Leafy vegetables high in potassium
Potassium is a mineral that’s found in many foods, including fruits and vegetables. It can help your body digest food, control your blood pressure and heart rate, and keep your muscles and nerves working properly.
An important part of a healthy diet, potassium may also help prevent certain types of stroke. While it’s not clear how much potassium you need to eat each day, most experts recommend eating at least 4,700 milligrams (mg) each day from all sources — including food and supplements.
The following foods are rich in potassium:
Vegetables: Beet greens , Swiss chard , spinach , kale , collards , turnip greens , mustard greens , beet greens , Chinese cabbage (napa cabbage) and Chinese cabbage (bok choy).
High potassium foods
Vegetables high in potassium include:
spinach
collard greens
kale
beet greens
turnip greens
Swiss chard
celery root
pumpkin
cucumber (with skin)
potatoes (without skin)
Some of the leafy green vegetables — spinach, Swiss chard, beet greens and mustard greens — are very high in potassium.
Here are some foods that are high in potassium:
Beet greens – 1 cup contains 672 mg of potassium
Swiss chard – 1 cup contains 496 mg of potassium
Spinach – 1 cup contains 489 mg of potassium
Mustard greens – 1 cup contains 429 mg of potassium
Collards – 1 cup contains 422 mg of potassium
High-Potassium Foods
Here are some foods that you can eat to increase your potassium intake.
Vegetables: Artichoke, beet greens, broccoli, Brussels sprouts, cabbage, cauliflower, celery root (celeriac), chard, collard greens, dandelion greens, eggplant, kale, leeks, lettuce (romaine), mushrooms (portobello), mustard greens and turnip greens.
Fruits: Avocados; papayas; oranges; cantaloupe; bananas; apples with skin on; apricots; kiwis; grapefruit juice.
Legumes: Navy beans; black beans; kidney beans; chickpeas or garbanzo beans.
Nuts and seeds: Almonds and walnuts contain high amounts of potassium.
High-potassium foods include:
leafy greens, like spinach, kale and Swiss chard
mushrooms
avocado
sweet potatoes
bananas (1 medium)
potatoes (1 medium)
tomatoes (1 medium)
potato chips (1 ounce)
Potassium is an essential nutrient that helps regulate the body’s water balance. It also plays a role in muscle contraction and nerve impulse transmission.
Potassium is found in foods such as bananas, potatoes, and leafy greens. Fruits and vegetables are good sources of potassium because they are generally low-fat and high in fiber.
The Institute of Medicine (IOM) established adequate intake levels for potassium based on age:
1,800 mg/day for infants 0 to 6 months old
2,000 mg/day for infants 7 to 12 months old
3,000 mg/day for children 1 to 3 years old
4,500 mg/day for children 4 to 8 years old
4,700 mg/day for boys 9 to 18 years old; girls 9-18 years old should have an intake similar to boys 19-30 years old (4,700 mg/day)
5,100 mg/day for men 19+ years old; women 19+ years old should have an intake similar to men 19-30 years old (4,700 mg/day)
Chicken is a very popular food that can be used in a variety of recipes. It’s an excellent source of protein and contains other nutrients that are important for good health. Chicken is also high in potassium, which is an essential mineral that helps maintain fluid balance and blood pressure levels in the body.
Potassium is an important nutrient that helps to regulate your kidney function, maintain fluid balance and blood pressure levels, support nerve functions and control your heartbeat.
High Potassium Foods to Avoid
Certain foods may contain a higher level of potassium than others. You should avoid eating these foods if you have high blood pressure or kidney disease:
Beef liver
Sardines
Mackerel fish oil supplements
Chicken is a great source of protein, but it’s also high in potassium. Potassium is an essential nutrient that helps your heart, kidneys, immune system and muscles function properly. While potassium deficiency isn’t common, you should be aware of foods high in potassium and how much you need each day.
Potassium-Rich Foods
According to the Institute of Medicine, adults should consume 4.7 grams of potassium per day. Some foods rich in potassium include:
Avocado
Bananas
Beans (black, kidney and pinto)
Lentils
Pumpkin seeds
The amount of potassium in food is measured in milligrams (mg) or micrograms (mcg). To meet the minimum daily requirement of 4,700 mg a day, you would need to eat 2½ cups of yogurt or 6 cups of milk.
Potassium comes from foods such as bananas and potatoes. It is an essential mineral because it helps your muscles and nerves function properly. You also need it to maintain the right balance of fluids in your body.
If you have too little potassium in your body, you may have muscle weakness, fatigue, confusion and poor appetite. Too much potassium can cause nausea and vomiting — a condition known as hyperkalemia — as well as irregular heartbeat and muscle paralysis.
High Potassium Foods to Avoid
You should avoid eating too much potassium if you have kidney disease because it can build up in your body and cause problems with blood pressure control. If you take certain medications for high blood pressure such as ACE inhibitors (lisinopril), angiotensin receptor blockers (candesartan) or diuretics (furosemide), talk with your doctor before increasing your intake of potassium-rich foods because these medications can interact with increased amounts of potassium in the diet.
Chicken is high in potassium, but it’s also high in sodium. So if you’re trying to limit your sodium intake, you may want to limit how much chicken you eat.
The same goes for other foods that are high in potassium. If you’re on a low-sodium diet, be careful about how much of these foods you eat.
Potassium is an essential mineral that helps control your blood pressure and keep muscles functioning properly. It also assists in nerve function and muscle contraction.
If you eat too much potassium, it can lead to hyperkalemia — an imbalance of potassium in the blood that can cause serious health problems such as irregular heartbeat or paralysis. It’s important to get the right amount of this mineral from food or supplements because most people don’t get enough from their diets alone
Chicken is a lean protein that is low in calories and fat. It’s also a great source of many vitamins and minerals, including potassium.
Potassium is one of the electrolytes in your body that helps to regulate your heart rate and blood pressure. It also plays a role in the function of nerve and muscle cells, helping them to send messages.
Here are some foods that are high in potassium:
Avocados – one avocado has about 830 milligrams (mg) of potassium, which is over 20 percent of the daily value (DV).
Bananas – one medium banana has 422 mg of potassium, which is 14 percent DV.
Beef – 3 ounces (85 grams) of cooked beef brisket contains 464 mg of potassium, which is 15 percent DV.
Black beans – 1 cup (240 ml) cooked black beans contains 880 mg of potassium, which is 25 percent DV.
Chicken – 3 ounces (85 grams) cooked chicken breast contains 468 mg of potassium, which is 15 percent DV.
Cherries – 1 cup (145 g) cherries contains 609 mg of potassium, which is 19 percent DV.
Halibut – 3 ounces (85 grams) halibut contains 524