Potassium is an essential mineral that aids in the balancing of electrolytes and fluids in the body. A deficiency of potassium can cause various, serious problems. Lack of potassium can cause muscle weakness, spasms, cramps, paralysis, heart palpitations, and even hypertension. As potassium is not produced in the body, the best manner of ensuring a healthy body with proper amounts of potassium is through the diet.
Top 10 Potassium Rich Foods
While there are many foods with a certain amount of potassium, here lists ten of the best potassium-rich foods are provided below.
|
Rank |
Food |
Amount per 100 g |
|---|---|---|
|
1 |
Dried Apricots
|
Fresh or dried apricots are high in potassium; 1163mg (33% daily value or DV) can be found in 100g of dried apricots. Dried apricots contain more sugar than fresh apricots so they should be avoided by diabetics. |
|
2 |
Salmon
|
Out of fish, salmon is extremely high in potassium providing 628mg (18% DV) of potassium. Pompano provides 15% of the daily dietary requirement of potassium while halibut and yellow fin tuna provide 13% DV. |
|
3 |
White Beans
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Beans are an excellent source of potassium. Out of the beans family, white beans contain the highest amount of potassium at 561mg of potassium in 100g. This is equivalent to 16% of the daily dietary requirement. Other beans high in potassium include lima beans (28%), kidney beans (20%) and pinto beans (18%). |
|
4 |
Spinach
|
Many green, leafy vegetables, such as, spinach are excellent sources of potassium. 100g of raw spinach contain 558mg or 16% DV of potassium. Other leafy green sources of potassium include Swiss chard (27%), Kale (8%) and Collards (6%). |
|
5 |
Baked Potatoes (with Skin)
|
Although potatoes are high in carbohydrates and most people avoid these, especially diabetics; they are also excellent sources of potassium providing 535mg or 15% DV of potassium in 100g. Diabetics may be benefited by consuming sweet potatoes than normal potatoes as they regulate sugar better. An average serving (114g) of baked, sweet potatoes provide 542mg or 15% DV of potassium. |
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6 |
Avocados
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Out of all fruits, avocados are the highest in potassium providing 485mg (14% DV) of this mineral. It's also one of the most versitile potassium rich foods. |
|
7 |
Baked Acorn Squash
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100mg of squash provide 437mg (12% DV) of potassium. Other squash that provide high sources of potassium include hubbard (21%), butternut (17%) and zucchini (14%). |
|
8 |
White Mushrooms
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White, button mushrooms follow squash and comes in eighth, in the rankings of high potassium foods with a 396mg (11% DV). Portabella and brown crimini provide 9% DV of potassium, while shitake mushrooms provide 5%. |
|
9 |
Bananas
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100g of banana provides 358mg or 10% DV of potassium is also a good source to acquire this mineral. |
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10 |
Yoghurt
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Out of all dairy products, yoghurt provides the most amount of potassium where 100g of yoghurt provide 255mg (7%) of the daily requirement. Chocolate yoghurt provides 24% potassium, and whole fat yoghurt provides 11%. |
More Food Sources of Potassium
There is never a shortage of potassium rich foods. Almost every food group contains a certain amount of potassium in it. For example,
- Meats, especially red meats and poultry, and fish, especially salmon, sardines, flounder and cod contain healthy amounts of potassium.
- Vegetables. Various vegetables vary in their amounts of potassium. These include broccoli, sweet potatoes, potato skins, tomatoes and winter squashes etc. Those who are vegetarians can consider soy products and vegetables s for their daily intake of potassium.
- Fruits. Most citrus fruits, avocados, bananas, kiwi fruit are also good sources of these mineral
- Dairy products such as milk and yoghurt also contain high amounts of potassium.
- Nuts, seeds and dried fruits like pistachios, almonds and sunflower seed, figs and dates etc. are also rich potassium foods.
- Others. These include dried herbs, cocoa powder, paprika and chilli powder and molasses,
Including any of these potassium-rich foods into your food is an excellent way to ensure that you do not suffer with a potassium deficiency.