Most Americans don't consume enough potassium,
which may be associated with negative health outcomes.
Potassium is an essential mineral needed for
various processes in the human body. Since the body cannot produce potassium,
it must come from food.
However, most Americans don't get enough
potassium from their diet.
This is mainly due to the lack of fruits and
vegetables in the typical western diet (1).
In the united states, healthy adults are
recommended to consume 4,700 mg per day (2).
Getting enough dietary potassium is essential
for bone and heart health. It is essential for people with high blood pressure,
and it may reduce the risk of heart disease and stroke (1).
This article lists the 14 foods with the highest
potassium content.
1. White beans
Both beans and lentils are good sources of
potassium.
White beans are one of the best, containing
421 mg of potassium in 1/2 cup (130 grams) (3).
White beans contain large amounts of calcium
and iron.
In addition, 1/2 cup of white beans provides
4.9 grams of fiber, which is 18% of your daily need. They are also an excellent
source of plant protein (3).
The high fiber and antioxidant content of
pulses help reduce inflammation, improve colon health, and reduce the risk of
heart disease and diabetes. （4, 5）。
In addition, an extensive review of nearly
250,000 people found that a daily intake of 1,640 mg of potassium was
associated with a 21% reduction in stroke risk. （6）。
Summary: pulses and lentils are good sources of
potassium and are rich in fiber, protein, and other vitamins and minerals.
2. Potatoes and sweet potatoes
White potatoes are one of the best food
sources of potassium.
A large baked potato (299 grams) provides
1,600 mg (7).
Since potatoes contain potassium in both the
pulp and the skin, it is best to wash them and eat them unpeeled. （7）。
Another potassium-rich starchy tuber is baked
sweet potato. One of the large vegetables (235 g) contains 1,110 mg (8).
But potatoes are not only a good source of
potassium. They also contain vitamins a, c, b6 and manganese.
Summary: potatoes and sweet potatoes are excellent sources of
potassium. A large baked potato provides 1,600 mg, while a large sweet potato
provides 1,110 mg.
3. Beets
Beets are available in a variety of colors,
such as deep red, purple, and white. This rhizome vegetable has a natural
sweetness.
1/2 cup (85 g) sliced and boiled beet contains
259 mg of potassium (9).
Beets are also rich in folic acid and
manganese. In addition, the pigment-rich color that gives beets acts as an
antioxidant and helps fight oxidative damage and inflammation (10, 11).
Beets are also rich in nitrates, which may
benefit vascular function, high blood pressure, and athletic performance (12, 13, 14).
The potassium content in beets may also help
improve blood vessel function and reduce the risk of heart disease. （15, 16）。
Summary: beets are a good source of potassium and
contain 259 mg per 1/2 cup (85 grams). They also contain antioxidants and
nitrates that can provide further health benefits.
4. European parsnip
Parsnip is a white rhizome vegetable that
resembles a carrot.
One cup (160 g) of parsnips provides 570 mg of
potassium (17).
Parsnips are also a good source of vitamin C
and folic acid, essential for skin and tissue health, cell division, and
support for fetal growth and development. （17, 18）。
In addition, the soluble fiber in parsnip may
help lower cholesterol levels (19).
Summary: Parsnips are a good source of potassium, providing 570 mg
(85 g) per cup. They also contain vitamin C, folic acid, and soluble fiber.
5. Spinach
Spinach is a vegetable with high nutritional
value.
For those who want to increase their intake,
cooked spinach is a great option, containing 839 mg of potassium per cup (20).
It also provides nearly 4 times as much
vitamin a RDI, 10 times as much as vitamin k, about 25% calcium RDI, and nearly
85% manganese RDI.
These nutrients are important for metabolism,
vision health, bone health, and the immune system (21, 22, 23).
Dark green leafy vegetables such as spinach
are also rich in antioxidants (24).
