Are you concerned your diet provides more sodium than potassium? Or your doctor has advised you to eat a low-sodium diet but you are not sure which foods to eat. Potassium Rich Food, I mean foods you buy from a farmer, market, or supermarket, and restaurant foods are excluded because most provide more sodium than potassium and the amount of potassium is not publicly available. The amount of potassium perserving and the ratio of potassium to sodium, if you are on a low-sodium diet you can use this information to reduce sodium and increase potassium in your diet. Foods are listed in ascending order based on the ratio of potassium to sodium from smallest to largest. So you can go directly to foods with the highest ratio of potassium. Please leave a comment if you have any questions
Table of Contents
The Need of Potassium Rich Food
Potassium is a vital mineral and electrolyte for your body.
It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function.
The adequate intake (AI) for potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets.
Some people turn to bananas, as these are well known for being high in potassium, one medium-sized banana typically containing 422 mg or 9% of the AI.
But bananas are not the only potassium heroes.
Here is a list of Potassium Rich Food
1. Sweet Potatoes
Sweet potatoes have become increasingly popular and are often used as an alternative to potatoes.
They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI.
What is more, sweet potatoes are low in fat, pack a small amount of protein, and are a good source of complex carbohydrates and fiber. They are also an excellent source of vitamin A, as one sweet potato provides over 400% of your RDI.
Pair these scrumptious root vegetables with good protein such as beans or meat, dark greens or colored vegetables and a little fat for a well-balanced and filling meal.
2. Avacado
Avocados have become extremely popular and trendy — and with good reason.
Packed with good fats, avocados are also a particularly great source of vitamin K and folate. One half of an avocado (100 grams) contains 487 mg of potassium or 10% of the AI. If you eat a whole avocado, you’d get 20% of your daily potassium needs at once.
What’s more, avocados may help people with high blood pressure, who are often told to increase their potassium and reduce their salt (sodium) intake.
This advice stems from a study called Dietary Approaches to Stop Hypertension (DASH). Further research has verified the benefits of potassium in reducing blood pressure.
Avocados, like most fruit, are low in sodium. Half an avocado provides 7 mg or just 0.5% of your recommended dietary intake (RDI) of sodium .
3. Coconut Water
Coconut water is a fantastic, hydrating drink. You can shop for it online.
It is not only potassium-rich food but also 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.
One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. Plus, it is a good source of magnesium, calcium, sodium, and manganese.
4. Watermelon
Watermelon is a large, delicious fruit with a high water content and best potassium rich food.
Just two wedges of watermelon (about 1/8 of a melon or 572 grams) will give you 640 mg of potassium, just under 14% of the AI.
The same serving size also contains 172 calories, 44 grams of carbohydrates, 3.4 grams of protein, 0.8 grams of fat and 2.2 grams of fiber.
What is more, this lush, red melon is a great source of vitamins A and C, as well as magnesium.
It’s refreshing when served chilled with ice after a sweaty workout.
5. Spinach
Without a doubt, spinach is one of the most nutrient-dense vegetables around.
One cup (156 grams) of frozen spinach contains 540 mg of potassium or roughly 12% of the AI.
It also packs a punch with other nutrients. The same serving size contains 366% of your RDI for vitamin A, 725% for vitamin K, 57% for folate, and 29% for magnesium.
Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI.
Keep in mind that visually 100 grams of raw spinach is a lot more on your plate than the same amount frozen.
6. Black Beans
Black beans, also known as turtle beans, are a staple food in Central and South America.
They are often used in burritos and soups. You can even purchase them online.
Although white beans may have more potassium than black beans, the latter is still a great source of potassium. One cup (172 grams) of black beans gives you 611 mg or 13% of the AI.
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.
It is difficult to know how much these phytates may affect the absorption of minerals like potassium, but if you are using dried beans it’s best to soak them overnight. This step will help reduce the number of phytates.
7. White Beans
The term white beans can refer to navy (pea) beans, cannellini (white kidney) beans, great northern beans or lima beans.
Though bananas are lauded for their potassium content, one cup (179 grams) of any of these beans has twice as much potassium as one banana. One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI.
One cup also provides 28–61% of the RDI for various B vitamins. Additionally, white beans are a great source of iron and plant-based protein.
As one cup (179 grams) alone contains nearly 19 grams of fiber, they also happen to be very filling.
White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews. You can find them online.
8. Tomato Paste
Tomato paste is made from cooked tomatoes that have been peeled and deseeded.
This concentrated condiment adds great flavor to all tomato-based sauces and dishes. You can purchase tomato paste.
Just three tablespoons or about 50 grams contain 486 mg of potassium, which is just over 10% of the AI. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound.
Watch out for tomato pastes that have added sugars, additives, or preservatives. It’s advisable to pick the product with the fewest ingredients.
9. Potatoes
Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide.
One potato (136 grams) can provide 515 mg of potassium, which is 11% of the AI.
In fact, one study reported that potatoes are the best dietary source of potassium, calculating that a small baked potato provides 738 mg of potassium or nearly 16% of the AI.
However, there are many different varieties of potatoes, and their potassium content may depend on the soil in which they’re grown.
As potatoes are eaten daily in many parts of the world, they may be a key contributor to potassium intake in people’s diets.
10. Pomegranate
Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and ranging in color from red to purple.
They are a fantastic source of potassium, as one fruit can bestow 666 mg. This equates to just over 14% of the AI .
What is more, pomegranates are packed with vitamins C and K, as well as folate and have a higher protein content than most fruits — 4.7 grams per fruit .
However, they pack more calories than most fruits and a sizeable amount of natural sugars.
On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer.
11. Beets
Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads.
One cup or around 170 grams of boiled beets can give you 518 mg of potassium, or 11% of the AI.
For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage.
This root veggie also contains nitrates, which — when converted into nitric oxide — have been shown to support blood vessel function and overall heart health.
Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI.
12. Dried Apricots
Dried apricots are made from dehydrated fresh apricots. They have a long shelf life and are usually pitted.
Six dried apricots provide 488 mg of potassium, which is over 10% of the AI. These fruits are also a good source of fiber and vitamins A and E.
Dried apricots are lovely mixed into muesli and are a healthy snack on hikes or camping trips. You can find them online.
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