potassium rich foods list of foods high in potassium

Potassium Rich Foods - List of Foods High in Potassium

Potassium is a predominantly intracellular mineral that is essential for a variety of cellular processes as well as for good bone and heart health. It can be obtained through tomatoes, bananas, milk, strawberries as well as animal sources.

P - Plantain O - Orange T - Tomato A - Apricot S - Strawberry S - Spinach I - Iceberg Lettuce U - Ugli fruit* M - Mango [*Ugli is a trademark for the Jamaican tangelo.]
Potassium (Kalium, K) is one of the vital minerals that play a major role in several cardiac, renal and neuromuscular functions. It is present in the cells and body fluids as potassium ions (K+) and potassium chloride (KCl). 98% of the total potassium content in our body is found intracellularly. The importance of this macronutrient as well as a list of foods high in potassium has been provided below.
Importance of Potassium
Potassium is a mineral salt (electrolyte), that plays an important role in regulating our blood pressure, bone mass, muscle functions as well as heart, kidney, and adrenal functions. Potassium is required in the body for:
  • Maintaining the osmotic and acid-base balance of cells
  • Activation of certain enzymes
  • Building proteins and muscles
  • Metabolizing carbohydrates
  • Regulating the electrical activity of heart
  • Regulating neuromuscular signals to voluntary and involuntary muscles
  • Maintaining bone mineral density
Potassium deficiency disrupts the balance between intracellular and extracellular potassium content, and may lead to reduction in the levels of potassium in blood (hypokalemia). This condition is characterized by fatigue, myalgia, joint pain, muscle stiffness and cramps, depression, mood alterations, and slow reflexes. Severe deficiency may lead to cardiac problems, altered renal function, gastric problems as well as liver damage.
Potassium-rich Foods
There is a variety of fruits and vegetables that have a rich potassium content and can be easily included in the daily diet. Meat and poultry products also serve as good sources for potassium. Given below is a list of foods high in potassium along with their potassium content.
VEGETABLES
Food Common Measure (Weight in gm) K Content in mg
Tomato products, canned, paste, without salt added 1 cup (262) 2657
Beet greens, cooked, boiled, drained, without salt 1 cup (144) 1309
Potato, baked, flesh and skin, without salt 1 potato (202) 1081
Spinach, cooked, boiled, drained, without salt 1 cup (180) 839
Lettuce, iceberg, raw 1 head (539) 760
Sweet potato, cooked, baked in skin, without salt 1 potato (146) 694
Jerusalem artichokes, raw 1 cup (150) 644
Parsnips, cooked, boiled, drained, without salt 1 cup (156) 573
Pumpkin, cooked, boiled, drained, without salt 1 cup (245) 564
Mushrooms, cooked, boiled, drained, without salt 1 cup (156) 555
Beets, cooked, boiled, drained 1 cup (170) 519
Potatoes, boiled, cooked in skin, flesh, without salt 1 potato (136) 515
Brussels sprouts, cooked, boiled, drained, without salt 1 cup (156) 495
Broccoli, cooked, boiled, drained, without salt 1 cup (156) 457
Cucumber, with peel, raw 1 large (301) 442
Tomatoes, red, ripe, raw, year round average 1 cup (180) 427
Celery, cooked, boiled, drained, without salt 1 cup (150) 426
Corn, sweet, yellow, canned 1 cup (210) 391
Carrots, cooked, boiled, drained, without salt 1 cup (156) 367
Sweet potato, cooked, boiled, without skin 1 potato (156) 359
Peppers, sweet, red, raw 1 cup (149) 314
Kale, cooked, boiled, drained, without salt 1 cup (130) 296
Peppers, sweet, green, raw 1 cup (149) 261
Onions, raw 1 cup (160) 234
Cauliflower, cooked, boiled, drained, without salt 1 cup (124) 176
Cabbage, raw 1 cup (70) 119
BEANS AND LEGUMES
Food Common Measure (Weight in gm) K Content in mg
Soybeans, green, cooked, boiled, drained, without salt 1 cup (180) 970
Lima beans, large, mature seeds, cooked, boiled, without salt 1 cup (188) 945
Soybeans, mature, cooked, boiled, without salt 1 cup (172) 886
