Potassium is an essential mineral that’s often overlooked. The human body needs Potassium for proper brain & muscle function. Additionally, this mineral also helps maintain fluid balance in the body. Therefore, it’s a must to have a potassium rich foods. This excellent article is here to familiarize you with toothsome foods that are good sources of Potassium. Read on!
High Potassium Rich Foods List
Potassium is a nutrient that is crucial for the human body. It plays a vital role in brain and muscle functioning. Fortunately, many food items have a good potassium content. So, without further ado, let’s know more about foods that contain Potassium.
1. Kidney Beans
These legumes have a rich taste and also a rich nutritional profile. They have a peculiar “kidney-shaped” appearance, hence “Kidney beans.” These beans are rich in vitamin C, proteins, Magnesium, Calcium, etc. The Potassium in the kidney beans can help manage blood pressure.
100g of raw Kidney Beans has 1,406 mg of Potassium
2. Milk
Milk is also a complete food in itself. It is one of the most popularly consumed dairy products. Additionally, it is a rich source of essential nutrients like Potassium, calcium, Vitamin D, Vitamin B12, Potassium, etc. Isn’t it awesome? Getting Potassium through milk can help heal acne and scars on the skin.
100g of milk has about 150 mg of Potassium.
3. Yogurt
Yes, another delicious dairy product makes its way into our list of foods high in Potassium. Many people get confused between yogurt and dahi, but they are the same. It’s produced by the natural formation of milk by bacteria. It has a sour, savory taste. Good potassium content in milk can improve kidney health.
100g of non-fat yogurt has a potassium content of 141 mg
4. Lentils
These colorful edible legumes are a quintessential part of the vegetarian diet. They are quick & easy to make and have a solid nutritional background! Additionally, they are available in varieties like – yellow, red, brown, etc.
100g of boiled lentils has a potassium content of 369 mg
Note – Red split lentils have the most potassium content. About half a cup of cooked red lentils has a potassium content of 273 mg.
5. Chickpeas
Kabuli chana or chickpeas are another types of legume that have gained its entry into potassium rich foods. They make excellent, delicious curries, but you can eat them sprouted or roasted. Additionally, they are rich in nutrients like Potassium, proteins, Iron, Vitamin B6, etc. The Potassium obtained from a bowl of delicious chickpea curry can improve bone health.
Also Read:- Vitamin C Rich Foods
The potassium content in 100g of chickpeas is 875 mg
6. Coconut Water
Coconut water is refreshing and yummy. It’s everyone’s summer favorite. Moreover, it packs a nutrient punch. Refreshing and nutritious, isn’t it awesome? Coconut water can provide potassium that can rejuvenate your skin!
100g of coconut water has about 250 mg of potassium.
7. Salmon
Salmon is a pretty popular fatty fish. It is delicious and easy to prepare. Additionally, it is nutrient-dense! So, why not have this delicious fish as your next meal? A healthy dose of potassium through salmon may help prevent kidney stones.
100g of Salmon has around 628mg (13% DV) of potassium content.
8. Soybeans
Yes! Another delectable legume makes its entry on our potassium rich foods list! Moreover, many soy products like soy sauce, tofu, soy milk, etc have high nutritious value. Thus, regularly including them in your diet can enhance your health. Regularly getting potassium through soybean may improve your heart health.
100g of soybean has about 1797mg of potassium content (38% DV).
Potassium Rich Fruits & Vegetables
Fruits and vegetables are essential if one wants to live a healthy lifestyle. Moreover, they provide essential nutrients that are critical for the body. Fortunately, fruits and vegetables are also rich in Potassium. Read on to know about fruits and vegetables that are superior sources of Potassium.
1. Avocados
They are famous for being the main ingredient for guacamole. In addition to making delicious guacamole, they are also very beneficial for health. Their exquisite taste makes everyone crave for seconds! Consuming Potassium through avocados may relieve painful muscle soreness & cramping.
