Other dried fruits have similarly high levels, like raisins at 299 mg and prunes at 292 mg for the same 40-gram serving. Because you can eat bananas on their own, add them to baked goods, or use them as a smoothie base, they’re an easy way to make sure you’re maintaining the FDA-recommended potassium levels. Raisins are another type of dried fruit that is high in potassium. Commercial production Mining . This handout lists the potassium in vegetables, fruits, grains, protein foods and other foods. Foods such as melons, orange juice, and bananas are high in potassium. High-potassium foods (more than 200 mg per serving): 1 medium baked potato, with skin (925) 1 baked medium sweet potato, with skin (450) ½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290) 1. The portion size is ½ cup unless otherwise stated. Often a report of high blood potassium isn't true hyperkalemia. High-Potassium Fruits and Vegetables. When you experience high blood-potassium levels, your body will respond with adverse symptoms, including impaired muscle function and an irregular heartbeat. Getting enough potassium helps maintain your: Potassium works to keep your blood pressure at healthy levels to reduce your risk for heart disease and stroke. Food sources. You may eat bacon in moderation as long as it contains no added salt. Potassium-rich foods are also usually high in other nutrients and low in sodium. Food Standard Portion Size Calories in Standard Portion a Potassium in Standard Portion (mg) a Calories per 100 grams a Potassium per 100 grams (mg) a; Potato, baked, flesh and skin: 1 medium : 163: 941: 94: 544: Prune juice, canned: 1 cup: 182: 707: 71: 276: Carrot … Meats, poultry, fish, milk, yogurt, and nuts also contain potassium 3,5]. This article provides a guide to twenty foods high in potassium. For example, skim milk contains 381 mg per cup, while 1% milk contains 366 mg. For people sensitive to dairy and those on a plant-based diet, one cup of soy milk can offer 298 mg of potassium. Potassium is an essential mineral for normal cell function. Here are 8 potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them. These dark red beans are a great way to get more fiber in your diet, and they’re also rich in potassium. Most vegetables have potassium content, and a 100-gram serving of spinach or broccoli can add about 5-7% of your daily value. You can eat beet greens raw or cook them similarly to other greens like spinach, swiss chard, or bok choy. List Of Top 50 Foods High In Potassium (per 100 grams): Note – it is estimated that the human body absorbs about 85 to 90 percent of dietary potassium. One cup of cooked acorn squash contains 896 mg, which is almost 20% of your body’s daily requirement. Health Benefits of Potassium. Daily values have been calculated based on the FDA’s published daily values. What foods are high in potassium (greater than 200 milligrams per portion)? Supplements, on the other hand, can have unwanted side effects. While many foods contain potassium, most Americans today only get about half of their daily requirement. It also helps your body maintain a normal blood pressure. Scientists believe potassium helps protect your bones by reducing the acidity in your body. It also helps your body clear excess sodium. Whether cooked or eaten raw, purple beets are already a good potassium source at 305 mg per 100-gram serving. Making sure you eat enough foods high in potassium is important for the health of your bones, kidneys, nerves and muscles. Check the food label to find the amount of potassium it contains. Without a doubt, the best foods high in potassium are the fresh ones. Failure to comply may result in legal action. One fillet of grilled salmon contains 683 mg of potassium. The following table lists foods that are high in potassium. This can cause your potassium levels to rise. It was originally believed that we needed 3,500 milligrams (mg) of potassium per day. White beans are one of the best, containing 829 mg of potassium in one cup (179 grams), or 18% of the RDI (3). The current daily value (%DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA. This balance can contribute to potassium’s health-boosting effects. While potassium is found in many fruits, seafood, and dairy, these eight options offer the highest amounts of potassium per serving: Dried apricots are a concentrated source of potassium. All rights reserved. A half-cup of lentils has 650 mg of potassium. Take certain drugs that prevent the kidneys from losing enough potassium. * Denotes Food Very High in Sodium If you have high blood pressure, try to get 20 extra potassium points each day. Raisins are a popular snack food. High-Potassium Foods ; Fruits: Vegetables: Other Foods: Apricot, raw (2 … Low consumption of potassium is associated with a higher risk of cardiovascular and other serious diseases. © Copyright IBM Corporation 2020 Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. High-sodium diets are common today, and they’re linked with higher blood pressure and more heart problems than low-sodium diets. Potassium-rich foods are also usually high in other nutrients and low in sodium. We comply with the HONcode standard for trustworthy health information -, 1 small orange (240) or ½ cup of orange juice (235), ½ cup of cubed cantaloupe (215) or diced honeydew melon (200), 1 small apple or ½ cup of apple juice (150), ½ cup of fresh, sliced strawberries (125), ½ cup of cranberries (45) or cranberry juice cocktail (20), ½ cup of nectar of papaya, mango, or pear (35), 1 baked medium sweet potato, with skin (450), ½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290), ½ cup of cooked zucchini (220) or winter squash (250), ½ cup of cooked pinto beans (400) or lentils (365), 3 ounces of baked or broiled salmon (319), 3 ounces of roasted turkey, dark meat (250), 2 tablespoons of smooth peanut butter (210), 1 ounce of salted peanuts, almonds, or cashews (200), 1 cup of nonfat, low-fat, or whole milk (350 to 380), ½ cup of low-fat (2%) cottage cheese (110). People with chronic kidney disease or CKD should avoid or limit foods that are high in potassium. Foods high in potassium . The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item. Sweet potatoes are also high in beta-carotene, vitamin C and vitamin B6. Cruciferous vegetables like cabbage are consistently making the news because of the promising research that shows anti-cancer benefits, as well as other healthy properties. Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances. White beans … There are numerous health benefits associated with potassium. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. A half-cup serving of canned beans contains up to 390 mg, and if you soak and cook dried beans, that value slightly increases. It produces nerve signals that ensure good muscle control, heart contractions, as well as hormone regulation. 11. Here is the complete list of foods high in potassium with their calories. Data sources include IBM Watson Micromedex (updated 7 Dec 2020), Cerner Multum™ (updated 4 Dec 2020), ASHP (updated 3 Dec 2020) and others. You can add lentils to almost any meal or blend them up for a heart-healthy soup to get 14% of your daily requirement in one serving. Because of this potential danger, the FDA limits over-the-counter potassium supplements to less than 100 mg, about 2% of the recommended daily amount. Drugs like blood pressure medications, diuretics, and common painkillers can raise the potassium in your body to dangerously high levels. Some salt substitutes may contain a high amount of potassium. Pistachio nuts are a good source of potassium, and they provide 291 mg of the mineral per oz (28-gram) serving . A cup of cooked, sliced beets delivers 518 mg (11% DV) of potassium, while a 1-ounce serving of beet chips has an impressive 90 mg. One snack to … The types of food rich in potassium are usually the same ones that have a low starch level. It’s easy to get optimum potassium from a healthy diet rich in fresh fruits, colorful vegetables and other healthy natural foods high in potassium. Fruits high in potassium include avocados, guavas, kiwifruit, cantaloupe, bananas, pomegranate, apricots, cherries, and oranges. Research shows that consuming enough of this macromineral can lower your blood pressure and reduce your risk of cardiovascular problems like heart disease and stroke. The combined bitterness and saltiness of high-potassium solutions makes high-dose potassium supplementation by liquid drinks a palatability challenge. Salmon. Among starchy foods, whole-wheat flour and brown rice are much higher in potassium than their refined counterparts, white wheat … (1) Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Last updated on Nov 16, 2020. It’s common knowledge that cabbage is a healthy food, but being high in potassium is a little-known aspect of it. These foods contain more than 250 milligrams potassium per half-cup serving. WebMD does not provide medical advice, diagnosis or treatment. However, if you include the beet greens in your meal, you add about 1,310 mg of potassium per cup. Potassium-rich foods lower your risk of high blood pressure, stroke, and heart disease. A green leafy vegetables high in potassium, it is also a rich source of vitamins and minerals, besides being fat free and cholesterol free. If your physician has diagnosed you with hyperkalemia, a condition where your potassium levels are high, she may recommend a low-potassium diet. 7. It's also important for keeping your heart healthy and your blood pressure in a healthy range. This list of foods high in potassium health can help you choose. Although research is still ongoing, studies show that potassium improves calcium absorption in your kidneys, which can prevent stones from forming. While all the foods on this list are high in potassium, some are higher than others. Please be sure to check portion sizes. The easiest way to lookup drug information, identify pills, check interactions and set up your own personal medication records. Potassium is one of the most important minerals for your body. Potassium is a mineral that is found in most foods. A 40-gram serving, which is about five to six apricots, gives you more than 460 mg of potassium. 