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Foods High In Potassium
Foods rich in potassium are easy to add to your daily diet because the vitamin is found in many fruits and vegetables.
Here are a few ideas of healthy meals with high potassium that are easy to incorporate into your everyday life:
- For breakfast- Make yourself a nice banana smoothie with milk. You could also add blackberries, peaches, and strawberries- all are fruits with high potassium content, and they are great in smoothies.
- For lunch- Enjoy a fresh spinach salad with tomatoes, turkey, bell peppers, and fresh mushrooms. The key is to keep away from the pre-made stuff. Keep to fresh ingredients whenever possible.
- For dinner- You could make a nice roasted chicken and serve it with lima beans and green beans.
- For dessert- Throw together a fruit salad with grapes, blueberries, apples, oranges, and raspberries.
- For a snack: Keep a banana in your desk at work for a super charged potassium snack (400 mg) with low calories (80 per banana).
| Food (100g) | Amount of Potassium (mg) | Calories |
|---|---|---|
| Apricots | 1380 | 160 |
| Bran Wheat | 1160 | 200 |
| Tomato Puree | 1150 | 70 |
| Raisins | 1020 | 270 |
| Figs | 900 | 100 |
| Wheat Germ | 950 | 270 |
| Dried Fruit Mix | 880 | 230 |
| Mixed Seeds (sunflower, pumpkin) | 650 | 500 |
| Mixed Nuts | 600 | 600 |
| Baked Potato with Skin | 600 | 130 |
| Roasted Potatoes | 530 | 170 |
| Bran Flakes | 530 | 320 |
| Boiled Soy Beans | 510 | 140 |
| Veal | 420 | 230 |
| Whole Grain Pasta | 400 | 320 |
| Banana | 400 | 96 |
| Soy Flour | 1650 | 450 |
Most fresh vegetables, fruits, and meats have one thing in common: they are all potassium rich foods. Potassium is important for muscle function, your heart, kidneys, and nervous system, it is vital that you eat enough food with potassium.
Potassium is an essential electrolyte that is important for muscle function, your heart, kidneys, and nervous system. If you have a potassium deficiency you may notice yourself getting abnormally weak, confused, tired, and experience a lack of coordination. Potasium deficiency can even cause heart irregularities.
People who exercise regularly need more potassium intake than those who don’t. This is simply because among other things, sweat contains the potassium electrolytes. Most people know that it is very important to stay hydrated when exercising, but keep in mind that it’s also worth keeping up your electrolyte levels.
If you already eat a healthy diet that incorporates a lot of fresh foods you are probably getting enough potassium, however, if your diet lacks in healthy choices it might be good to start introducing some high potassium food into your diet.
If your daily diet does not include a lot of fresh food, you might be in the danger zone of getting potassium deficiency. You may not be suffering from any of the symptoms, but often adding more potassium to your diet will make you feel more alert.
Foods high in potassium are easy to add to your daily diet. Many fruits and vegetables are high in potassium. And so are all meats, fish, and poultry. Fresh fruits such as apricots, bananas and kiwis are all good examples of foods with potassium. Lima beans are a great food with potassium and most squashes, leafy greens, and vegetables are all foods high in potassium.
Potassium in food is found in almost all fresh foods and is a part of a healthy diet. Try focusing on fresh, natural foods instead of processed, sodium filled food and you’ll notice a difference in your health and energy levels.
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15 Responses to Foods High In Potassium
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I'm trying to find a list of potassium foods, as my husband is on a potassium (low) watch as he is ill. and the Dr's don't give you list they just send home notes of things I must serve at low dose. I also need to make sure he has the lease amt. of sodium as possible. Then fats another concerns. He has shakes in his hands with his illness and I think the high potassium is the cause of this. Can you help with a actual list of foods with the potassium in them so I can try to adjust his meals. I know it would bwe easier to have a list of foods without potassium if that is possible, but I can't seem to locate any thing like that.
Thanks for your help, Jan
dear sir\madam i have a condations cauld hypokalemic paralysis i need food contains high potassium but low in carbohydrates can u gave me list of that foods thanks
I have a heart condition and have to watch my sodium & potassium intake. When I was diagnosed, I wasn't aware of the potassium restriction, so I turned to baked & mashed potatoes instead of french fries to reduce my sodium. My diuretics flush the sodium out, so it isn't a big concern, but doesn't help with the potassium. I've read on various websites, including yours, that baked potatoes & french fries are high in potassium. Is the same true for mashed potatoes, like you would get from Chili's, Outback, etc.? I'm assuming the answer is yes, but I want to confirm this.
Thanks!
i would like to know what potassium is alright to eat if you are a dibetic
My family (my mother, her brother, I & both my sisters) has what was diagnosed by our family physician as an inherited calcium-potassium deficiency which caused restless leg syndrome. It took a little experimentation for us to get the right dosage and ratios of calcium to potassium (too much calcium/not enough potassium caused foot cramps), but once we did, the problem was solved. So, for all you out there, if you have restless leg syndrome, find out the actual cause before you spend $$$ on prescription meds - you might find that all you need is inexpensive, over-the-counter vitamins!
Hi
My husbad has to have low potasium diet but unfortunately I don't what Fruits and vegetables are low in potassium.
Could you please provide me with a list of Fruits and vegetables which are low in Potassium?
thanks
Madhu
To answer Kevin (just in case the author doesn't get around to it), yes, mashed potatoes would definitely have potassium in them, although maybe not as much as if you had a baked potato, 'cause I'm pretty sure the majority of the potassium is in the skin.
Mashed potatoes from a chain restaurant would probably have much more SODIUM than potassium, even if you don't add salt yourself, so you still have to watch out.
I am very low on potassium and was told by my doctor to start eating foods more rich in potassium. I do have some of the symptoms that were presented on this web page, such as being tired abnormally weak and my muscles tend to cramp up even when I am laying down.
What about Roast Beef? Is it high in Potassium?
Cucumbers are high in potassium as well. I don't know the numbers, but they are full of vitamins, potassium, and are high in protein.
Sorry y'all, I was wrong. Cucumbers have about 15% potasium.
I would like know about foods that don't have high potassium my husband high potassium and need to know about a low potassium diet.
Apples
i would be very grateful if you can send alist for me so as i can lower my intake of Potassium,thankyou
ANN