{"id":1540,"date":"2022-06-03T08:31:38","date_gmt":"2022-06-03T08:31:38","guid":{"rendered":"https:\/\/dofastingblog.kinsta.cloud\/25-potassium-rich-foods-that-will-improve-your-diet\/"},"modified":"2023-06-07T11:02:10","modified_gmt":"2023-06-07T11:02:10","slug":"foods-high-in-potassium","status":"publish","type":"post","link":"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/","title":{"rendered":"25 Potassium-Rich Foods That Will Improve Your Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_46 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Bananas\" title=\"Bananas\">Bananas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Avocados\" title=\"Avocados\">Avocados<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Plums_and_Plum_Juice\" title=\"Plums and Plum Juice\">Plums and Plum Juice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Watermelons\" title=\"Watermelons\">Watermelons<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Kiwis\" title=\"Kiwis\">Kiwis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Pomegranates\" title=\"Pomegranates\">Pomegranates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Raisins\" title=\"Raisins\">Raisins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Dried_Apricots\" title=\"Dried Apricots\">Dried Apricots<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Tomatoes_and_Tomato_Paste\" title=\"Tomatoes and Tomato Paste\">Tomatoes and Tomato Paste<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Sun-Dried_Tomatoes\" title=\"Sun-Dried Tomatoes\">Sun-Dried Tomatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Potatoes\" title=\"Potatoes\">Potatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Yams\" title=\"Yams\">Yams<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Acorn_Squash\" title=\"Acorn Squash\">Acorn Squash<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Butternut_Squash\" title=\"Butternut Squash\">Butternut Squash<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Beans\" title=\"Beans\">Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Beet\" title=\"Beet\">Beet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Legumes\" title=\"Legumes\">Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Milk_and_Yogurt\" title=\"Milk and Yogurt\">Milk and Yogurt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Fish\" title=\"Fish\">Fish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Seafood\" title=\"Seafood\">Seafood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Leafy_Greens\" title=\"Leafy Greens\">Leafy Greens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Swiss_Chard\" title=\"Swiss Chard\">Swiss Chard<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Spinach\" title=\"Spinach\">Spinach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Coconut_Water\" title=\"Coconut Water\">Coconut Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Salt_Substitutes\" title=\"Salt Substitutes\">Salt Substitutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#Potassium_and_Sodium_-_Why_You_Should_Combine_the_Two\" title=\"Potassium and Sodium \u2013 Why You Should Combine the Two\">Potassium and Sodium \u2013 Why You Should Combine the Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#A_Few_Words_About_Potassium_Supplements\" title=\"A Few Words About Potassium Supplements\">A Few Words About Potassium Supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dofasting.com\/blog\/foods-high-in-potassium\/#_Benefits_of_Potassium\" title=\"\u00a0Benefits of Potassium\">\u00a0Benefits of Potassium<\/a><\/li><\/ul><\/nav><\/div>\n\n<ol>\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Bananas\"><\/span>Bananas<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>One banana has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1105314\/nutrients\">375 mg <\/a>of potassium, assuming the banana weighs 115g. This is a good snack to have when trying to fill your diet with nutrients.<\/p>\n<p>Adults should aim to get <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Potassium-HealthProfessional\/#\">4,700mg of potassium<\/a> a day, so to reach that, you\u2019d need to consume other foods.<\/p>\n<p>Bananas have other nutrients like fiber, vitamin B6, and vitamin C that all help to support your digestive health. A strong gut means your <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5847071\/\">body can absorb<\/a> essential minerals that protect you from toxins.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<ol start=\"2\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Avocados\"><\/span>Avocados<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>A single avocado (that weighs roughly 201g) has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171705\/nutrients\">975 mg<\/a> of potassium, which makes it a great product for a <a href=\"https:\/\/dofasting.com\/blog\/what-is-keto-diet\/\">ketogenic diet<\/a>.