What Foods are High in Potassium? 20 Best Healthy Food Sources

What Foods are High in Potassium


When you pay attention to your health, then you must be familiar with potassium.

This substance is an essential mineral that requires various processes because naturally, the body cannot produce potassium.

Potassium intake can be obtained through food, but in fact, not everyone gets potassium from food because they choose foods low in potassium.

National surveys that have been conducted state that only 3% of Americans meet the need for potassium from food.

How much potassium should you have a day? The recommended daily intake for potassium in the United States is 4,700 mg.

This level is higher compared to the amount prescribed in most other countries. This determination can provide benefits for the adequacy of potassium because these substances are essential for heart and bone health.

Potassium content is also significant for someone with high blood pressure and can reduce the risk of heart attack and stroke.


Why You Need Potassium?

Everyone needs potassium to meet the body's needs. The body's potassium needs will help your blood pressure because of these reasons.


  1. Potassium can help remove additional sodium from the body through urine with the help of the kidneys. High blood pressure is usually caused by too much sodium in the body. Adequate potassium intake will help you to be healthier by maintaining blood pressure.
  2. Potassium will help your blood vessel walls relax. When the blood vessel wall is stiff or tense, the potential for high blood pressure will increase so that it can increase the potential for a heart attack. Enough potassium is very good for your heart health.


Besides getting two benefits from potassium, muscle health can also be maintained with sufficient potassium intake. The muscle will flex and contract as it should. Potassium can also help your nerves work better.

Read: Intermittent Fasting to Lose Weight: 5 Best Tips and Methods


How Much You Need

Daily potassium needs to be met to maintain a healthy body. Potassium required by the collection ranges from 4,700 milligrams (mg) per day.

Potassium Rich Foods Chart may be needed to ensure daily potassium needs are met.

Everyone's needs may be different when you have a kidney problem. Someone with kidney disease must get a smaller amount than the intake needed by people in general.

Because someone with kidney problems will get nerve and muscle problems when they get too much potassium. The potassium limit of patients with kidney disorders can be known through your doctor.


Top high potassium foods

The following high potassium foods list will help you fulfil your body's daily potassium requirements. here 20 list high potassium foods:

1. Swiss Chard

Swiss chard is leafy green vegetables with red or yellow stalks that are rich in nutrients. One cup (175 grams) of cooked Swiss radish contains 21% RDI for potassium.

Besides, Swiss chard also includes 214% RDI for vitamin A, 716% RDI for vitamin K and some vitamin C, iron, magnesium, manganese and fibre. Antioxidant compounds are also contained in this plant to help protect cells in the body.

2. Tomato Sauce

Tomatoes are rich in other vitamins and minerals, including vitamins A, C, E, B6, and copper. Tomato and tomato products, such as tomato sauce, are also high in potassium.

One cup (244 grams) of tomato sauce contains 17% of RDI for potassium.

Tomatoes also include beneficial plant compounds such as lycopene, which can help fight inflammation and reduce the risk of prostate cancer.

Small studies were also conducted on people with metabolic syndrome. The results obtained showed increased reserves, vascular dysfunction and resistance by drinking 11 ounces (330ml) of quadruple tomato juice for one month.

The beneficial effects of potassium and lycopene on risk factors for heart disease make tomatoes also the right choice for heart health.

3. Oranges and Orange Juice

Apart from being known to contain high vitamin C, oranges are also a good source of potassium for the body. One of the drinks high in potassium is orange.

You can get 11% RDI for potassium in one cup of orange juice.

Besides, oranges are also rich in folate, vitamin A, thiamine and antioxidants.

Observational studies have found that people who regularly consume orange juice can fulfil their vitamin and mineral needs and follow a healthier diet.

Besides, high levels of antioxidants found in oranges and orange juice can help increase the body's ability to fight free radicals, inflammation and heart disease.

Drinking orange juice enriched with calcium and vitamin D can help improve bone health. However, you need to know that orange juice is much higher in sugar and lower fibre than whole oranges.

So, it's better to choose whole oranges. If you want to drink orange juice, make sure the juice is 100% pure without using added sugar.

4. Banana

One medium sized banana contains 422 mg or 12% from RDI for potassium. It makes bananas a good source of potassium.

Besides being rich in potassium, bananas also contain vitamin C, vitamin B6, manganese, magnesium, fibre and antioxidants. Ripe bananas tend to provide higher sugar than other fruits.

Bananas are low in sugar and high in resistant starch. These conditions will help control blood sugar and improve intestinal health.

Green bananas can also be an effective natural home remedy for diarrhea. Banana is also a source of potassium which is practical and easy to consume when you are travelling.

5. White beans

When do you ask what food has more potassium than bananas? Then the answer is white beans. This food is one of the best sources of potassium.

The content reaches 829 mg of potassium in one cup (179 grams) or 18% from RDI.

White beans also contain thiamine, folate, iron, magnesium, and manganese which are suitable for the body.

Besides, in one cup (179 grams) of white beans, you will get 18.6 grams of fibre, which is almost 75% of RDI and is an excellent source of vegetable protein.

High fibre content and antioxidants from nuts can help reduce inflammation, improve colon health and reduce the risk of heart disease and diabetes.

Read: How to Calculate Body Fat Percentage: 5 Best Tips Accurately & Easily

6. Parsnips

Parsnips are a type of white root vegetable similar to carrots. One cup (156 grams) of turnip gives 12% of RDI or 572 mg of potassium.

Besides, Parsnips is also a good source of vitamin C and folate, which is very important for skin and tissue health, cell division and preventing congenital disabilities.

7. Beets

8. Potatoes and Sweet Potatoes

9. Spinach

10. Avocados

11. Yogurt

12. Clams

13. Salmon

14. Coconut Water

15. Molasses

16. Nuts

17. Meat and poultry

18. Brown and wild rice

19. Bran cereal

20. Whole-wheat bread and pasta


That info about What Foods are High in Potassium. There also potassium rich foods chart, high to avoid, list, eggs, drinks magnesium, fruit vegetables other bananas, magnesium. may be useful for you

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