List of Top 10 Potassium Rich Foods

From this post, I am presenting a list of Top 10 Potassium Rich Foods in the world. Potassium is one of the essential food elements for your body. It is necessary to know that potassium from natural food sources is more effective than supplements. It occurs in nature with other nutrients, and its absorption is enhanced when taken along with food containing calcium, magnesium, or iron.

List of Top 10 Potassium Rich Foods

1.Bananas
2.Spinach
3.Dates
4.Avocados
5.Apricots
6.White Beans
7.Pumpkin
8.Oatmeal
9.Dried Seaweed
10.Potatoes

1) Bananas:  

Banana contains more potassium than any other fruit. A large banana has about 422 mg of potassium, covering 23% of the daily intake an adult person needs. Eating a banana daily can help you conserve muscle mass during physical stress like illness and injury because it enhances the activity of enzymes responsible for producing energy from amino acids inside muscle cells. But on the downside, bananas contain a high amount of sugar, so make sure you eat them in moderation. Bananas are also great for making super creamy banana ice cream without added sugar or even without an ice cream maker.

How much is it recommended daily?

A medium banana contains 422 mg of potassium which is about 13% of the daily intake required for a person.

2) Spinach:  

Spinach is one of the best food sources for potassium. It is also rich in other essential nutrients like protein, calcium and vitamin A, and vitamin C. Its dark green leaves are loaded with antioxidants that protect cells from damage that can lead to heart disease and cancer. It also contains iron which improves oxygen circulation in your body. Per 100 grams of raw spinach has about 266 mg of potassium content. That amount would provide 9 % of the daily need an average adult consumes per day in their diet. Steaming spinach is one good way to cook them because this process makes it easier for your body to absorb its nutrients, including potassium, more effectively than boiling or microwaving.

How much is it recommended daily?

A cup of raw spinach contains 266 mg of potassium which is about 9% of the daily intake required for a person.  

3) Dates:

Dates are a great source of potassium and other nutrients like dietary fiber, vitamin A, calcium, magnesium, phosphorus, and iron. A 100-gram date has 395 mg of potassium. Potassium content in dates can help reduce blood pressure levels by counteracting the effects of sodium in your body while not raising sodium levels themselves. They also contain natural sugars that give energy to muscles cells as they start to get tired during a workout. They are also a good home remedy for constipation because they soften stools and make them easier to pass out from your system without causing diarrhea or cramping because their high-fiber count stimulates bowel movement.

How much is it recommended daily?

A 100 grams of dates have 395 mg of potassium which is about 11% of the daily intake required from a person, and adding 10 ounces of dates to your diet every day can give you around 864 mg of potassium per day.

4) Avocados:  

Avocados are one of the top potassium sources by many experts in health. One cup of avocado cubes contains more than 700 mg of potassium, meeting 30% of your daily need, which is good news if you want to improve your heart health. Eating avocados can help keep your blood pressure normal because it consists of 75% more potassium than bananas. The high fiber content in avocados slows down the absorption of sugar into the bloodstream, thus stabilizing blood sugar levels and preventing sharp spikes and drops in energy that can make you feel tired and sluggish.

How much it recommended daily?

A cup of avocado cubes contains 753 mg of potassium which is around 30% of the daily intake required from a person, and this serving will provide you with 1575 kcal energy.

5) Apricots:  

Apricot fruit contains a significant amount of potassium as compared to other fruits. Per 100 grams of dried apricot contains more than 500 mg of potassium. It also contains antioxidants that provide energy to muscles cells by eliminating free radicals responsible for fatigue and soreness after a workout. The beta carotene in apricots is beneficial for your eyesight because it helps detect light levels and adjust the iris muscles accordingly. The retina can send focused images to the brain without any issue.

How much is it recommended daily?

Per 100 grams of dried apricots contain 513 mg of potassium, which is about 17% of the daily intake required from a person. Serving size should be around 1 small apricot or half cup apricot halves with pits removed for maximum benefit.

6) White Beans:

White beans are a great source of potassium, fiber, and protein. A ½ cup of boiled white beans contains 312 mg of potassium. White beans with potatoes make a perfect meal low in fat but full of nutrients, including potassium, vitamins and minerals, and some fibers. This is a good combination for vegetarians who want to get their daily fiber intake without meat or dairy products. They are also a great source of Vitamin B6, which helps the body convert food into energy that muscles can use to contract and relax during workouts under various training methods.

How much is it recommended daily?

½ cup of boiled white beans contains around 312 mg of potassium. This serving will provide you with 571 kcal energy.

7) Pumpkin:  

Pumpkin is one awesome vegetable that serves various purposes. Per 100 grams of pumpkin has more than 300 mg of potassium, and Pumpkin seeds contain an even more significant amount of potassium. This vegetable is an excellent source of vitamin K, which helps your body maintain strong bones, teeth, and gums. Pumpkins are also very helpful in providing relief from digestive disorders like constipation when regularly consumed as a soup or stew with beans and whole grain rice.

How much is it recommended daily?

Per 100 grams of pumpkin contains about 303 mg of potassium which is about 10% of the daily need required by a person. Serving size should be around ¾ cup mashed pumpkin flesh for maximum benefit without increasing calorie intake.

8) Oatmeal:  

Oatmeal is one cereal grain that provides a large number of nutrients to our bodies. One serving of oatmeal contains more than 300 mg of potassium. Oatmeal contains soluble fiber, which helps lower cholesterol levels in the blood and reduces the risk for heart diseases. Soluble fiber also slows down digestion and keeps you feeling full for longer, thus preventing unwanted calorie intake.

How much is it recommended daily?

A ½ cup of cooked plain oatmeal made from rolled oats contains about 313 mg of potassium. This serving will provide you with 633 kcal of energy.

9) Dried Seaweed:  

One sheet of nori seaweed contains 915 milligrams (mg) potassium. Nori is a type of seaweed that is commonly used to make sushi. It’s also known as laver or sea cabbage in English and consumed by the Japanese for centuries. Dried seaweed sheets are made from red algae called Porphyra yezoensis  and are usually sold in pressed flat sheets.

How much is it recommended daily?

One sheet of nori contains 915 mg potassium which is approximately 26% of the required daily intake. One sheet will provide you with 231 kcal energy.

10) Potatoes:  

Potatoes can be considered a great source of potassium when consumed with the skin on. Per 100 grams of potatoes, provide 521 mg or more than 17% RDA (Recommended Daily Allowance). Athletes usually eat them after their workouts because they provide carbohydrates needed by the body. Potatoes also contain three essential amino acids that your body can’t produce, making them an excellent food for vegetarians and vegans.

How much is it recommended daily?

Per 100 grams of potatoes contains 521 mg potassium, about 17% of the required daily intake. One serving size should be around 7 small boiled potatoes.

All these are the List of Top 10 Potassium Rich Foods. I hope you enjoyed this blog post and if you have any suggestions or questions, write them down in the comment box. Would you mind sharing this article to your friends and letting them know about these potassium foods? You can read my other articles from my blog too.

Stay Healthy & Be Happy! Thanks again for your valuable time browsing my blog. Have A Nice Day.

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