<\/p>\n<p>Considering you need 4,700 mg of this mineral daily, one whole avocado takes up almost 20% of your potassium-intake already.<\/p>\n<p>This particular food also contains healthy fats, magnesium, and vitamins C, E, and B6. Fats might sound intimidating to begin with, but your body needs them for energy and cell function.<\/p>\n<ol start=\"3\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Plums_and_Plum_Juice\"><\/span>Plums and Plum Juice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Plums have approximately <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169949\/nutrients\">104 mg<\/a>\u00a0of potassium in one 66 gram portion. This amount may not be enough for your recommended daily-intake.<\/p>\n<p>Aim to consume other potassium-rich foods that help you maintain the 4,700 mg amount in your diet.<\/p>\n<p>One plum has calcium, magnesium, folate, and vitamins C, A, and K. These specific vitamins <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7019700\/\">strengthen your bones<\/a> and metabolic rate. A stronger metabolism can lead to successful weight loss if your body burns extra calories throughout the day.<\/p>\n<ol start=\"4\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Watermelons\"><\/span>Watermelons<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>A single cup of diced watermelon (152g) has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/167765\/nutrients\">170 mg<\/a>\u00a0of potassium. You may need to eat more potassium on your diet, since watermelon only takes up 3% of your daily recommendation. Consider eating two cups of this food to increase the potassium.<\/p>\n<p>One big watermelon holds minerals like antioxidants, vitamin C, magnesium, and calcium. It also has just 46 calories in the 152g serving, making it great for a <a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-vs-keto\/\">weight loss diet<\/a>. Low-calorie snacks like watermelon can encourage healthy eating habits.<\/p>\n<ol start=\"5\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Kiwis\"><\/span>Kiwis<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Kiwi (75g) has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1102667\/nutrients\">148 mg<\/a> of potassium. To increase this amount, you can eat 1 cup that weighs around 108g. This will boost your potassium-intake to 356 mg.<\/p>\n<p>Consuming less potassium could trigger high blood pressure and increase the risk of kidney stones.<\/p>\n<p>A lone kiwi has important vitamins such as C, E, and K. These may <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23394993\/\">benefit your heart <\/a>by maintaining a normal blood pressure. Vitamins also reduce the chances of getting cardiovascular disease, congestive heart failure, arrhythmia, and cardiac arrest.<\/p>\n<ol start=\"6\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Pomegranates\"><\/span>Pomegranates<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>There is <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169134\/nutrients\">236 mg<\/a> of potassium in one 100g serving of pomegranates. This will take up 5% of your recommended potassium level. Increasing this amount should be easy, as you can mix pomegranates in smoothies, juice recipes, and sweet breakfast treats.<\/p>\n<p>Pomegranates are <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7074153\/\">loaded with antioxidants<\/a> that protect your heart. These compounds may also lower blood sugar levels, preventing health problems like nerve damage and kidney disease.<\/p>\n<ol start=\"7\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Raisins\"><\/span>Raisins<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>1 cup of raisins (165g) has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168166\/nutrients\">1360 mg<\/a> of potassium. Raisins are a great source of potassium on your diet, since they take up 28% of your daily intake already. Eating one cup of this dried fruit can provide you with a considerable portion of potassium.<\/p>\n<p>Raisins also contain <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5642187\/\">copper and iron<\/a> \u2013 two minerals that maintain healthy bones, blood vessels, nerves, and immune function. You need to consume plenty of copper and iron if you want to avoid long-term problems with your heart and organs.<\/p>\n<ol start=\"8\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Dried_Apricots\"><\/span>Dried Apricots<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Dried apricots have <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173941\/nutrients\">1510 mg<\/a>\u00a0of potassium in 1 cup (130g), making it a fantastic product for your meal plans. This is only 32% of your daily potassium measurement. You can easily consume other nutrient-rich foods to satisfy that other 68%.