Having a list of foods high in potassium is useful in at least two cases. The first case is when your diet lacks potassium you need to know which foods will help you to raise your daily potassium intake. The second case is when you need to lower your daily potassium intake. It might be necessary for some people suffering from diseases that cause that they are unable to metabolize potassium properly. If you aren’t one of them, you should know that the recommended daily dosage of potassium is 4g, according to Institute of Medicine. There are many potassium health benefits, like reduced risk of stroke, protection against osteoporosis and lowered blood pressure, to name just a few.
List of foods high in potassium
Raisins: They are extremely rich in potassium. One cup of raisins will give you a little below 1100 mg of potassium. You should also know that there is a trade off raisins contain a lot of sugar, so you should eat them only in moderate amounts.
Bananas: One small banana will provide you with about 500 mg of potassium. Bananas contain some sugar, so you probably should limit yourself to one banana per day.
Prune juice: Maybe it’s a little uncommon beverage, but one cup of prune juice will give you about 700 mg of potassium. Again, this juice contains a noticeable amount of sugar, so you should drink it in moderation. Take note that you can also eat prunes, instead of the mentioned prune juice.
Papayas: A typical ~300g papaya contains about 750 mg of potassium, which is a pretty good amount. Besides, papayas contain a lot of vitamin C and vitamin A.
Tomatoes: A typical ~200g tomato has 470mg of potassium. Besides, it doesn’t contain a lot of macronutrients like carbohydrates or fat, so feel free to consume even 2 or 3 tomatoes a day!
Kidney beans: Kidney beans are very rich in potassium. 100g of those beans contain 1,4g of potassium, so if your diet lacks potassium, eating kidney beans is an easy way to increase your daily intake of potassium. Besides, they contain a lot of folate, magnesium and zinc, but they also contain a lot of carbohydrates, so use them in moderation.
Avocados: Avocados contain almost 500 mg of potassium per 100g. Besides that they contain noticeable amounts of vitamin B6, folate and pantothenic acid. They also contain a pretty significant (for a fruit) amount of fat, so you should consume them in moderation.
Dried apricots: Apricots are potassium superstars. 1.9g per 100g of apricots is really a huge amount. Please note that they contain a lot of sugar, so you should treat them as an addition, not a main source of potassium.
Pistachios: Pistachios are also very rich in potassium. They contain about 1g of that nutrient per 100 gram. You should be aware that they contain also a ton of vitamins and minerals (like most nuts do), but they also contain huge amounts of fat and carbohydrates, so pistachios should be treated as an addition.
There are a lot of foods that contain a lot of potassium. This list of foods high in potassium isn’t complete by any means.