Top 10 Foods Highest in Potassium

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Overdose of potassium from natural sources is nearly impossible, however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even heart attack.

Top 10 Foods Highest in Potassium

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Overdose of potassium from natural sources is nearly impossible, however, it is possible to consume
too much potassium via potassium salts which can lead to nausea, vomiting, and even heart attack. Potassium from natural food sources, like the ones listed below, are considered safe and healthy. The current recommended daily allowance for potassium is a whopping 3.5 grams, below is a list of high potassium foods. For more foods high in potassium please see the list of fruits high in potassium, and vegetables high in potassium.


#1: Dried Herbs

Long used for medicinal purposes, herbs are packed with nutrients and potassium is no exception.
Dried Chervil contains the most potassium with 4.7g (135% RDA) per 100g serving, or 95mg (3% RDA) per tablespoon.
It is followed by Dried Coriander (3% RDA) per Tblsp, Dried Parsley (2% RDA), Dried Basil,
Dried Dill, Dried Tarragon, Ground Turmeric, Saffron,
and finally Dried Oregano with 50mg (1% RDA).

Click to see complete nutrition facts

#2: Avocados


Avocados are great when made into guacamole or in a salad.
100 grams will provide 585mg of potassium or 14% of the RDA. That is 1.1g (32% RDA) in one cup pureed, and
975mg (28% RDA) in a single avocado (201 grams).


Click to see complete nutrition facts

|| More Fruits High in Potassium

#3: Paprika and Red Chili Powder


Either paprika or red chili powder add a nice kick to any dish, and with all the potassium
they provide you have good reason to start adding them. Paprika provides the most potassium with
2.3g (67% RDA) per 100 gram serving, or 164mg (5% RDA) per tablespoon. Chili powder will provide 1.9g (55% RDA) per 100 gram serving
or 153mg (4% RDA) per tablespoon.

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#4: Cocoa Powder and Chocolate


Dark chocolate is an excellent source of
iron and
zinc in addition to potassium.
Pure cocoa powder without any fat, milk, or sugar, provides the most potassium with 1.5 grams (44% RDA) in a 100g serving, or
1.3g (37% RDA) per cup, and 76mg (2% RDA) per tablespoon.
Unsweetened baking chocolate provides 830mg (24% RDA) per 100 gram serving or 241mg (7% RDA) per square.
Most sweetened milk chocolates will provide around 272mg (11% RDA) per 100 gram serving, and 164mg (5% RDA) per bar (1.5oz).

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#5: Dried Apricots, Prunes, Zante Currants, and Raisins


Most common as a snack, dried apricots and prunes can also be chopped and served in a salad.
A good source of
fiber
and many other vitamins, apricots provide 1.9g (53%RDA) of potassium
per 100g serving (about 20 dried apricots). Prunes provide 1g (30% RDA) per 100g serving, or 1.4g (40% RDA) per cup.
Zante currants are really a type of grape and taste very similar to raisins. Zante currants provide 892mg (25% RDA)
of potassium per 100g serving, or 1.3g (37% RDA) per cup. Raisins provide almost the same amount with
825mg (24% RDA) per 100 gram serving, or 1.2g (24% RDA) per cup.

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#6: Pistachios and Other Nuts


Pistachios are a delicious snack, and a great addition to salads. 100 grams (~3/4cup) will provide 1g (30% RDA) of potassium.
Other nuts high in potassium include Beechnuts (29% RDA per 100g), Ginko nuts (29% RDA), Chestnuts (28% RDA),
Almonds (21% RDA), Hazelnuts (19% RDA), Cashews (18% RDA), Pine nuts (17% RDA), Coconuts (16% RDA), and Walnuts (15% RDA).


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#7: Seeds (Pumpkin, Squash, Sunflower, and Flax)


A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 919mg (26% RDA) of potassium per 100g serving,
588mg (17% RDA) per cup. If you can’t find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores.
Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by
cracking the outer shell and eating the seed inside. Sunflower seeds are also a good source of potassium,
providing 850mg (24% RDA) per 100 gram serving, or 1.1g (31% RDA) per cup.
Flax seeds provide 813mg (23% RDA) of potassium per 100 gram serving, or 1.4g (39% RDA) per cup, and 81mg (2% RDA) per tablespoon.


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Buy Pumpkin Seeds from Amazon.com

#8: Fish (Pompano, Salmon, Halibut, Tuna)

Fish has many health benefits and is a great source of potassium. Pompano provides the most with 636mg (18% RDA) per 100 gram serving,
or 540mg (15% RDA) per fillet (3 ounces, 85 grams). It is followed by Salmon which provides 534mg (15% RDA) per 3 ounce serving,
Halibut, Yellow Fin Tuna, Lingcod, Mackerel, Anchovies, Herring, Cod, Snapper, Rockfish, Tilefish, Grouper,
and finally Trout with 394mg (11% RDA) in a 3 ounce serinvg. Cooking fish with dry heat is the best way to preseve the potassium content.

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#9: Beans


White beans provide the most potassium with 561mg (16% RDA) per 100 gram serving, 1g (29% RDA) per cup cooked.
White beans are followed by Adzuki Beans, Soy Beans, Lima Beans, Pinto Beans, Kidney Beans, Great Northern Beans,
Navy Beans, Pigeon Peas, Cranberry (Roman) Beans, French Beans, Lentils, Split Peas, Black Beans, Hyancinth,
and finally Yardlong Beans with 539mg (15% RDA) per cup cooked.


Click to see complete nutrition facts

#10: Dates (Medjool)


Dates are great as a snack, as an addition to fruits salads, or even savory stews. Medjool dates provide
696mg (20% RDA) per 100 gram serving, or 167mg (5% RDA) in a single date.


Click to see complete nutrition facts

Read more at www.healthaliciousness.com

 

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