<\/p>\n<p>Most dried fruits have calcium, iron, magnesium, and <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Phosphorus-HealthProfessional\/\">phosphorus<\/a>. Apricots are packed with these nutrients that protect your organs and muscles. Consuming just 1 cup of dried apricots will prevent health conditions like kidney disease and bone cancer.<\/p>\n<ol start=\"9\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Tomatoes_and_Tomato_Paste\"><\/span>Tomatoes and Tomato Paste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>There\u2019s <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1999634\/nutrients\">193 mg<\/a>\u00a0of potassium in a 100g portion of tomatoes. 193 mg may not be enough for your current diet, as you need 4607 mg more of potassium to reach the acceptable level.<\/p>\n<p>Consider adding tomatoes to meals and snacking on them throughout the day. You could even drink tomato juice or eat cooked tomatoes.<\/p>\n<p>Tomatoes and tomato paste are very low in calories. In the 100g serving, you can expect to eat only 22 calories, which makes it great for potential weight loss. Any type of meal plan, including keto and <a href=\"https:\/\/dofasting.com\/blog\/beginners-guide-to-intermittent-fasting\/\">intermittent fasting<\/a>, will encourage low-calorie foods.<\/p>\n<ol start=\"10\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Sun-Dried_Tomatoes\"><\/span>Sun-Dried Tomatoes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Sun-dried tomatoes have <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168567\/nutrients\">1850 mg<\/a> of potassium in just 1 cup (54g). This amount is perfect for raising your daily potassium levels. Even consuming 100g of sun-dried tomatoes between meals means you\u2019ll get 3430 mg of important potassium.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7464847\/\">Lycopene <\/a>is a predominant chemical compound often found in these tomatoes. It works to protect your skin from the sun and lower certain types of cancer.<\/p>\n<ol start=\"11\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Potatoes\"><\/span>Potatoes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>One large potato (369g) has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170026\/nutrients\">1570 mg<\/a>\u00a0of potassium \u2013 plenty to fuel your diet. Sweet potatoes may not have that much, but they\u2019re still a good option.<\/p>\n<p>There\u2019s <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168482\/nutrients\">358 mg<\/a>\u00a0of potassium per 130g of sweet potatoes, making them a good snack or salad ingredient.<\/p>\n<p>Potassium is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3650512\/\">mainly concentrated<\/a> in potato skin, but other vitamins can still support your body. Vitamin C, folate, and vitamin B6 are minerals that will strengthen the metabolism and central nervous system, so try to incorporate sweet or white potatoes in your diet.<\/p>\n<ol start=\"12\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Yams\"><\/span>Yams<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>1 cup of yams (150g) contains <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170071\/nutrients\">1220 mg<\/a>\u00a0of potassium. This food is high in potassium, since it takes up 25% of your daily intake. People often mistake yams with sweet potato, so make sure you\u2019re eating the right product to achieve the desired potassium content.<\/p>\n<p>Yams are full of vitamins A, C, and E. These particular vitamins have antioxidant properties that protect your cells from damage. <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminE-HealthProfessional\/\">Vitamin E<\/a> can also prevent osteoarthritis by strengthening cartilage cells and encouraging them to grow properly.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<ol start=\"13\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Acorn_Squash\"><\/span>Acorn Squash<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>A full-sized acorn squash (431g) has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168472\/nutrients\">1500 mg<\/a>\u00a0of potassium. You can split this into separate meals or cook it for a quick snack throughout the day. If you consume squash, you\u2019ll have reached 31% of your daily potassium recommendation.<\/p>\n<p>Most types of squash are generally healthy for you, but acorn squash contains essential vitamins like A, C, B1, and B6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30074168\/\">Any B vitamins<\/a> can maintain or improve your metabolism, leading to a better fat-burning process that aids <a href=\"https:\/\/dofasting.com\/blog\/how-long-does-it-take-to-notice-weight-loss\/\">weight loss<\/a>.