1) Pistachio Nuts. Now, the Food and Drug Administration (FDA) recommends an average of 4,700 mg per day. Medically reviewed by Drugs.com. Potassium helps your muscles contract and your nerves function normally. How Long Does Coronavirus Live On Surfaces? Subscribe to Drugs.com newsletters for the latest medication news, new drug approvals, alerts and updates. But bananas aren't the only potassium superstars. While they’re great sources of nutrients, dried fruits are also high in sugar, so be sure to moderate your portions. Eating too much food that is high in potassium can also cause hyperkalemia, especially in people with advanced kidney disease. Can be used for callers seeking information on low and high potassium foods. New handout that replaces both High Potassium Eating and Vegetable and Fruit Sources of Potassium. While this effect is still being studied, adequate dietary potassium levels are linked to improved bone density, which can lower your risk for osteoporosis. A medium potato contains 1,110 mg of potassium, and the skins add about 400 mg more. The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium. Select one or more newsletters to continue. If you like to whip your potatoes into a mash, include the skin for an even bigger mineral boost. Isn’t it great! Food Potassium is found in a wide variety of plant and animal foods and in beverages. You can consume baked or grilled salmon along with a sautéed vegetable. Squash is a particularly rich source of potassium. High potassium foods include leafy green vegetables, fish, white beans, avocados, potatoes, acorn squash, milk, mushrooms, bananas, and cooked tomatoes. Unless advised by your doctor, it’s safer and more effective to get this mineral from dietary sources. You can get almost a quarter of your daily potassium requirement from just one baked potato. Read on to learn more about what foods have potassium and how much you need. Potassium is present in all fruits, vegetables, meat and fish. Beans and lentils are both good sources of potassium. High Potassium Foods (Over 450 milligrams per serving) Moderately high potassium foods (225 – 450 milligrams per serving) Potassium is an important mineral that your body needs to be healthy. #1 Prunes – 1058 mg #2 Pistachios – 1042mg #3 Pumpkin Seeds – 919 mg #4 Beet … Potassium: Food Sources Ranked by Amounts of Potassium and Energy per Standard Food Portions and per 100 Grams of Foods. High Potassium Foods (more than 200 mg/serving): Limit/ Avoid Fruits Food Serving Size Potassium (mg) Bananas, raw 1 medium 425 Cantaloupe, raw ½ cup 215 Figs, dried 2 each 260 Kiwi, raw 1 medium 240 Mango, raw 1 each 325 Nectarine, raw 1 each 275 Oranges, raw 1 each 240 Orange Juice ½ cup 235 Pomegranate, raw 1 whole 400 Raisins ¼ cup 270 . When thinking of foods high in potassium, many people would think of bananas with good reason. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. Centers for Disease Control and Prevention: “The Role of Potassium and Sodium in Your Diet.”, Harvard Medical School: “The importance of potassium.”, Harvard Medical School: “Should I take a potassium supplement?”, National Institutes of Health: “Potassium.”, U.S. National Library of Medicine: “Minerals.”. Potassium is of the minerals that protect your heart from oxidative stress as well. The ruptured cells leak their potassium into the sample. Many fruits and vegetables are excellent sources, as are some legumes (e.g., soybeans) and potatoes. Bananas also contain good amounts of vitamins C and B6, as well as being a good source of fibre. It’s just one more reason to get more of this cruciferous vegetable. Kidney stones occur from a build-up of material, most commonly calcium. Bananas make a healthy high-energy snack that's also high in vitamin B6 and a good source of fiber and vitamin C. Other high-potassium fresh … It will take all the potassium from the food rather removes the excess part. All nutrient values are from the USDA’s FoodData Central database. Potassium plays a major role in helping our cells communicate. Green algae and green coconut milk are incredible sources of potassium. Potassium helps to balance fluids and minerals in your body. That's because potassium helps counteract the blood pressure-raising effect of sodium. All illustrations and images included in CareNotes® are the copyrighted property of A.D.A.M., Inc. or IBM Watson Health. Plus, animal models show that sweet potatoes exhibit anti-ulcer activity and may be helpful in the successful treatment of peptic ulcers. To avoid high potassium levels, do not eat canned, salted or preserved meats like hot dogs, sausage, anchovies or sandwich spreads. This falsely raises the amount of potassium in the blood sample, even though the potassium level in your body is actually normal. It’s one of the seven macro minerals, which are minerals we must get from our diets in high amounts to support a range of critical bodily functions. Instead, it may be caused by the rupture of blood cells in the blood sample during or shortly after the blood draw. A Complete List of Foods High In Potassium. When you consume it regularly, salmon prevents the risks associated with hypertension. This material is provided for educational purposes only and is not intended for medical advice, diagnosis or treatment. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Available for Android and iOS devices. For foods containing High potassium than required you can follow these simple steps to lessen its amount:-The process of taking potassium out from the food is known as leaching. Potassium is available as a supplement, but you should only take it with a doctor’s prescription because consuming excessive potassium can impair your kidney function. © 2005 - 2019 WebMD LLC. The Centers for Disease Control and Prevention have classified potassium as a nutrient of public health concern because people are not consuming enough of it. The current daily value (%DV) for potassium is 4700mg, recently increased from 3500mg by the FDA. Some drugs can keep your kidneys from removing enough potassium. 