This list of foods high in potassium can help you whether you need to lower or increase your potassium levels.
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|
|Beets, cooked||1 cup||519|
|Beet Greens, cooked||1 cup||1,309|
|Brussels Sprouts, cooked||1 cup||504|
|Chick Peas, cooked||1 cup||477|
|Collard Greens, cooked||1 cup||494|
|Kidney Beans, cooked||1 cup||713|
|Lima Beans, cooked||1 cup||955|
|Lentils, cooked||1 cup||731|
|Pinto Beans, cooked||1 cup||800|
|Spinach, cooked||1 cup||839|
|Swiss Chard, cooked||1 cup||961|
|White Beans, cooked||1 cup||1,189|
|Winter Squash||1 cup||579|
Moderately high potassium foods (225 – 450 milligrams per serving)
|Carrots, raw||1 cup||394|
|Celery, raw||1 cup||344|
|Green beans, cooked||1 cup||374|
|Kale, cooked||1 cup||296|
|Milk, nonfat||1 cup||376|
|Mustard Greens, cooked||1 cup||283|
|Tomato, ripe||1 cup||400|
|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.