<\/p>\n<ol start=\"14\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Butternut_Squash\"><\/span>Butternut Squash<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Butternut squash has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169295\/nutrients\">493 mg <\/a>of potassium per 140g serving. This may not have enough potassium to fuel your diet, so consider eating acorn squash instead. If you want this specific food, have at least two or three portions a day.<\/p>\n<p>The nutrients in butternut squash range from magnesium, vitamin A, vitamin C, and carotenoids. If you want to strengthen your immune system, consume products containing <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14704330\/#\">carotenoids <\/a>\u2013 an antioxidant that increases cell numbers and activity.<\/p>\n<ol start=\"15\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Beans\"><\/span>Beans<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>You can eat any type of bean to reach your potassium intake \u2013 white beans, lima beans, navy beans, and pinto beans are rich sources of this essential nutrient. There is <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175202\/nutrients\">3640 mg <\/a>of potassium in 1 cup of white beans, making it the best choice for your diet.<\/p>\n<p>Since white beans take up around 77% of your potassium intake, you\u2019re getting plenty of nutrients. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4303825\/\">Fiber and protein<\/a> are the main minerals that encourage a healthy digestive gut.<\/p>\n<ol start=\"16\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Beet\"><\/span>Beet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>1 cup of beets (136g) contains <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169145\/nutrients\">442 mg<\/a>\u00a0of potassium. This is a small portion compared to the 4700 mg recommendation. However, beets are very easy to eat, so you can snack on them between meals or mix them with nutritious salads.<\/p>\n<p>Fiber, iron, manganese, vitamin B9, and vitamin C are some of the key minerals. <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Manganese-HealthProfessional\/\">Manganese<\/a>\u00a0is known for strengthening connective tissue and bones.<\/p>\n<ol start=\"17\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Legumes\"><\/span>Legumes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Certain types of legumes have more potassium than others. Adzuki beans may be the smart choice for a diet rich in potassium. 1 cup of adzuki beans (197g) contains <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173727\/nutrients\">2460 mg<\/a>\u00a0of potassium, which is enough to reach your daily value of nutrients.<\/p>\n<p>Legumes are packed with plant protein, fiber, B-vitamins, zinc, iron, and calcium. <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002416.htm\">Zinc<\/a>\u00a0is especially great for healing wounds and reducing inflammation.<\/p>\n<ol start=\"18\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Milk_and_Yogurt\"><\/span>Milk and Yogurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Dairy products like milk and yogurt usually contain a considerable potassium content. 1 cup of plain yogurt or skimmed milk (245g) has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170887\/nutrients\">625 mg<\/a> of potassium. This may not be enough potassium to reach 4700 mg, so try to consume other nutritious foods.<\/p>\n<p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\">Calcium<\/a>\u00a0is the main nutrient you\u2019ll find in dairy products, including milk and yogurt. Your bones need plenty of calcium to stay strong and healthy.<\/p>\n<ol start=\"19\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Fish\"><\/span>Fish<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Tuna, mackerel, and cod are high potassium foods that can benefit your diet. It might be best to opt for cod, since it contains <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171955\/nutrients\">954 mg<\/a>\u00a0of potassium per one 231g filet. This amount uses 20% of your daily recommendation, making it a suitable meal option.<\/p>\n<p>All types of fish are packed with <a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000767.htm\">omega-3 fatty acids<\/a> that are great for lowering your blood pressure and preventing heart disease. Fatty fish, especially tuna and salmon, contain essential dietary fats that fuel your body and support cell function.<\/p>\n<ol start=\"20\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Seafood\"><\/span>Seafood<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Clams are a popular seafood that have <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171976\/nutrients\">1000 mg<\/a>\u00a0of potassium in just 1 cup (160g). You would easily consume a quarter of your daily intake just from a portion of clams.