Pinto beans, mature, cooked, boiled, without salt 1 cup (171) 746
Lentils, mature, cooked, boiled, without salt 1 cup (198) 731
Kidney beans, red, mature, cooked, boiled, without salt 1 cup (177) 713
Peas, split, mature, cooked, boiled, without salt 1 cup (196) 710
Navy beans, mature, cooked, boiled, without salt 1 cup (182) 708
Black beans, mature, cooked, boiled, without salt 1 cup (172) 611
Chickpeas, mature, cooked, boiled, without salt 1 cup (164) 477
FRUITS
Food Common Measure (Weight in gm) K Content in mg
Plantains, raw 1 medium (179) 893
Papayas, raw 1 papaya (304) 781
Plantains, cooked 1 cup (154) 716
Squash, winter, all varieties, cooked, baked, without salt 1 cup (205) 494
Cantaloupe, raw 1 cup (160) 427
Bananas, raw 1 banana (118) 422
Pears, Asian, raw 1 pear (275) 333
Oranges, raw, all commercial varieties 1 cup (180) 326
Peaches, raw 1 cup (170) 323
Mangoes, raw 1 mango (207) 323
Watermelon, raw 1 wedge (286) 320
Strawberries, raw 1 cup (166) 254
Blackberries, raw 1 cup (144) 233
Ugli fruit (Jamaican tangelo), raw 1 medium (244) 200
Avocados, raw, California 1 oz. (28.35) 144
DRY FRUITS AND NUTS
Food Common Measure (Weight in gm) K Content in mg
Dates, deglet noor 1 cup (178) 1168
Raisins, seedless 1 cup (145) 1086
Nuts, chestnuts, European, roasted 1 cup (143) 847
Apricots, dried, sulfured, uncooked 10 halves (35) 407
Coconut meat, dried (desiccated), sweetened, shredded 1 cup (93) 313
Prunes, uncooked 5 prunes (42) 307
Pistachio nuts, dry roasted, with salt added 1 oz. (28.35) 295
Almonds 1 oz. (28.35) 200
DAIRY PRODUCTS
Food Common Measure (Weight in gm) K Content in mg
Milk, canned, condensed, sweetened 1 cup (306) 1135
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 8 oz. (227) 579
Yogurt, plain, low fat, 12 grams protein per 8 ounce 8 oz. (227) 531
Buttermilk, fluid, cultured, low-fat 1 cup (245) 370
Milk, fluid, 1% or 2 % fat, with added vitamin A 1 cup (244) 366
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 8 oz. (224) 352
Milk, whole, 3.25% fat 1 cup (244) 349
Cheese, ricotta, whole milk 1 cup (246) 258
Cheese, cottage, low-fat, 2% fat 1 cup (226) 217
MEAT PRODUCTS
Food Common Measure (Weight in gm) K Content in mg
Halibut, Atlantic and Pacific, cooked, dry heat ½ fillet (159) 916
Rockfish, Pacific, mixed species, cooked, dry heat 1 fillet (149) 775
Haddock, cooked, dry heat 1 fillet (150) 599
Salmon, sockeye, cooked, dry heat ½ fillet (155) 581
Duck, meat only, cooked, roasted ½ duck (221) 557
Crab, blue, canned 1 cup (135) 505
Tuna, yellowfin, fresh, cooked, dry heat 3 oz. (85) 484
Cod, Pacific, cooked, dry heat 3 oz. (85) 439
Turkey, meat only, cooked, roasted 1 cup (140) 417
Ham, sliced, extra lean 2 slices (56.7) 368
Chicken, broilers or fryers, light meat, meat only, cooked, fried 3 oz. (84) 221
BEVERAGES
Food Common Measure (Weight in gm) K Content in mg
Prune juice, canned 1 cup (256) 707
Carrot juice, canned 1 cup (236) 689
Vanilla thick shake 11 fl. oz. (313) 573
Tomato juice, canned, with salt added 1 cup (243) 556
Orange juice, raw 1 cup (248) 496
Grapefruit juice, white or pink, raw 1 cup (247) 400
OTHERS
Food Common Measure (Weight in gm) K Content in mg
Baking powder, low-sodium 1 tsp. (5) 505
Cream of tartar 1 tsp. (3) 495
White chocolate 1 cup (170) 486
Wheat flour, whole-grain 1 cup (120) 486
Rice, white, long-grain, parboiled, enriched, dry 1 cup (185) 346
Baking chocolate, squares 1 square (28.35) 235
Potassium is naturally found in fresh fruits, vegetables, whole grains, and dairy products. However, in special cases like athletes and people who are engaged in excessive physical activity, it is encouraged to consume electrolyte drinks and potassium supplements to compensate for the electrolytes lost through sweat. Including a combination of any of the above-mentioned high-potassium foods can help you meet the daily potassium intake requirement of 4.7 gm. The ideal way is to prepare a personal diet plan that includes all the vital nutrients in the right amounts. Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.

Похожие статьи