List of Foods High-Rich in Potassium

Potassium is very much essential for good nutrition and health as its deficiency may cause many health problems. Potassium is required for various body functions like normalizing blood pressure, nerve function and muscle control. Intake of diet low in potassium and high in sodium may lead to high blood pressure. Therefore in order to normalize blood pressure, foods rich in potassium are generally recommended.

Foods rich in potassium helps in recovering the potassium loss. Potassium loss may be caused due to vomiting, sweating, diuretic use (used by the people with heart failure) or diarrhea. A high intake of foods rich in potassium also helps the people with hypertension. Potassium and sodium work together to maintain body’s water balance. Intake of foods rich in potassium may increase the amount of sodium excreted from the body thus helping in hypertension.

Our body requires approximately 2000 mg of potassium every day. Natural plant foods are very rich in potassium than processed foods. Processed foods are often low in potassium as processing reduces the potassium content and increases sodium content. Also, if the foods are cooked in large amounts of water its potassium level reduces.

The best potassium rich diet is the one that is rich in potassium but low in sodium since sodium holds the body water. Given below is the list of foods rich in potassium and their potassium content. Fruits, vegetables and dairy products rich in potassium are included in this list.

SERIAL NO	FOODS RICH IN POTASSIUM	POTASSIUM CONTENT
1	All Bran	1000 mg
2	Apple	143 mg
3	Apricots (dried)	407 mg
4	Apricots (ready-to-eat)	1380mg
5	Artichokes	644 mg
6	Avocados (raw)	180 mg
7	Banana (raw)	594 mg
8	Beet (cooked)	519 mg
9	Black treacle	1500 mg
10	Bran Flakes	530 mg
11	Bran Wheat	1160 mg
12	Brazil nuts	540 mg
13	Brocolli	401 mg
14	Brussel spouts (cooked)	504 mg
15	Cabbage (cooked)	277 mg
16	Cantaloupe	494 mg
17	Corn (on cob)	165 mg
18	Crispbread	500 mg
19	Cucumber	442 mg
20	Dates (dried)	271 mg
21	Figs	900 mg
22	Green Grapes	220 mg
23	Kidney Beans (canned)	343 mg
24	Lettuce (romaine)	264 mg
25	Lima beans	955 mg
26	Mango	343 mg
27	Melons (honeydew)	461 mg
28	Milk (fat-free)	407 mg
29	Oat bran	532 mg
30	Onion	157 mg
31	Orange juices	496 mg
32	Papaya	936 mg
33	Peach	234 mg
34	Peanuts (roasted)	404 mg
35	Pears	333 mg
36	Pepper (green)	213 mg
37	Pineapple (fresh)	204 mg
38	Plantains	893 mg
39	Potato (baked with skin)	600 mg
40	Potato (roasted)	550 mg
41	Prune (dried)	828 mg
42	Pumpkin (canned)	180 mg
43	Raisins	1089 mg
44	Salmon (canned)	409 mg
45	Soya beans (boiled)	510 mg
46	Soya Flour	1650 mg
47	Spinach (cooked)	839 mg
48	Strawberries (fresh)	244 mg
49	Sweet potato	300 mg
50	Tomato products	909 mg

This was the list of foods rich in potassium. As these foods are easily available in the market and at home it becomes very easy for you to increase their consumption thereby increasing potassium level. Some people also take potassium supplements in order to increase their potassium levels. But remember, to consult your health care provider before taking them.

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