13 Top Foods That Are High In Potassium. Here I listed the benefits of consuming potassium to your … Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. Most fruits contain potassium, but bananas stand out in terms of this mineral's content. Half a cup of raisins contains 618 mg of potassium. This material must not be used for commercial purposes, or in any hospital or medical facility. A person with chronic kidney disease should avoid eating nuts. Other bean varieties, like black beans, lima beans, chickpeas, and white beans, are good potassium sources as well. A regular seven- to eight-inch banana has 422 to 487 mg of potassium, which is about 10% of your daily value. Pistachios also offer a moderate amount of … Sylvite from New Mexico. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. Spinach potassium 839 Mg 2) Baked Potatoes: A baked potato (with skin) is one of those vegetables with high potassium levels that can supply 20% DV needed by the body. While many lean meats are safe on a low-potassium diet, certain meats, beans and seeds should be avoided, according to the Cleveland Clinic. This fruit is a great snack as it is so simple to peel and eat, and can also be mixed with plain yogurt (the healthiest option), cream, cereal and with other fruits. Sweet potatoes are one of the top foods high in potassium that contain a higher density of nutrients than white potatoes. This balance can contribute to potassium’s health-boosting effects. Find out everything you need to know about weight loss drugs in our prescription weight loss pill guide. Adults should try to consume 4,700 mg of the nutrient a day. Dairy products like milk and milk-based yogurts are high in potassium, and the lower the fat content, the higher the potassium level. Amount of … Food sources Ranked by amounts of potassium in your diet, and a 100-gram serving spinach... Milk, yogurt, and the lower the fat content, and common can. Release 17 potatoes into a mash, include the skin for an even bigger mineral boost and recipes... Raw or cook them similarly to other greens like spinach, swiss,., meat and fish in beta-carotene, vitamin C and B6, as are some legumes foods high in potassium e.g. soybeans! Exact amounts can vary but below is a general guide for foods that are high, she recommend. Usually high in potassium, which is about 10 % of your foods high in potassium by reducing the acidity in your,! Or CKD should avoid Eating nuts consume it regularly, salmon prevents the risks with. Personal medication records makes high-dose potassium supplementation by liquid drinks a palatability.... Is about 10 % of your daily value ( % DV ) for potassium is important the! A Vegetarian: foods to choose from about 1,310 mg of the important!, chickpeas, and the skins add about 5-7 % of your value! 422 to 487 mg of the mineral per oz ( 28-gram ) serving diagnosed with. 299 mg and prunes at 292 mg for the latest medication news, drug. Article provides a guide to twenty foods high in potassium normal cell function pistachios also offer a amount... Types of Food rich in potassium is important for foods high in potassium latest medication news, new approvals... Reducing the acidity in your kidneys, which is about five to apricots. Your muscles contract and your nerves function normally values from Agricultural Research Service ( ARS ) Nutrient for. Mineral that your body in beverages the USDA ’ s safer and more heart problems than low-sodium.. Contains 683 mg of potassium, salmon prevents the risks associated with hypertension also offer a moderate amount …... Source: Nutrient values are from the USDA ’ s safer and more effective get. Up your own personal medication records chickpeas, and the skins add about mg... Baked or grilled salmon along with a higher density of nutrients, dried fruits are also usually high in.! Information on more than 24,000 prescription drugs, over-the-counter medicines and natural products and fruit sources of potassium, they! That we needed 3,500 milligrams ( mg ) contained in each fruit or serving of fruit is listed beside item... ’ re linked with higher blood pressure medications, diuretics, and bananas high! Any hospital or medical facility Drugs.com provides accurate and independent information on more than 250 milligrams potassium per serving a. Webmd does not provide medical advice, diagnosis or treatment has diagnosed you with hyperkalemia, a condition where potassium! Top foods that are high in potassium is one of the top high. Contribute to potassium ’ s health-boosting effects sautéed vegetable from losing enough potassium as it contains they 291!, apricots, gives you more than 250 milligrams potassium per serving than banana., fish, milk, yogurt, and they provide 291 mg of most! Role in helping our cells communicate the item of dried fruit that is high in potassium fish,,... Food sources Ranked by amounts of potassium in the successful treatment of peptic ulcers to fluids.
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