Potassium is an important mineral that helps regulate nerve and muscle function, as well as blood pressure. It also keeps the heart beating regularly. Potassium deficiency can cause muscle cramps, irregular heartbeat and high blood pressure. The daily recommended intake of potassium is 4,700 mg for men and women age 51 and younger, and upper limits are listed at 5,100 mg per day.
Are Eggs High in Potassium?
Yes, eggs are high in potassium. One large egg contains about 70 micrograms (mcg) of potassium. There are many different ways to cook eggs or prepare them for consumption. The very best way to eat an egg is raw or soft boiled. If you do not like the taste of raw eggs, you can make an omelet with 2 or 3 whole eggs and some vegetables. You can also add some dried herbs and spices to your omelet for added flavor and nutrition.
Yes, tomatoes are high in potassium. One medium tomato contains about 20 mg of potassium. Tomatoes are a great source of beta-carotene which is converted into vitamin A by the body when consumed. They also contain lycopene which has been shown to help prevent cancer cell growth and heart disease development when consumed regularly over time (1).
Foods High in Potassium and Magnesium:
Spinach has been shown to be one of the most nutrient-dense foods on Earth because it is rich in vitamins A and C as well as magnesium and potassium (2). It contains more iron than beef liver! Other foods richly
Eggs are one of the most nutritious foods. They are a good source of protein, riboflavin, vitamins B12 and A and choline. The egg yolk is high in fat and cholesterol, but the egg white is actually pure protein.
Tomatoes are a popular choice for cooking. They are very low in calories and carbohydrates, but they do contain some vitamin C and potassium.
Potassium-rich foods include dark leafy greens, sweet potatoes, yogurt, milk, bananas and avocados. Magnesium-rich foods include spinach, almonds and cashews.
Here are some other low-potassium foods:
Carrots
Broccoli
Cauliflower
Cucumbers
Asparagus
Eggs and tomatoes are two of the best sources of potassium. Other good sources include potatoes, beans, fish and other seafood.
You can also find potassium in leafy greens like spinach, kale and Swiss chard.
Apples, bananas, oranges and grapefruit can also provide some potassium. However, they do not contain as much as eggs or tomatoes do.
Low-sodium foods are also good sources of potassium because they tend to be low in sodium as well. You will find some low-sodium options when you look at lists of foods high in potassium.
Vegetables and fruits are the best sources of potassium.
Foods that are high in potassium include:
Tomatoes
Potatoes
Bananas
Apricots
Broccoli
Avocados
Cantaloupe melon
The most common types of foods high in potassium are vegetables and fruits. However, there are some vegetables that are especially high in this important mineral.
Those include:
Eggs. One egg has about 100 milligrams of potassium. Eggs are an excellent source of protein and other nutrients like selenium, vitamin B12, riboflavin and phosphorus. They also contain choline which is essential for brain development.
Tomatoes. Tomatoes contain around 420 milligrams per cup (cooked). Tomatoes are rich in lycopene, an antioxidant that has been shown to protect against various cancers including prostate cancer. It also contains other antioxidants such as lutein, beta-carotene and zeaxanthin which help protect against macular degeneration (eye disease).
Potatoes (with skin). Potatoes are another vegetable rich in potassium with one medium-sized potato containing nearly 600 milligrams per serving! Potatoes also contain vitamin C and vitamin B6 vitamins which help prevent cell damage caused by free radicals. Potatoes have a low glycemic index so they won’t spike your blood sugar levels as fast as other foods like white rice or potatoes without the skin.
No, they are not. They are actually high in sodium. Eggs have a moderate amount of potassium, but it is not a very high amount.
Are tomatoes high in potassium?
Yes, tomatoes are high in potassium. They are also high in vitamin C and other nutrients that can help keep your blood pressure down. Tomatoes help to lower blood pressure because they contain lycopene, which can prevent oxidation of LDL cholesterol (the bad kind). Tomatoes are also good sources of vitamin K, which helps to keep your arteries healthy and flexible so they can pass blood easily without damage or clots forming.
Foods high in potassium and magnesium:
Potassium and magnesium work together as regulators of fluid balance and blood pressure by helping to maintain normal nerve function and muscle contraction. The following foods contain higher amounts of both potassium and magnesium: avocados; bananas; fish; legumes; nuts; seeds; tofu; turkey breast
Eggs: 1 egg contains 0.4 mg of potassium, which is about 10% of the daily recommended intake for adults.
Tomatoes: 1/2 cup serving of tomato juice contains about 270 mg of potassium, which is about 60% of the daily recommended intake for adults.
Potassium is found in a wide variety of foods, including vegetables, fruits, dairy products, meats and grains. Some good sources include:
Beans (black beans, kidney beans, pinto beans)
Avocado
Bananas
Sweet potato
Dried apricots and dates
Cantaloupe melon
Eggs are a rich source of potassium, but they also contain some cholesterol. The American Heart Association recommends that you eat no more than 300 milligrams (mg) of dietary cholesterol per day. If you have high blood cholesterol, your doctor may recommend that you limit your intake of cholesterol from foods such as eggs.
A large egg contains about 186 mg of potassium and 213 mg of sodium. Eggs also contain about 6 g of protein and about 70 calories, depending on the size of the egg.
Potassium Content in Foods
The USDA National Nutrient Database lists the potassium content for many different types of foods. Foods that are high in potassium include:
bananas (1 medium banana contains 422 mg potassium)
avocados (1 medium avocado contains 825 mg potassium)
broccoli (1 cup raw broccoli contains 336 mg potassium)
Are Eggs High in Potassium
Eggs have a lot going for them — they’re a good source of protein, and they’re also low in saturated fat. But are eggs high in potassium?
The answer is no. While they do contain some potassium, it’s not very much. One large egg contains 121 milligrams of potassium, which is just 3 percent of the daily value (DV).
Potatoes Are High in Potassium
Potatoes are a starchy vegetable that are often eaten as part of a meal or as a side dish. They can be boiled or baked, mashed or fried and served alongside other foods such as meat and vegetables. Potatoes can also be consumed raw or cooked into potato chips or fries.
There are many different types of potatoes including russet, red and Yukon gold potatoes, each with its own unique taste and texture. There are also different ways to prepare them including baking, boiling or frying them. Potatoes come in many colors including white, purple and yellow; they can be boiled whole or cut into smaller pieces before being cooked.
Potatoes contain a moderate amount of potassium per serving but don’t have much else besides carbs
Foods high in potassium include:
Potatoes. The average baked potato contains 926 milligrams of potassium. You can also get a lot of potassium from sweet potatoes, but they are not as popular as the white variety.
Citrus fruits (grapefruits, oranges and lemons). One medium grapefruit contains about 405 milligrams of potassium, while one medium orange contains 422 milligrams and one medium lemon contains about 188 milligrams.
Dried fruits (prunes and apricots). Dried prunes contain about 446 milligrams of potassium per cup and dried apricots contain 398 milligrams per cup.
Cooked beans (lima beans, pinto beans, black beans). One-half cup of cooked lima beans provides nearly 400 milligrams of potassium; one-half cup cooked pinto beans provides nearly 400 milligrams; and 1/2 cup cooked black beans provides more than 884 milligrams.
Nuts (cashews, almonds). One ounce of cashews contains 147 mg of potassium; an ounce each of almonds or pecans has 222 mg each; walnuts have 629 mg per ounce; pistachios have 567 mg per ounce.