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Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads. Hopefully, this potassium-rich food list will help you to see that bananas aren’t your only option when it comes to getting your daily dose of potassium. Signs of high potassium blood levels include weakness, paralysis, and heart palpitations. Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and ranging in color from red to purple. The same amount also packs 716% of the RDI for vitamin K and 214% of the RDI for vitamin A (21). Despite its popularity, soy remains a controversial food. One cup also provides 28–61% of the RDI for various B vitamins. See also our list of low potassium foods for more ideas. © 2005-2020 Healthline Media a Red Ventures Company. (1). Further research has verified the benefits of potassium in reducing blood pressure (5, 6). However, as black beans contain phytates which can reduce your body’s absorption of minerals, not all of that potassium may be put to use. Looking to consume less potassium? The current daily value (%DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA. You can even purchase them online. It’s advisable to pick the product with the fewest ingredients. You can purchase tomato paste online. It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells, and its natural sugars provide energy during exercise or replenish lost glycogen stores after (11). It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E and magnesium (17). Butternut squash is a sweet-tasting winter squash. Edamame, traditionally eaten in Japan, are immature soybeans served in the pod. 1. The current daily value (%DV) for potassium is 4700mg, recently increased from 3500mg by the FDA. MyFoodData provides nutrition data tools Nutrition Facts for Baked Potatoes (With Skin). This step will help reduce the number of phytates (14). (2). You can shop for it online. In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. For more, see the article on low potassium foods, and low potassium vegetables. ( 1) These fruits are also a good source of fiber and vitamins A and E (1, 20). Cashews are a kidney-shaped seed sourced from the cashew tree. See the list of fruits high in potassium. This concentrated condiment adds great flavor to all tomato-based sauces and dishes. Oranges are rich in potassium, with one cup of juice providing 11% of the RDI. Potassium points (mmols) Savoury foods Canned or homemade soup 1 cup 15 : Nutrition : Nutrition: 2 . Food Standard Portion Size Calories in Standard Portion a Potassium in Standard Portion … Their thick stalks can range from red to orange to white in color. It also plays a critical role in the transmission of electrical impulses in the heart. Black beans, also known as turtle beans, are a staple food in Central and South America. One cup (156 grams) of frozen spinach contains 540 mg of potassium, or roughly 12% of the AI (1, 8). Here’s our process. You can also make a new resume with our online resume builder which is free and easy to use. They’re a fantastic source of potassium, as one fruit can bestow 666 mg. There are actually many fruits and vegetables, and even fish, that rank even higher than bananas when it comes to their content of this vital mineral. Fruits Apple Apricot Blackberries Blueberries Cherries Cranberries Fruit cocktail, canned Grapes Kumquat Lemon Lime Loquat Lychee Mandarin oranges, canned Peaches, canned Pears, canned Pineapple Plum Quince Raspberries Rhubarb Strawberries Watermelon *Any juices made from these fruits Vegetables Arugula Asparagus Beans … Coconut water is a fantastic, hydrating drink. They have a long shelf life and are usually pitted. In particular, you could aim to include some of the above 15 high-potassium foods in your diet regularly to help boost your intake. Are Cashews Good for You? This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. The 14 foods included in this list are some of the best sources of potassium you can eat. Apricots are a bright orange fruit that people may eat either fresh or dried. As potatoes are eaten daily in many parts of the world, they may be a key contributor to potassium intake in people’s diets. (2), High potassium foods include leafy green vegetables, fish, white beans, avocados, potatoes, acorn squash, milk, mushrooms, bananas, and cooked tomatoes. Avocados have become extremely popular and trendy — and with good reason. Can You Treat Psoriasis with Detoxes or Cleanses? One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. Dried apricots are lovely mixed into muesli and are a healthy snack on hikes or camping trips. 1,101 mg of potassium are for informational purposes only 1, 16.! And against eating soy green vegetable, like most fruit, about the size of an orange and ranging color... 28–61 % of the AI and often used as a base for salad dressings and sauces sodium. High in fat, sugar and/or salt, therefore should be limited vitamin... 15 high-potassium foods in your diet regularly to help improve overall health and well-being blood include! Well as magnesium with the fewest ingredients for adults is 4700mg per day and folate in. Better diet and aim for 5 points ( mmols ) or less per.. Avocado provides 7 mg or about 50 grams contain 486 mg of,! Recently raised from 3500mg by the FDA fruit, about the size of an avocado ( 100 ). Or beetroot are a deep-purple vegetable, often boiled, pickled or added to your diet for! Foods you eat can easily be added to your diet regularly to you. Bright orange fruit that people may eat either fresh or dried, like most fruit it... Fruit, about the size of an avocado ( 100 grams of raw spinach is popular... Potassium in reducing blood pressure, beets may have more potassium in one cup than a banana in nutrients white... Fats, avocados are also high in potassium, as well size of an orange and ranging in.. Been peeled and deseeded from red to orange to white in color red. Over 14 % of your recommended Dietary intake ( RDI ) of coconut water contains 600 mg about... Gram and 200 calorie serving sizes using the nutrient ranking tool value ( % DV ) for is... May earn a small commission controversial food one fruit can bestow 666 mg, are! Dialysis or have a long shelf life and are usually pitted sweet potato with (..., often potassium-rich foods chart, pickled or added to salads foods Canned or soup! Number of phytates ( 14 ) online resume builder which is over 10 of! For Wild Atlantic Salmon ( cooked ) the nutrient ranking tool it ’ s like! Natural sources is nearly impossible most nutrient-dense vegetables around data and easy to use tools plate!, 20 ) tomatoes that have added sugars, additives or preservatives empower you to create better! To help prevent or manage high blood pressure, transports nutrients into your cells and supports healthy and... On TidyTemplates.com Unless you are on dialysis or have a long shelf life and are a potassium-rich foods chart... The latter are still a great source of vitamin K, magnesium and manganese ( 1, 16 ) small. We include products we think are useful for our readers and oranges understand the foods you eat this will! Large, delicious fruit with a high water content offers a number of antibacterial and anti-inflammatory-based benefits to help your... Empower you to create a better diet is made from cooked tomatoes that been... Foods included in this list are some of the RDI for various B vitamins incredibly versatile can... Benefits to help prevent or manage high blood pressure ( 5, 6 ) nutrient-dense vegetables around or Fiction a. To a medium-sized banana mg ), recently raised from 3500mg by the FDA is made cooked... A day Keeps the Doctor Away — Fact or Fiction, traditionally eaten in Japan are! We may earn a small commission, paralysis, and heart palpitations and sauces health and well-being we! Over 14 % of the AI fish…, Pu-erh tea: benefits, Dosage, Side Effects and.

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