For example, spinach contains antioxidants,
including flavonoids that help prevent cell damage. （25）。
Summary: spinach is rich in nutrients and is an important source of
potassium. One cup (180 g) contains 839 mg. it also provides other essential
vitamins, minerals, and healthy plant compounds.
6. Swiss beets
Swiss beet is a nutrient-rich leafy green
vegetable.
It is rich in nutrients. One cup (175 grams)
of cooked swiss beets contains 961 mg of potassium (26).
It also contains vitamins a,, k and c, iron,
as well as magnesium, manganese, e, and fiber.
Like spinach, kale, and other leafy greens,
swiss beets also contain healthy plant compounds that act as antioxidants to
help protect your cells (27, 28).
Summary: Swiss beet is a nutrient-rich leafy green
vegetable. It contains 961 mg of potassium in 1 cup (175 g).
7. Tomato sauce
Tomatoes and tomato products, such as ketchup,
are rich in potassium. One cup (245 g) of ketchup contains 728 mg of potassium
(29).
Tomatoes are rich in other minerals such as
manganese and vitamins, including vitamins A, C, E, and B6 (30).
What's more, tomatoes contain beneficial plant
compounds such as lycopene, which may help fight inflammation and reduce the
risk of prostate cancer (31, 32).
A small study of patients with metabolic
syndrome who drank tomato juice four times a week for 2 months found significant
improvements in inflammation, vascular dysfunction, and insulin resistance. （33）participants also experienced a decrease in
LDL (bad) cholesterol and a small increase in HDL (good) cholesterol.
The beneficial effects of potassium and
lycopene on heart disease risk factors make tomatoes an excellent choice for
heart health. （1）。
Summary: tomatoes and tomato products are rich in
vitamins and minerals, including potassium. One cup (245 grams) of ketchup
provides 728 mg of potassium.
8. Oranges and orange juice
Citrus fruits such as oranges are known to be
rich in vitamin c, but they are also a good source of potassium.
One cup (248 grams) of orange juice provides
496 mg of potassium. It is also rich in folic acid, vitamin A, thiamine, and
antioxidants (34, 35, 36).
Observational studies have found that people
who regularly drink orange juice are more likely to meet their vitamin and
mineral needs and follow healthier eating habits. They are also less likely to
be obese or have metabolic syndrome (37).
In addition, the high levels of antioxidants
in oranges and their juices may help improve the body's ability to fight free
radicals, inflammation, and heart disease. （38, 39, 40, 41）。
In addition, drinking orange juice rich in
calcium and vitamin D may help improve bone health —especially since a high
intake of potassium may benefit bone health. （1, 42）。
But keep in mind that orange juice is more
sugary and provides less fiber compared to whole fruit (34, 35).
Therefore, it is better to focus on eating
fruit rather than drinking the juice as a source of vitamins and minerals. If
you do choose to drink orange juice, make sure it is 100% juice and not
sweetened.
Summary: oranges are rich in potassium; 1 cup (248 g) of juice
provides 496 mg. oranges and orange juice are also rich in other vitamins,
minerals, and antioxidants.
9. Bananas
Bananas are known to be a good source of
potassium. In fact, one banana contains 451 mg of potassium (43).
This delicious fruit is also rich in vitamin
C, vitamin B6, magnesium, fiber, and antioxidants (44).
While ripe bananas tend to be high in sugar,
green bananas are lower and higher in resistant starch, which may help control
blood sugar and improve gut health. （45, 46）。
Green bananas and green banana powder may help
enhance satiety, improve constipation and diarrhea, and improve weight loss in
some people (47).
The convenient, natural packaging of bananas
makes it a simple and nutritious way to increase your potassium intake on the
go.
Summary: bananas are known to be a good source of potassium. One
medium-sized banana provides 451 mg.
10. Avocado
Avocados are nutritious, delicious, and
unique.
They are rich in heart-healthy monounsaturated
fats and are rich in fiber, antioxidants, vitamins C, K, and B6, folic acid,
and pantothenic acid (48, 49, 50).