Content:- 100g of avocados has 485 mg of potassium content.
2. Beet Greens
They are the green leafy part of the beets. Commonly they are thrown away, but they are very nutritious. These leafy greens are abundant in Potassium, Calcium, Thiamin, Vitamin C & A, etc. So, next time make sure not to throw them away! Regularly eating beet greens can help balance the electrolytes in the body.
Content:-100g of beet green has a potassium content of about 909mg (19% DV).
3. Bananas
No one can forget to include bananas on the list of potassium rich fruits. Ripe bananas have a lovely yellow color and a sweet, savory taste. Additionally, not to mention they make a delicious addition to salads, smoothies, and shakes. The high potassium content in bananas can vastly improve your digestion.
Content:- 100g of bananas has approximately 358 mg of potassium.
4. Potatoes
They are one of the most versatile vegetables on our list of potassium rich vegetables. These starch-rich tubers are available worldwide. Additionally, they have plentiful amounts of Potassium, antioxidants, and essential vitamins.
Also Read:- Fiber Rich Foods
Content:- 100g of raw potatoes has about 421 mg of Potassium.
5. Spinach
These leafy greens are native to Asia but are known worldwide for their high nutrient quality. Additionally, they are a popular addition to various recipes like salads, curries, and casseroles. Moreover, they are high in antioxidants, folate, etc. Getting potassium through regularly eating spinach might reduce the risk of stroke.
Content:-100g of raw spinach has about 558 mg of potassium
6. Guavas
They are native to South America and usually grow in tropical environments. People love them due to their juicy, sweet taste. Moreover, you can eat them raw, add them to a salad or incorporate them into a healthy mixture of fruit juice. Eating guavas in a moderate amount can help balance fluids in your body.
Content:-100g of guava contains 417mg (9% DV) of potassium.
7. Broccoli
This cruciferous green vegetable is popular for its numerous health benefits. Moreover, it has very few calories. Broccoli is very nutrient-dense, it’s a fantastic source of potassium, fiber, antioxidants, iron, etc. Thus, it’s a very healthy food choice. Potassium from Broccoli can help you manage your stress.
Content:- 100g of Broccoli has 293mg (6% DV) of potassium.
8. Lima Beans
They are also known as “Butter Beans”. It’s a type of legume that is native to Central America. Additionally, they come in many varieties like – fresh, frozen or canned. Lima beans have a creamy texture and a rich flavor. Regularly consuming lima beans can help regulate the nervous system.
Also Read:- Protein Rich Foods List
Content:- 100g of Lima beans has 570mg (12% DV).
9. Watermelon
This sweet and refreshing tropical fruit is everyone’s favorite! It is a pretty delicious summer delight that’s enjoyed all over the world. Moreover, it’s a powerhouse of essential nutrients like potassium, Vitamin A, Vitamin C, Dietary fiber, etc. This fruit is refreshing and nutritious, therefore, it’s a must-have if you want a healthy body! Getting enough potassium through watermelon will keep you energized and full throughout the day.
Content:- 100g of watermelon has 112 mg of potassium content.
10. Tomatoes
Their bright red color is enticing. Additionally, they are an incredibly dense source of plant nutrition. Tomatoes are laden with potassium, Vitamin C, crucial vitamins, and minerals. Moreover, they are incredibly versatile to cook. You can add them to many dishes for a flavorsome meal. Getting essential potassium content from tomatoes can protect your skin from harmful UV rays.
Content:- 100g of tomato contains has about 237 mg of potassium
Conclusion
Potassium rich foods are crucial for a balanced diet. It’s important for brain function, the body’s metabolism, and maintaining ionic balance. Regularly eating food high in potassium content is crucial for excellent health. Some good examples of foods that are a rich source of potassium are – Lima beans, spinach, milk, kidney beans, etc. Enrich your health and vitality by including these delicious goodies in your diet!
