This article provides a guide to twenty foods high in potassium. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. People with chronic kidney disease or CKD should avoid or limit foods that are high in potassium. This material must not be used for commercial purposes, or in any hospital or medical facility. All nutrient values are from the USDA’s FoodData Central database. 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 … 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. Fruits high in potassium include avocados, guavas, kiwifruit, cantaloupe, bananas, pomegranate, apricots, cherries, and oranges. It’s just one more reason to get more of this cruciferous vegetable. It produces nerve signals that ensure good muscle control, heart contractions, as well as hormone regulation. If you like to whip your potatoes into a mash, include the skin for an even bigger mineral boost. Beans and lentils are both good sources of potassium. High-Potassium Foods ; Fruits: Vegetables: Other Foods: Apricot, raw (2 … Food Potassium is found in a wide variety of plant and animal foods and in beverages. 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. A Complete List of Foods High In Potassium. 7. It was originally believed that we needed 3,500 milligrams (mg) of potassium per day. Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. Supplements, on the other hand, can have unwanted side effects. These dark red beans are a great way to get more fiber in your diet, and they’re also rich in potassium. Isn’t it great! 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. Squash is a particularly rich source of potassium. High-Potassium Fruits and Vegetables. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. All rights reserved. (1) Select one or more newsletters to continue. The types of food rich in potassium are usually the same ones that have a low starch level. All illustrations and images included in CareNotes® are the copyrighted property of A.D.A.M., Inc. or IBM Watson Health. Failure to comply may result in legal action. 1) Pistachio Nuts. Scientists believe potassium helps protect your bones by reducing the acidity in your body. Check the food label to find the amount of potassium it contains. Daily values have been calculated based on the FDA’s published daily values. You may eat bacon in moderation as long as it contains no added salt. Commercial production Mining . The following table lists foods that are high in potassium. But bananas aren't the only potassium superstars. Raisins are a popular snack food. * Denotes Food Very High in Sodium If you have high blood pressure, try to get 20 extra potassium points each day. 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. There are numerous health benefits associated with potassium. Please be sure to check portion sizes. Read on to learn more about what foods have potassium and how much you need. A medium potato contains 1,110 mg of potassium, and the skins add about 400 mg more. These foods contain more than 250 milligrams potassium per half-cup serving. While many lean meats are safe on a low-potassium diet, certain meats, beans and seeds should be avoided, according to the Cleveland Clinic. Take certain drugs that prevent the kidneys from losing enough potassium. Making sure you eat enough foods high in potassium is important for the health of your bones, kidneys, nerves and muscles. Potassium-rich foods are also usually high in other nutrients and low in sodium. Most vegetables have potassium content, and a 100-gram serving of spinach or broccoli can add about 5-7% of your daily value. A half-cup serving of canned beans contains up to 390 mg, and if you soak and cook dried beans, that value slightly increases. Meats, poultry, fish, milk, yogurt, and nuts also contain potassium 3,5]. 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 … This handout lists the potassium in vegetables, fruits, grains, protein foods and other foods. Pistachios also offer a moderate amount of … The current daily value (%DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA. While all the foods on this list are high in potassium, some are higher than others. Sylvite from New Mexico. Potassium: Food Sources Ranked by Amounts of Potassium and Energy per Standard Food Portions and per 100 Grams of Foods. While they’re great sources of nutrients, dried fruits are also high in sugar, so be sure to moderate your portions. 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. Pistachio nuts are a good source of potassium, and they provide 291 mg of the mineral per oz (28-gram) serving . The portion size is ½ cup unless otherwise stated. Health Benefits of Potassium. A 40-gram serving, which is about five to six apricots, gives you more than 460 mg of potassium. Raisins are another type of dried fruit that is high in potassium. Among starchy foods, whole-wheat flour and brown rice are much higher in potassium than their refined counterparts, white wheat … Sweet potatoes are one of the top foods high in potassium that contain a higher density of nutrients than white potatoes. 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. Dairy products like milk and milk-based yogurts are high in potassium, and the lower the fat content, the higher the potassium level. A green leafy vegetables high in potassium, it is also a rich source of vitamins and minerals, besides being fat free and cholesterol free. This can cause your potassium levels to rise. 1. Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. The current daily value (%DV) for potassium is 4700mg, recently increased from 3500mg by the FDA. 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) Potassium is an important mineral that your body needs to be healthy. WebMD does not provide medical advice, diagnosis or treatment. Find out everything you need to know about weight loss drugs in our prescription weight loss pill guide. Some drugs can keep your kidneys from removing enough potassium. Some salt substitutes may contain a high amount of potassium. Unless advised by your doctor, it’s safer and more effective to get this mineral from dietary sources. High-sodium diets are common today, and they’re linked with higher blood pressure and more heart problems than low-sodium diets. Whether cooked or eaten raw, purple beets are already a good potassium source at 305 mg per 100-gram serving. 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. It also helps your body maintain a normal blood pressure. Now, the Food and Drug Administration (FDA) recommends an average of 4,700 mg per day. That's because potassium helps counteract the blood pressure-raising effect of sodium. If your physician has diagnosed you with hyperkalemia, a condition where your potassium levels are high, she may recommend a low-potassium diet. One fillet of grilled salmon contains 683 mg of potassium. The combined bitterness and saltiness of high-potassium solutions makes high-dose potassium supplementation by liquid drinks a palatability challenge. One cup of cooked acorn squash contains 896 mg, which is almost 20% of your body’s daily requirement. Here are 8 potassium-rich foods with more potassium per serving than a banana and flavorful recipes to enjoy them. 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. Here I listed the benefits of consuming potassium to your … Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances. Kidney stones occur from a build-up of material, most commonly calcium. It's also important for keeping your heart healthy and your blood pressure in a healthy range. 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