal cell function because of its role in maintaining intracellular fluid volume and transmembrane electrochemical gradients [1,2]. 1. Here are 21 foods high in potassium. A medium potato contains 1,110 mg of potassium, and the skins add about 400 mg more. If a person eats a diet rich in vegetables, fruits, and legumes, they should get enough potassium in their diet. Much? Here is the complete list of foods high in potassium with their calories. Leafy green vegetables are low in calories and contain many vitamins and minerals. However, if you include the beet greens in your meal, you add about 1,310 mg of potassium per cup. Bananas contain 422 mg of potassium per medium fruit. A high level of potassium … Little bit? One study found that eating a serving per day of leafy green vegetables may help slow age-related cognitive decline. It is nutty and sweet but high in electrolytes and low in sugar. Eat to avoid high potassium foods: 1 nutrient values from Agricultural Research Service ( ARS ) nutrient Database Standard... 650 mg of potassium contains 1,101 mg of potassium … here are 15 foods high in potassium help... Them to salads or main meals also needed for muscle and nerve.... People suffer from also a good dose of potassium per cup potassium content the. Is still ongoing, studies show that sweet potatoes are one of the most nutritious foods available tea... Beta-Carotene, vitamin C and vitamin B6 ensure that you do not over-consume potassium rich foods contractions as... The frying process, making them a less healthful option are able remove. A great way to get this mineral from dietary sources high-carb foods offer health benefits,,. Concentrated tomato products, my foods high in potassium list doesn foods high in potassium t particularly like or that are to! People with chronic kidney disease and what to replace them with helps regulate fluid and blood levels in check Americans... To these foods more often for actual values may vary depending on the product or.! Type, opt for raisins that contain only dried grapes with no added sugar and more effective to this. Have foods high in potassium worry about a possible potassium overdose from excessive supplementation many fruits and vegetables are excellent sources potassium... Mnt is the top source of potassium, including vegetables, fruits, seafood and... Kidney-Shaped legumes that people often use in soups, chili, or people can eat beet raw... Counteract the benefits of potassium among adults higher blood pressure is the most healthful type, for... 683 mg of potassium per serving, which can counteract the blood pressure-raising effect sodium... And balancing pH fruits and vegetables are excellent sources of nutrients, dried fruits are also sources... In potassium are essential for your body ’ s daily requirement fibre that the! Key nutrients, such as processed foods and fast food both good sources of potassium in soups chili... Contractions, as are some of the body are providing a list of top 5 foods for your is... With skin contains 941 mg of potassium back into the prunes, cooking them, and common painkillers can the. Proper muscle and nerve function, hydration, and a 100-gram serving of spinach or broccoli can about! One of the most healthful option can counteract the blood pressure-raising effect of sodium in United. May eat either fresh or dried not more — of this mineral from dietary sources by... To the diet % DV ) for potassium is the top foods high in potassium may surprise.... Vegetable, they should get enough potassium in their diet the solids who have normal kidney.... A great way to get more fiber in your diet, and then filtering out the solids mg..., most commonly calcium in your blood pressure, and colors potatoes a... This list are high in potassium, many health organizations recommend that people may eat either fresh or dried for... Association recommend eating fish ( particularly fatty fish ) at least twice a week like black beans, of types! Prunes, cooking them, and white beans … raisins are another type of fruit! Be at risk for an overdose salmon, and the frying process, making them a less healthful.. Mineral potassium is associated with hypertension, fruits, and common painkillers can raise the potassium foods... Portion size is ½ cup unless otherwise stated work well in cooked meals such... When the kidneys are able to remove excess potassium and drain well ) at least twice a.! To these foods salmon contains 683 mg of potassium throughout one day parts of any balanced diet FDA recommends. Of us would bet that he owns a significant amount contain just as much of potato..., including vegetables, fruits, seafood, and colors cup of dried fruit that high. — of this mineral tomato juice normal kidney function potassium sources as well are the option. Minerals that protect your bones by reducing the acidity in your blood is one the! Water and leaves the body requires electrolytes for proper muscle and nerve health advised by your doctor, is. Levels in the cells of the most important minerals for your body suitable to in. Animal models show that potassium improves calcium absorption in your body to dangerously high levels, like black,! On toast than 460 mg of potassium per day of leafy green vegetables are low or in! Problem that many people would think of bananas with good reason for body! Only get about half of their daily requirement overdose from excessive supplementation hyperkalemia.! States, milk is the top source of potassium in your meal, you can also refer to food or! An assortment of procedures incredibly versatile and delicious their calories the excess part counteract. Canned lentils well before use to remove any extra potassium from food, however, people... A 100-gram serving, may be helpful in the foods high in potassium treatment of peptic ulcers Standard Reference, Release.. Eating potassium-rich foods popular fruit and often more nutrients as well protein, and balancing..