Healthy Foods and Vitamins

Where is Potassium Found in Food?

Sources of Potassium

Increasing potassium consumption can lead to temporary or long-term health problems. On the other hand, consuming small amounts of it may also cause serious health problems, so care must be taken to consume a diet that contains potassium in balanced quantities.

As the body does not manufacture it naturally, the following is a list of the most important sources rich in potassium:

Where is potassium found in food

Fruits Rich in Potassium

Potassium is available in varying quantities in many types of fruits, including the following:

  • Avocado: One avocado contains approximately 975 milligrams, or 21% of the daily value of potassium.
  • Guava: One cup provides 688 milligrams of potassium, or the equivalent of 15% of the daily value.
  • Kiwi: One cup provides 562 milligrams of potassium, or the equivalent of 12% of the daily value.
  • Bananas: One cup provides 537 milligrams of potassium, or 11% of the daily value.
  • Cantaloupe: One cup provides 473 milligrams, or 10% of the daily value of potassium. Pomegranate: One cup provides 411 milligrams, or 9% of the daily value of potassium.
  • Apricots: One cup provides 401 milligrams, or 9% of the daily value of potassium.
  • Cantaloupe: Honeydew, one cup of which provides 388 milligrams, or the equivalent of 8% of the daily value of potassium.
  • Orange: One cup provides 326 milligrams, or 7% of the daily value of potassium.
  • Cherries: One cup provides 342 milligrams, or 7% of the daily value of potassium.
  • Dried apricots: Each 28.5 grams of apricots, or the equivalent of a fist, contains 330 milligrams, or the equivalent of 7% of the daily value of potassium: One cup of lychee fruit provides 325 milligrams, equivalent to 7% of the daily value of potassium.
  • Tangerines: One cup provides 324 milligrams, or 7% of the daily value of potassium. Grapefruit : Grapefruit , one cup of which provides 320 milligrams, or the equivalent of 7% of the daily value of potassium.
  • Peaches: One cup provides 287 milligrams, or 6% of the daily value of potassium.
  • Mango: One cup provides 277 milligrams, or 6% of the daily value of potassium.
  • Berries: (Mulberry), as one cup of them provides 272 milligrams, or the equivalent of 6% of the daily value of potassium.
  • Kaka: One fruit contains 270 milligrams, or the equivalent of 6% of the daily value of potassium.
  • Papaya: One cup provides 264 milligrams, or 6% of the daily value of potassium.
  • Strawberries: One cup provides 254 milligrams, or 5% of the daily value of potassium.
  • Black raspberries: One cup provides 233 milligrams, or 5% of the daily value of potassium.

Vegetables Rich in Potassium

Potassium is available in many types of vegetables, including the following:

  • Beet leaves: One cup of cooked beet leaves provides 1,309 milligrams of potassium, equivalent to 28% of its daily value.
  • Lima beans: One cup of cooked lima beans provides 969 milligrams of potassium, equivalent to 21% of the daily value.
  • Swiss chard: A cup of cooked chard provides 961 milligrams of potassium, equivalent to 20% of its daily value.
  • Potatoes: One medium potato provides 926 milligrams of potassium, equivalent to 20% of its daily value.
  • Acorn squash: One cup of cooked acorn squash contains 896 milligrams of potassium, equivalent to 19% of its daily value.
  • Spinach: One cup of cooked spinach provides 839 milligrams of potassium, equivalent to 18% of its daily value.
  • Chinese cabbage: (Pak-Choi), as one cup of cooked Chinese cabbage provides 631 milligrams of potassium, equivalent to 13% of its daily value.
  • White mushrooms: One cup of cooked mushrooms provides 555 milligrams of potassium, equivalent to 12% of the daily value.
  • Sweet potatoes: One cup of mashed sweet potatoes provides 536 milligrams of potassium, equivalent to 11% of its daily value.
  • Tomatoes: One cup of cooked tomatoes provides 523 milligrams of potassium, equivalent to 11% of the daily value.
  • Brussels sprouts: One cup of cooked Brussels sprouts provides 495 milligrams of potassium, equivalent to 11% of its daily value.
  • Zucchini: One cup of cooked zucchini provides 475 milligrams of potassium, equivalent to 10% of its daily value.
  • Broccoli: One cup of cooked broccoli provides 457 milligrams of potassium, equivalent to 10% of its daily value.
  • Artichokes: One cup of cooked artichokes provides 444 milligrams of potassium, equivalent to 9% of its daily value.
  • Peas: One cup of cooked peas provides 434 milligrams of potassium, equivalent to 9% of the daily value.
  • Asparagus: One cup of cooked asparagus provides 403 milligrams of potassium, equivalent to 9% of its daily value.
  • Sweet corn: One cup of cooked corn provides 392 milligrams of potassium, equivalent to 8% of the daily value.
  • Swedish kale: (Rutabagas), one cup of cooked Swedish kale provides 367 milligrams of potassium, equivalent to 8% of its daily value.
  • Fennel: One cup provides 360 milligrams of potassium, equivalent to 8% of its daily value.
  • Pumpkin: One cup of cooked pumpkin provides 346 milligrams of potassium, equivalent to 7% of its daily value.

Dietary Potassium Supplements

Potassium supplements are often given to people who only consume some types of diuretics, and it is recommended to see a specialist doctor and undergo a medical examination of potassium to ensure the need for potassium supplements.

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khaliqalvi

I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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