Potassium is an essential mineral that helps regulate your heartbeat, blood pressure, and fluid balance. It’s also important for muscle contraction, including the muscles in your heart.
Eating plenty of potassium-rich foods can help keep your body in good working order. According to the National Academy of Sciences, adults should get 4,700 milligrams (mg) of potassium per day. But many people don’t get enough from their diet. Getting enough potassium may lower your risk for high blood pressure and stroke.
Potassium is an essential mineral that plays a role in nerve function, muscle contraction and heart function. Potassium is found in most foods, but some high-potassium foods include bananas, sweet potatoes, spinach and beans. Vegetables such as tomatoes and potatoes are also rich sources of potassium.
Potassium-rich foods can help lower blood pressure, which may reduce your risk of stroke and heart disease. They can also help keep your bones strong by preventing calcium from leaching into the bloodstream.
Potassium-rich foods may help you lose weight if you eat them instead of higher-calorie options.
However, too much potassium can be dangerous in certain cases. If you have kidney disease or take certain diuretics or medications for heart failure or high blood pressure, talk to your doctor before increasing your intake of potassium-rich foods to ensure that it doesn’t cause problems for you
The potassium content of a food is expressed as milligrams of potassium per 100 grams (or 100 milliliters) of food.
The following table lists foods that are rich in potassium.
1) Avocados: One avocado contains 925 mg of potassium, which is about 23 percent of the daily recommended intake for adults. Avocados are also high in fiber, vitamin K, folate, and vitamin E.
2) Sweet potatoes: One sweet potato contains 743 mg of potassium, which is about 20 percent of the daily recommended intake for adults. Sweet potatoes are also high in fiber and vitamin C.
3) Bananas: One banana contains 422 mg of potassium, which is about 10 percent of the daily recommended intake for adults. Bananas are also high in fiber and vitamin C.
Fruits with a lot of potassium
Potassium is important for muscle and nerve function, as well as fluid balance. It also helps regulate blood pressure. The recommended daily intake is 4.7 grams for adults, but it can vary depending on your age, sex, and level of physical activity. Potassium-rich foods include:
Avocado
Banana
Apricots
Sweet potato (cooked)
Potassium is a mineral that plays a role in maintaining normal heart function, fluid balance and nerve impulse transmission.
Potassium deficiency can lead to muscle weakness and fatigue, as well as an abnormal heart rhythm (arrhythmia), which may be life-threatening. Severe potassium deficiency can cause kidney failure.
Potassium-rich foods include fruits such as bananas, raisins and apricots; vegetables such as potatoes, tomatoes and spinach; dairy products; fish; nuts; beans; and grains.
Potassium is an essential mineral that is important for the health of your heart and kidneys. It also helps maintain a healthy blood pressure level. There are many foods that are high in potassium, including fruits and vegetables.
Potassium rich foods chart
The following list shows how much potassium different foods contain per 3-ounce serving:
Fruit Serving Size Potassium (mg)
Avocado ¼ fruit 412
Banana ½ medium 422
Blackberries ½ cup 371
Blueberries ¾ cup 350
Cantaloupe 1/8 melon 247
Cherries 10 cherries 302
Grapefruit ½ grapefruit 251
Kiwi 1 kiwi 384
Mango 1/2 fruit 250
Orange 1 orange 195-200
Prune ½ cup 142
Potassium is an essential mineral that helps maintain the normal function of the heart, kidneys, muscles and digestive system. Potassium is critical to maintaining proper nerve and muscle function.
Potassium is found in a wide variety of foods, including fruits, vegetables and meats. The daily recommended intake for potassium is 4,700 milligrams for men and women over 19 years old.
The following chart lists foods high in potassium:
Food Serving Size Total Potassium (mg)
Beef liver 3 ounces 1,250
Beef kidney (cooked) 3 ounces 847
Beef tongue (cooked) 3 ounces 797
Beef brisket (roast or steak) 3 ounces 791
Beef chuck roast (roast or steak) 3 ounces 787
Beef heart (roast or steak) 3 ounces 581
Beef round roast (roast or steak) 3 ounces 530
Turkey breast meat without skin 3 ounces 522
Chicken breast meat without skin 3 ounces 517
Salmon fillet 1/2 fillet 487
Potassium is one of the most important minerals for good health, but it’s not always easy to get enough of it. Low levels of potassium can cause muscle weakness, heart problems and digestive issues.
Potassium is found in a wide variety of foods. Here are some potassium-rich foods that you should include in your diet:
Vegetables
Beets (1 cup) — 810 mg
Pumpkin (1 cup) — 752 mg
Okra (1 cup) — 621 mg
Acorn squash (1 cup) — 620 mg
Spinach (1 cup) — 573 mg
Broccoli (2 cups) — 507 mg
Carrots (1 cup) — 469 mg
The amount of potassium in food is usually expressed in milligrams (mg) or micrograms (mcg). Foods that are high in potassium and low in sodium will have a positive impact on blood pressure.
Foods that are high in potassium, but low in salt. High-potassium foods include fruits and vegetables, whole grains, nuts, seeds and beans.
Potassium Rich Foods
The following table provides the amount of potassium found in some common foods: Food Serving size Potassium mg
Avocado 1/2 cup 992
Banana 1 medium 795
Beet greens 1/2 cup 638
Carrot 1 large 610
Kale 1 cup 553
Spinach 1 cup 558
Potassium is an essential mineral that our bodies need to function properly. It helps to regulate your heart and nervous system, maintain fluid balance, and aid in muscle contraction and nerve conduction.
Potassium is found in a variety of foods, but most of us don’t eat enough. The recommended daily intake (RDI) of potassium is 4,700 milligrams (mg). However, most Americans consume less than half of this amount.
Potassium-rich foods include:
Banana: 1 medium banana contains 422 mg of potassium and only 105 calories!
Avocado: 1 avocado contains 875 mg of potassium and only 234 calories!
Tomato: 1 cup tomato juice contains 9% DV for potassium and only 20 calories!
Sweet potato: ½ cup baked sweet potato with skin contains 519 mg of potassium and only 81 calories!