List of Foods High in Potassium Health Benefits

list of foods high in potassiumThis list of foods high in potassium can help you whether you need to lower high potassium levels or you want to increase potassium health benefits.

Although there are many potassium health benefits, people with certain diseases, including diabetes and renal (kidney) failure, can’t properly metabolize minerals. This list of foods high in potassium can also be used to lower high potassium levels and help prevent a build up.

Important potassium health benefits include:

  • Keeping your skin healthy,
  • Sending oxygen to your brain,
  • Helping to normalize heartbeats,
  • Keeping the body water in balance,
  • Helping you lower high blood pressure,
  • Stimulating the kidneys to eliminate waste,
  • Regulating muscle function and nerve activity,
  • And decreasing risks of kidney stones and stroke.

List of Foods High in Potassium

It’s easy to get optimum potassium from a healthy diet rich in fresh fruits, colorful vegetables and other healthy natural foods high in potassium. This list of foods high in potassium health can help you choose.

High Potassium Foods (Over 450 milligrams per serving)

Artichoke Hearts  1 cup  595
Avocados 3 oz.  540
Bananas 1 medium   467
Beets, cooked  1 cup  519
Beet Greens, cooked  1 cup  1,309
Broccoli 1 cup  505
Brussels Sprouts, cooked  1 cup  504
Cantaloupe 1 cup  495
Chick Peas, cooked  1 cup  477
Cod 4 oz.  585
Collard Greens, cooked  1 cup  494
Halibut 4 oz.  653
Kidney Beans, cooked  1 cup  713
Lima Beans, cooked  1 cup  955
Lentils, cooked  1 cup  731
Papaya 1 medium  781
Pinto Beans, cooked  1 cup  800
Raisins 1/2 cup  544
Soybeans 1 cup  886
Spinach, cooked  1 cup  839
Swiss Chard, cooked  1 cup  961
Trout 4 oz.  500
Tuna 4 oz.  645
White Beans, cooked 1 cup 1,189
Winter Squash  1 cup  579


Moderately high potassium foods (225 – 450 milligrams per serving)

Almonds 2 oz.  412
Carrots, raw 1 cup 394
Celery, raw 1 cup 344
Green beans, cooked 1 cup 374
Kale, cooked 1 cup 296
Kiwi 1 medium 252
Milk, nonfat 1 cup 376
Mustard Greens, cooked 1 cup 283
Orange 1 medium 237
Peanuts 2 oz. 374
Salmon 4 oz. 425
Tomato, ripe 1 cup 400
Turkey 3 oz. 262
Turnip Greens, cooked 1 cup 292

Potassium Health Requirements

You need at least 2 to 4 grams of potassium a day to manage your blood pressure and help protect against kidney stones and stroke.

Anyone who exercises and sweats heavily has higher potassium needs. Excessive loss of fluids from sweating, diarrhea, vomiting or the use of diuretics or laxatives can all cause mineral imbalances. If you decide to take supplements, always make sure you’re getting potassium in a complete, well-balanced multi-mineral supplement.

To be healthy, your minerals need to be balanced. This list of foods high in potassium health benefits is particularly important because healthy foods high in potassium have a good balance of other minerals too.

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