<\/p>\n<p>Seafood in general has vitamins A, B, and D that <a href=\"https:\/\/doh.wa.gov\/community-and-environment\/food\/fish\/health-benefits#\">maintain your brain<\/a>, eye, and gut health. Rainbow trout, sardines, herring, and haddock might not have the highest potassium levels, but they\u2019re still great for your everyday diet.<\/p>\n<ol start=\"21\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Leafy_Greens\"><\/span>Leafy Greens<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Leafy green vegetables are super important to eat on a daily basis, especially kale, amaranth leaves, spinach, and cabbage. Amaranth leaves contain the most potassium, with <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168385\/nutrients\">611 mg<\/a> per 100g portion, making it great for your nutritious meal plan.<\/p>\n<p>You should eat leafy greens if you plan on <a href=\"https:\/\/dofasting.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\">losing weight<\/a>. They are low in calories and won\u2019t contribute to excess fat on your body. Kale or amaranth leaves are filled with vitamins like A, K, and C that help you increase your fat-burning process.<\/p>\n<ol start=\"22\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Swiss_Chard\"><\/span>Swiss Chard<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Swiss chard is a green leafy vegetable that contains 379 mg of potassium in a <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169991\/nutrients\">100g serving<\/a>. This may not sound like enough potassium, but cooked swiss chard actually provides extra nutrients. <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169343\/nutrients\">1 cup (175g)<\/a> has 961 mg of potassium.<\/p>\n<p>Most leafy vegetables offer health benefits for your heart. The vitamins, fiber, antioxidants, and iron can prevent anemia and cardiovascular problems. Swiss chard only has 35 calories \u2013 another excellent option for a <a href=\"https:\/\/dofasting.com\/blog\/keto-weight-loss\/\">weight loss diet<\/a>.<\/p>\n<ol start=\"23\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Spinach\"><\/span>Spinach<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Cooked spinach or normal baby spinach has around <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1999632\/nutrients\">582 mg<\/a> of potassium in a 100g portion. You can pair this food with other vegetables to reach the 4700 mg recommendation.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4525132\/\">Spinach<\/a>\u00a0contains vitamin E and magnesium that support your immune system. If you have a strong immune response, your body can fight off viruses and bacteria. Try to incorporate spinach into your daily meals if you find yourself getting sick often.<\/p>\n<ol start=\"24\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Coconut_Water\"><\/span>Coconut Water<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Sweetened coconut water has <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1100595\/nutrients\">565 mg<\/a>\u00a0of potassium per one cup (360g). You can blend coconut water with dinner sauces or use it to make smoothies. Even though this product only takes up 12% of your daily intake, it\u2019s good to have when baking and cooking.<\/p>\n<p>Health professionals might suggest <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3293068\/\">coconut water<\/a> for hydration, since it has a high water content. Staying hydrated is very important for maintaining your organs.<\/p>\n<ol start=\"25\">\n<li>\n<h2><span class=\"ez-toc-section\" id=\"Salt_Substitutes\"><\/span>Salt Substitutes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/li>\n<\/ol>\n<p>Too much potassium or sodium can be bad for your health, but finding the right salt substitutes may encourage you to stay under the <a href=\"https:\/\/www.cdc.gov\/salt\/index.htm#\">2300 mg<\/a> limit.<\/p>\n<p>Avoid table salt and opt for low-sodium soy sauce instead, since it contains <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/1100457\/nutrients\">56.3 mg<\/a>\u00a0of potassium in just 1 tablespoon. 56.3 mg doesn\u2019t sound like enough, but this is only supposed to be a substitute, not a full meal.<\/p>\n<p>Soy sauce is full of antioxidants that can support your gastric tract process. Just make sure to get a product that is low in sodium, but high in potassium.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Potassium_and_Sodium_-_Why_You_Should_Combine_the_Two\"><\/span>Potassium and Sodium \u2013 Why You Should Combine the Two<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>You need to get enough sodium intake to obtain the full benefits of potassium. These minerals are both primary electrolytes that help your body <a href=\"https:\/\/www.cdc.gov\/salt\/potassium.htm#\">maintain fluid<\/a>.