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.