Avocados are also a good source of potassium. One
cup (150 grams) of avocado puree provides 1,120 mg of potassium (48).
The high antioxidant, healthy fat, and fiber
content in avocados are most likely responsible for their positive health
effects. Studies have shown that avocados may benefit heart health, weight
management, and metabolic syndrome. （50, 51）。
Eating avocados has been associated with a
better diet, lower BMI, weight, waist circumference, and a significantly lower
risk of metabolic syndrome. （51）。
The rich potassium content of avocados, along
with other health properties, makes them an easy choice to help meet your nutritional
needs.
Summary: one cup (150 grams) of avocado puree provides
1,120 mg of potassium and plenty of heart-healthy fats, fiber, and
antioxidants.
11. Yogurt
Yogurt is an important source of calcium,
riboflavin, and potassium. One cup (245 grams) of this creamy dessert can give
you 380 mg of potassium (52).
Because yogurt is a fermented food, it also
contains bacteria that are beneficial to gut health. Some evidence also
suggests that yogurt may also help control appetite or maintain weight (53).
When buying yogurt, choose a single variety,
because fruit-flavored yogurt tends to add a lot of sugar. If you find that
pure yogurt is too sour, you can sweeten it with fresh fruit, nuts, a little
honey, or maple syrup.
Summary: one cup (245 grams) of yogurt provides 380 mg
of potassium. Yogurt also contains beneficial bacteria, but you should avoid
varieties that add sugar.
12. Clams
Clams are an excellent source of potassium. A
3-ounce (85 g) serving of clams will give you 534 mg (54).
Clams are also rich in other nutrients. One
serving provides 78% selenium RDI, more than your daily intake of iron and
vitamin b12.
They are also a great source of protein and
are rich in healthy omega-3 fats that have been linked to a variety of health
benefits, including reduced inflammation and other risk factors associated with
related diseases. （55, 56）。
Summary: A 3-ounce (85 g) serving of clams provides 534
mg of potassium and is rich in selenium, iron, and B12.
13. Salmon
Salmon is a very nutritious food. It's packed
with premium protein, healthy omega-3 fats, and a variety of vitamins and
minerals, including potassium.
Half salmon (178 g) provides 684 mg of
potassium (57).
Diets rich in fatty fish have also been linked
to various health benefits, most notably a reduced risk of heart disease. （58, 59, 60）。
In fact, a review of 17 studies found that
consuming up to four servings of fish per week corresponded to a reduced risk
of death from heart disease. （58）。
The rich potassium content in salmon may also
be beneficial for heart disease.
Summary: half salmon (178 grams) contains 684 mg of potassium and
plenty of high-quality protein, vitamins, and omega-3 fats.
14. Coconut water
Coconut water has become a popular health
drink. It is sweet and nutty, low in sugar, and high in electrolytes.
The body needs electrolytes to help balance
its ph and help maintain proper nerve, heart, and muscle function and
hydration.
One of these electrolytes is potassium. Drinking
1 cup (240 g) of coconut water will provide 600 mg of potassium (61).
Coconut water's high electrolyte content makes
it an excellent drink to hydrate after challenging physical activities.
Two studies found that coconut water is more
effective than water and is just as effective at rehydrating after exercise as
electrolyte-containing sports drinks. （62, 63）。
However, in a third study, coconut water was
associated with more bloating and stomach upset (64).
Summary: one cup (240 g) of coconut water contains 600 mg of
potassium. It is rich in electrolytes, which are essential for hydrating and
maintaining the body's ph balance.
Conclusion
Most Americans do not consume enough potassium, which may be associated with negative health outcomes (65).
The 14 foods included in this list are the
best sources of potassium.
Focusing on whole foods, such as fruits,
vegetables, dairy, and legumes, is a healthy and tasty way to help increase
potassium levels in your diet.