Top 10 Foods Highest in Potassium
Potassium is a fundamental supplement used to keep up with liquid and electrolyte balance in the body. A lack in potassium causes:
- weariness,
- peevishness, and
- (hypertension).
Except if you are on dialysis, or have a unique condition, excess of potassium from regular sources is almost incomprehensible; in any case, it is feasible to consume a lot of potassium through potassium salts which can prompt sickness, spewing, and, surprisingly, heart failure. Solid high potassium food sources include:
- beans,
- dull mixed greens,
- potatoes,
- squash,
- yogurt,
- fish,
- avocados,
- mushrooms, and
- bananas.
The current everyday incentive for potassium is 3.5 grams. The following is a rundown of high potassium food varieties positioned by normal serving sizes, for more see the arrangements of high potassium food varieties by supplement thickness, potassium rich food varieties, natural products high in potassium, and vegetables high in potassium.
#1: White Beans
| Potassium in 100g | 1 cup cooked (179g) |
| 561mg (16% DV) | 1004mg (29% DV) |
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked.
#2: Dark Leafy Greens (Spinach)
| Potassium in 100g | 1 Cup (30g) | 1 Cup Cooked (180g) |
| 558mg (16% DV) | 167mg (5% DV) | 839mg (24% DV) |
Other Greens High in Potassium (%DV per cup cooked):Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).
#3: Baked Potatoes (With Skin)
| Potassium in 100g | Average Potato (173g) |
| 535mg (15% DV) | 926mg (26% DV) |
Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium.
#4: Dried Apricots
| Potassium in 100g | 1/2 cup (65g) |
| 1162mg (33% DV) | 755mg (22% DV) |
Other Dried Fruits High in Potassium (%DV per 1/2 cup):Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar.
#5: Baked Acorn Squash
| Potassium in 100g | 1 cup cubed (205g) |
| 437mg (12% DV) | 899mg (26% DV) |
Other Squash High in Potassium (%DV per cup baked):Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV).
#6: Yogurt (Plain, Skim/Non-Fat)
| Potassium in 100g | 1 cup (245g) |
| 255mg (7% DV) | 625mg (18% DV) |
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV).
#7: Fish (Salmon)
| Potassium in 100g | 1 3oz fillet (85g) |
| 628mg (18% DV) | 534mg (15% DV) |
Other Fish High in Potassium (%DV per 3oz fillet (85g)):Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV.
#8: Avocados
| Potassium in 100g | Average Avocado (201g) | 1/2 Cup Pureed (115g) |
| 485mg (14% DV) | 975mg (28% DV) | 558mg (16% DV) |
An average avocado provides 322 calories, half a cup purred contains 184 calories.
#9: Mushrooms (White)
| Potassium in 100g | 1 cup sliced (108g) |
| 396mg (11% DV) | 428mg (12% DV) |
1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV).
#10: Bananas
| Potassium in 100g | Average Banana (118g) | 1 Cup Mashed (225g) |
| 358mg (10% DV) | 422mg (12% DV) | 806mg (23% DV) |
An average banana provides 105 calories, 1 cup mashed contains 200 calories.
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