<\/p>\n<p>Potassium helps to support cells and sodium works in extracellular fluid. If these two <a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-and-electrolytes-do-you-need-them\/\">electrolytes<\/a>\u00a0don\u2019t have a balance, you might struggle from dehydration, possible heart disease, and kidney problems.<\/p>\n<p>Foods like smoked meat, nuts, salad dressing, pizza, biscuits, and baked beans have a high sodium content. Try to avoid processed foods that may disturb the electrolytes in your body, otherwise extra sodium can raise blood sugar levels.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"A_Few_Words_About_Potassium_Supplements\"><\/span>A Few Words About Potassium Supplements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Some people might prefer taking <a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements\/potassium-supplement-oral-route-parenteral-route\/description\/drg-20070753#\">potassium capsules<\/a> that help them reach their daily intake. However, there is no medical information to suggest these dietary supplements work, so it\u2019s better to eat potassium-rich food sources on your diet.<\/p>\n<p>A balanced meal plan offers plenty more nutrients. Eat foods that contain vitamins, protein, fiber, and iron to fuel your gut and promote better health. Our top 25 food list should help you find the best products with potassium.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"_Benefits_of_Potassium\"><\/span>\u00a0Benefits of Potassium<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>You need 4700 mg of potassium a day to stay healthy. Reaching this amount ensures regular muscle and cell function in the body. If you <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Potassium-Consumer\/#\">don\u2019t eat enough<\/a>\u00a0potassium, you may experience high blood changes, kidney stones, or bone loss.<\/p>\n<p>People who do intermittent fasting need to consume plenty of potassium. The body can easily lose minerals during non-eating periods. For extra support, you can try the <a href=\"https:\/\/dofasting.com\/\">DoFasting<\/a>\u00a0app that gives you expert tools to reach your health goals.<\/p>\n<p>Not everyone knows <a href=\"https:\/\/dofasting.com\/blog\/intermittent-fasting-by-body-type\/\">how to fast<\/a>, especially when losing weight. DoFasting is suited for both beginners and pros who want to feel healthier. With over 5000+ recipes, you\u2019re bound to find food sources that are packed with potassium.<\/p>\n\n    <div class=\"cta-shortcode__wrap\">\n        <section class=\"cta-shortcode blue\" >\n\n                            <h3>Take a <br \/>\r\n1-minute quiz<\/h3>\n                                        <h5>and discover how much weight you can lose with DoFasting!<\/h5>\n                                        <div class=\"actions two-buttons\">\n                                                                    <a class=\"btn blue\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_male\" target=\"_blank\">MALE<\/a>\n                                                                    <a class=\"btn pink\" href=\"https:\/\/new.dofasting.com\/simple?utm_source=google&utm_medium=organic&utm_campaign=blue_blog_post_cta_female\" target=\"_blank\">FEMALE<\/a>\n                                    <\/div>\n                        <img width=\"326\" height=\"446\" src=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png\" class=\"cta-img wp-post-image\" alt=\"\" decoding=\"async\" srcset=\"https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new.png 326w, https:\/\/dofasting.com\/blog\/app\/uploads\/2022\/11\/mockup-6-new-219x300.png 219w\" sizes=\"(max-width: 326px) 100vw, 326px\" \/>        <\/section>\n    <\/div>\n\n\n<h2>Conclusion<\/h2>\n<p>Potassium is very important for your balanced diet. It can strengthen your heart and support natural bodily functions. Aim to get around 4700 mg of potassium a day to feel the benefits. Remember to avoid foods with added sugar and stick to nutritious meals.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bananas One banana has 375 mg of potassium, assuming the banana weighs 115g. This is a good snack to have when trying to fill your diet with nutrients. Adults should aim to get 4,700mg of potassium a day, so to reach that, you\u2019d need to consume other foods. Bananas have other nutrients like fiber, vitamin [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[33],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>25 Foods High in Potassium That Are Great for Your Diet<\/title>\n<meta name=\"description\" content=\"Potassium is necessary for maintaining your overall health, but what products contain this nutrient? 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