Home Remedies

Top 15 Potassium-Rich Foods


Potassium rich foods are very beneficial for good health. Increasing your intake of potassium can reduce the chances of having a stroke. Potassium protects blood vessels from oxidative damage. It also prevents the walls of the vessels from becoming thick.

The ideal intake of potassium for adults in a day ranges from 4,500 to 4,700 milligrams. Potassium is an important source of nutrition and it ensures good health. Potassium is very vital for the digestion and absorption of other nutrients as well. Taking your daily intake of potassium safeguards you against heart diseases as well. Some common potassium rich foods include sweet potatoes, tomatoes, beet greens, beans, yoghurt, clams, prunes, carrots, molasses, fish, soybeans, squash, bananas, milk and oranges.

Foods High In Potassium

1. Milk

Potassium is an essential mineral and milk contains a high proportion of this important nutrient. About 382 milligrams of potassium are present in one glass of skimmed milk.

One cup of full cream milk contains slightly less potassium of about 322 milligrams. Goat’s milk contains even more potassium of about 498 milligrams per cup. Milk can be easily consumed in the form of milk shakes, hot drinks and smoothies for gaining the benefits of this essential nutrient.


2. Bananas

Bananas are a good source of potassium. A medium sized banana contains about 400 milligrams of potassium. The potassium present in bananas will aid in stimulating the nerve cells, muscles and brain cells thereby reducing the chances of stroke and heart diseases.

Bananas are also low in fat and they are good for improving the resistance of the body to many diseases. Bananas also boost your metabolism and ensure maintenance of ideal weight.

3. Oranges

Potassium is wonderful for contracting the muscles in the body and ensuring hydration of the cells of the human body. Oranges are rich in this nutrient. It also regulates the enzymes of the body.

About one orange contains 236 milligrams of potassium.  A cup of orange juice has about 350 milligrams of potassium in it. It is also rich in folate, calcium and vitamin B complex which is ideal for the human body.


4. Fish

Seafood such as clams and fish are highly rich in potassium as well. Halibut, cod and tuna are some of the best fish to eat for ensuring a good content of potassium in your diet.

Trout is another type of fish which is excellent as a source of potassium. You should eat fish rather than take supplements containing fish oil for best results. Eating potassium rich fish can cut down on your risk for developing a heart disease. You can eat lightly grilled fish to ensure that it retains its essential nutrients.


5. Molasses

Molasses is the thick brown syrup which is used for adding taste and flavor to dishes. It is an alternative to honey as well as sugar. It is a sweet flavored syrup extracted from sugar canes.

Molasses also elevates the mood besides increasing the degree of sweetness of your food. Molasses is a good natural sweetener. This food is also very rich in potassium. One tablespoon of molasses has about 500 milligrams of potassium and it is also high in other nutrients such as iron and calcium.

6. Carrot Juice

Carrot juice is also a very helpful source of potassium which enhances the health of the body. Three-fourth of a cup of orange juice contains about 500 milligrams of potassium.

Carrots are also rich in beta carotene which enhance the immunity of the human body and protect it against diseases. You can sieve carrots and make juice or soup from them to get the good benefits of this excellent source of potassium. Carrot juice also enhances your vision and improves the amount of antioxidants present in your body.

Carrot Juice

7. Prunes

Prunes are a great source of potassium. About half a cup of stewed prunes contains 400 milligrams of potassium. Dried prunes have an even high proportion of potassium in them.

One cup of dried prunes contains about 500 milligrams of potassium. Eating prunes also improves the bone density of the human body. Vitamins, phytochemicals and minerals in the prunes also rejuvenate and revitalize the human body. Prunes can also be added to puddings and cakes and consumed for beneficial results.


Also Read:

Top 15 Potassium Rich Food For Good Health
Top 15 Foods That Are Rich In Potassium

8. Apricot

Apricots are also a very beneficial source of potassium. In fact, they are one of the richest sources of potassium found on earth. Since olden days, apricot has been used to increase the amount of nutrition in the human body and improve the health of the body. It also has stress relieving effects. Dried apricots are richer in potassium than fresh apricots. Apricots also contain many vitamins besides being rich in potassium.


9. Yoghurt

Yoghurt is a rich source of protein and it keeps the bones and muscles of your body fit and strong. It also ensures that there is optimum calcium absorption in the human body and your immune system improves in functioning.  Non fat yoghurt contains about 580 milligrams of potassium.

You can also try low fat yoghurt or buttermilk for optimal results. Yoghurt is also rich in probiotics which are good bacteria that destroy harmful bacteria in your gut and promote gastrointestinal health.  You can also try sweetened yoghurt as a healthy dessert which is rich in potassium.


10. Beans

Kidney beans, white beans and lima beans are very good for ensuring optimal health of the person. White beans contain the highest amount of protein. There is nearly 600 milligrams of potassium in half a cup of white bean. Kidney beans are rich in vitamins and minerals such as potassium. About 100 grams of kidney beans contain 400 milligrams of potassium. You can eat the beans in canned form as well. Beans are also a good source of protein and fiber which ensure healthy muscle and bone building.


11. Tomatoes

Tomatoes are rich in potassium and they can also be eaten in puree or sauce form for best benefits. About one fourth of a cup full of tomatoes contains 650 milligrams of potassium.

Half a bowl of puree contains 550 milligrams of potassium. Juice made from fresh tomatoes has about 400 milligrams of potassium.  Tomato can be used to make soups and broths. These are easily digestible besides having the added advantage of ensuring that the nutritious contents of this vegetable are retained.


12. Sweet Potatoes

Sweet potatoes are very good for increasing the potassium content in your daily diet. One regular sized sweet potato is rich in 690 milligrams of potassium and it has about 130 calories in addition to nutrients like beta carotene which improve the immunity of the body. Sweet potatoes are very healthy and they ensure that the body becomes strong and fit.

Sweet Potatoes

13. Poultry Meat And Dairy Products

Poultry, dairy products and meats are also good sources of potassium. About 7.5 ounces of chicken has 460 milligrams of potassium. Nearly 4.5 ounces of lean beef has 400 milligrams of potassium in it. Dairy products such as cottage cheese and cheddar cheese are also good for ensuring the body gets a good dose of potassium.


14. Paprika

Paprika is high in potassium and also good for seasoning foods. You can take paprika as a spice which can be added to dishes, soups and gravies for enhancing the taste as well as the nutritional value of your food. You can sprinkle paprika in your broths and meats as well to make sure that you get enough potassium in a day.

15. Cantaloupes

Cantaloupe has about 180 milligrams of potassium in one single slice of medium size. You can eat this vegetable on a regular basis for getting enough potassium for ensuring good health. You can eat cantaloupes along with other vegetables to enhance the nutritive value of the food that you consume.



To Top