They are very limited in the amount of nutrients they provide you with, but plants in general should remain well represented on your plate. There is however one major exception, and that exception is Fiber. [This vegetable or fruit] have a much better ability to draw out other foods two reasons i.e.: a) high fiber and b) low fat.
Potassium is a mineral that helps maintain a healthy heart and lower blood pressure.
Potassium is an essential nutrient that’s important to the health of your muscles, nerves and kidneys. It also helps maintain your body’s acid-base balance and regulates your heartbeat.
Potassium-rich foods include bananas, citrus fruits, potatoes and leafy greens.
Vegetables high in potassium
Vegetables are low in sodium and fat and provide valuable nutrients such as potassium and fiber.
Most vegetables have small amounts of potassium, but some have more than others:
Sweet potato: 1 medium provides 837 mg
Pumpkin: 1 cup provides 782 mg
Beet greens: 1 cup cooked provides 768 mg
Fruits and Vegetables High in Potassium
Avocados – 770 mg per 100 g
Cantaloupe – 572 mg per 100 g (1 cup)
Sweet Potato – 479 mg per 100 g (1 large)
Broccoli – 400 mg per 100 g (1 cup)
Cauliflower – 400 mg per 100 g (1 cup)
Pumpkin – 368 mg per 100 g (1 cup diced)
Tomato Sauce, canned, no salt added – 367 mg per 100 g (1 cup)
Corn – 354 mg per 100 g (1 ear or cob with husks removed)
Banana – 332 mg per 100 g (1 medium banana)
Strawberries – 328 mg per 100g (1 cup, sliced)
Potassium is an essential mineral for the human body. It is found in foods such as fruits, vegetables and nuts. Potassium helps maintain normal blood pressure, heart function and nerve function. Potassium is also involved in the production of protein and glucose (sugar) in the body.
In general, there are two types of potassium: organic and inorganic. Organic potassium occurs naturally in food sources like avocados and bananas; it’s absorbed more easily than inorganic sources. Inorganic potassium supplements include salt substitutes that contain potassium chloride.
Potassium content varies greatly by fruit or vegetable type, so it’s important to look at the nutrition label when choosing foods rich in this mineral. Following are some foods high in potassium:
Avocado: 1/2 cup of avocado contains 930 milligrams (mg) of potassium
Banana: 1 medium banana has 422 mg of potassium
Spinach: 1 cup raw spinach has 827 mg of potassium
Sweet potato: 1 sweet potato contains 607 mg of potassium
Vegetables are a great way to get your recommended daily intake of potassium.
All of the following vegetables contain more than 100 milligrams of potassium per serving:
Pumpkin
Spinach
Beet greens
Collard greens
Kale
Broccoli
Potatoes (including sweet potatoes)
Carrots
Potassium is a mineral that helps control blood pressure and heart function. The recommended daily intake for potassium is 4,700 milligrams (mg) for adults, and 1,500 mg for people who are over 51.
Potassium-rich foods include dark leafy greens like spinach; sweet potatoes; avocado; beans; peas; lentils; nuts; seeds, like almonds and sunflower seeds; tomatoes; melons and bananas.
Below, you’ll find a list of all the fruits and vegetables high in potassium.
Fruits high in potassium:
Cherries
Watermelon
Melon
Vegetables and fruits high in potassium
Vegetables that are high in potassium include:
Potassium-rich vegetables
Beets, boiled (3/4 cup) – 841 milligrams of potassium
Carrots, boiled (3/4 cup) – 627 milligrams of potassium
Lima beans, boiled (1 cup) – 587 milligrams of potassium
Turnip greens, boiled (1/2 cup) – 567 milligrams of potassium
Tomatoes, canned (1/2 cup) – 542 milligrams of potassium
Sweet potatoes or yams, baked without salt (1/2 cup) – 490 milligrams of potassium
Fruits and vegetables high in potassium may help prevent high blood pressure and stroke, two of the leading causes of death in the United States. Potassium is an essential mineral that helps regulate your heartbeat and blood pressure. It also plays a role in muscle contraction and nerve transmission.
Potassium is found mainly in the cells of plants and animals, but it’s only found in small amounts in fruits and vegetables. Most fruits have less than 100 milligrams of potassium per serving, while vegetables have at least 100 milligrams per serving.
Some sources suggest that most Americans don’t get enough potassium from their diets; however, there’s no evidence that increasing dietary potassium would improve overall health or reduce risk for heart disease or stroke.
What foods are high in potassium?
Here are some examples:
Bananas: An average banana has 422 milligrams (mg) of potassium. One large fresh banana contains about 427 mg, while one cup of mashed bananas has 358 mg (1 cup = 8 oz).
Tomatoes: A single tomato only contains about 9 mg of potassium — but raw tomatoes have more than cooked ones do! Raw tomatoes contain about 10 mg per cherry tomato and 15 mg per grape tomato (1 cup = 6
Fruits and vegetables high in potassium
Here are some fruits and vegetables that are high in potassium:
Avocados. One avocado has about 1,000 milligrams of potassium.
Bananas. One large banana has about 422 milligrams of potassium.
Beets. One beet has about 473 milligrams of potassium.
Broccoli. One cup of chopped broccoli has about 480 milligrams of potassium.
Carrots. One carrot has about 400 milligrams of potassium.
Cucumbers. One medium cucumber has about 524 milligrams of potassium.
Fruits and vegetables that are high in potassium include bananas, potatoes, spinach, tomatoes, oranges and avocados. Potassium is an important mineral that helps maintain a healthy heart, muscles and nerves by regulating blood pressure and fluid balance in the body. It also aids digestion and helps with nerve function.
The recommended daily intake of potassium per day for adults is 4,700 milligrams for women and 5,100 milligrams for men. Many people do not get enough potassium in their daily diet, which can lead to health concerns like high blood pressure or kidney problems.
Potassium-Rich Vegetables:
Spinach (1 cup cooked) – 941 mg
Potatoes (3 oz) – 826 mg
Carrots (1 medium) – 792 mg
Tomatoes (1 large) – 782 mg
Sweet potatoes (1 medium) – 632 mg
Potassium is an essential mineral that participates in a wide range of functions, including nerve and muscle function, fluid balance and blood pressure. Potassium also helps balance sodium levels in the body.
Potassium is found in many fruits, vegetables and nuts.
Below are some of the best sources of potassium:
1. Spinach (1 cup) — 434 milligrams
2. Sweet potato (1 medium) — 437 milligrams
3. Kiwifruit (1 medium) — 416 milligrams
4. Avocado (1 cup cubed chunks) — 409 milligrams
5. Oatmeal (1/2 cup cooked) — 371 milligrams
There are many foods that are high in potassium. Potassium is an essential mineral that helps regulate blood pressure. The recommended daily intake is 4,700 milligrams (mg) for adults and children over the age of four.
Foods High in Potassium
There are plenty of foods that offer a significant amount of potassium. The following table shows the top 20 highest sources of potassium.
1) Lima Beans (1 cup cooked) – 944 mg
2) White Beans (1 cup cooked) – 927 mg
3) Spinach (1 cup raw) – 867 mg
4) Potato (with skin, baked) – 852 mg
5) Sweet Potato (baked with skin on) – 846 mg
6) Avocado (1/2 avocado, cubed) – 841 mg
7) Tomato Juice (8 ounces) – 797 mg
8) Acorn Squash (baked with skin on) – 795 mg
9) Pumpkin Seeds (1/4 cup roasted and salted seeds)* 791mg* 10% DV; 791mg* 10% DV; 791mg* 10% DV; 791mg* 10% DV; 791mg*