Potassium may bolster bone strength by helping guard against bone loss, and it helps to reduce the risk for kidney stones. Potassium is a mineral that is found in most foods. “Relying on convenience and restaurants foods and not eating enough fruits and vegetables is why so many people don’t get enough potassium,” Heller says. For example, a boiled potato has almost half the potassium of a baked potato. People with reduced kidney function may need to limit their daily potassium intake. Data sources include IBM Watson Micromedex (updated 7 Dec 2020), Cerner Multum™ (updated 4 Dec 2020), ASHP (updated 3 Dec 2020) and others. Potassium helps your muscles contract and your nerves function normally. This handout lists the potassium in vegetables, fruits, grains, protein foods and other foods. Potassium is one of the most important nutrients in soil. Marla Heller, MS, RD, author, The DASH Diet Action Plan, Amidon Press, 2007. WebMD does not provide medical advice, diagnosis or treatment. All meats (red meat and chicken) and fish, such as salmon, cod, flounder, and sardines, are good sources of potassium. We comply with the HONcode standard for trustworthy health information -, 1 small orange (240) or ½ cup of orange juice (235), ½ cup of cubed cantaloupe (215) or diced honeydew melon (200), 1 small apple or ½ cup of apple juice (150), ½ cup of fresh, sliced strawberries (125), ½ cup of cranberries (45) or cranberry juice cocktail (20), ½ cup of nectar of papaya, mango, or pear (35), 1 baked medium sweet potato, with skin (450), ½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290), ½ cup of cooked zucchini (220) or winter squash (250), ½ cup of cooked pinto beans (400) or lentils (365), 3 ounces of baked or broiled salmon (319), 3 ounces of roasted turkey, dark meat (250), 2 tablespoons of smooth peanut butter (210), 1 ounce of salted peanuts, almonds, or cashews (200), 1 cup of nonfat, low-fat, or whole milk (350 to 380), ½ cup of low-fat (2%) cottage cheese (110). Sodium promotes fluid retention, which may result in higher blood pressure. Here’s how potassium contributes to good health, and how to get the potassium you need. The cost of potassium nitrate and potassium sulfate is usually higher, so use in Minnesota is very limited. Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body. Diet or protein drinks and diet bars often have this mineral. What Foods Have More Potassium Than a Banana? Consider this for fertilizing corn, alfalfa and small grains grown on sandy soils. Pomegranates are awesome fruit sources of potassium. The total recommended daily allowance or RDA for potassium is 4700 mg. Where the amount of potassium ranges from 2525 mg to 0 mg per 100g. That’s because thiazide diuretics promote potassium loss from the body. “Diets that include foods rich in potassium are associated with lower blood pressure, but it’s not entirely accurate to give all the credit to potassium,” says Marla Heller, MS, RD. U.S. Department of Agriculture: "Report of the Dietary Guidelines Advisory Committee Report on the Dietary Guidelines for Americans, 2010: Sodium, Potassium, and Water.". All illustrations and images included in CareNotes® are the copyrighted property of A.D.A.M., Inc. or IBM Watson Health. © 2005 - 2019 WebMD LLC. “Fresh and lightly processed foods, including dairy and meat, have the most potassium.”. Potassium is a very important nutrient for overall plant health. Learn about potassium's important role in our diet, and find out about good sources of this mineral. Heart Failure Treatment With Potassium and Magnesium Supplements, Winter squash, cubed, 1 cup, cooked: 896 mg, White beans, canned, drained, half cup: 595 mg, Pork tenderloin, 3 ounces, cooked: 382 mg, Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg, Pistachios, shelled, 1 ounce, dry roasted: 295 mg, Tuna, light, canned, drained, 3 ounces: 201 mg. Several potassium-rich foods exceed bananas. Try to get your daily potassium from a variety of foods so you can score other nutrients at the same time. However, potassium is often taken for granted, in spite of its role in maintaining fluid balance, and keeping your brain, nerves, heart, and muscles functioning normally on a constant basis. Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral. The current daily value (%DV) for potassium is 4700mg, recently increased from 3,500mg by the FDA. Some of the best sources of potassium are fresh leafy greens, avocados, tomatoes, potatoes, and beans. “My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says. Appel has researched the effects of the Dietary Approaches to Stop Hypertension (DASH) diet on elevated blood pressure and found that it’s capable of lowering blood pressure, often in a matter of weeks. Boiling depletes potassium. As long as soil is free of sand, high levels of potassium typically exist. But average intake is lower for U.S. adults. Bananas are a well-known source of potassium, but many other foods contain just as much — if not more — of this nutrient. Lawrence Appel, MD, MPH, professor of medicine, epidemiology, and international health, Johns Hopkins Medical Institutions. They’re also loaded with fiber, vitamin C and vitamin K, among other nutrients. Les légumes cuits ou crus sont aussi des bonnes sources de potassium : - La purée de tomate (798 mg pour 100 g)- L’avocat cru (650 mg pour 100 g)- La bette cuite (549 mg pour 100 g)- Le chou frisé cuit (522 mg pour 100 g)- Le champignon (520 mg pour 100 g)- Le panais cru (505 mg pour 100 g) Low levels of potassium have been connected with high blood pressure, heart disease and stroke. “Potassium in the diet lowers blood pressure. Subscribe to Drugs.com newsletters for the latest medication news, new drug approvals, alerts and updates. According to the National Health and Nutrition Examination Survey (NHANES), a diet high in potassium from whole food sources may lower blood pressure by lessening the effect of sodium, which can raise blood pressure in high concentrations[*]. Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods: Winter squash, cubed, 1 cup, cooked: 896 mg Sweet potato, medium, baked with skin : 694 mg Potassium is found in many whole, unprocessed foods. The top spices and herb is Spices, turmeric, ground with the highest potassium content, which in 100g contains 2525 mg of potassium. © Copyright IBM Corporation 2020 Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. These medications decrease the amount of potassium lost in the urine and can make potassium levels too high, especially in people who have kidney problems. Identified as "K" on the periodic table of the elements, potassium aids plants in processing food and absorbing water, in addition to controlling chemicals. Potassium is an electrolyte that helps with heart heath. Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances. To preserve potassium, eat fruits and vegetables raw, or roast or lightly steam them. 20 Best Sources of Potassium. It is also in sports drinks. Men average 3,200 milligrams per day of potassium, and women average 2,400 milligrams. High blood pressure is the major risk factor for stroke and heart disease,” says Lawrence Appel, MD, MPH, a professor of medicine, epidemiology, and international health at the Johns Hopkins Medical Institutions. As a superfood, sweet potato is also the top sources of both vitamin A and beta carotene. Is Your Loved One Getting the Nutrients They Need? A diet that does not include rich sources of potassium, calcium and magnesium, may lead to high blood pressure and many other health problems. Although the DASH diet is a treasure trove of potassium, it’s also rich in calcium and magnesium, which help reduce blood pressure. What Helps When It’s Hard to Eat Due to Illness, Dietary Potassium and Potassium Supplements. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. This plain old pasta topper is a secret source of potassium, with 728 mg (15% DV) in each cup. Last updated on Nov 16, 2020. Find out everything you need to know about weight loss drugs in our prescription weight loss pill guide. Sources of Potassium. Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications. Potassium from natural food sources helps to maintain balance of potassium within the body. It also helps your body maintain a normal blood pressure. When dining out, increase potassium by ordering a salad, extra steamed or roasted vegetables, bean-based dishes, fruit cups, and low-fat milk instead of soda. Certain herbal or dietary supplements may also have it. Falling short on potassium on a regular basis could jeopardize your long-term health in more ways that one. Eating broccoli also helps manage metabolic syndrome, as it's a fibrous vegetable that can lower blood sugar levels. The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item. The current daily value (%DV) for potassium is 4700 milligrams (mg), recently raised from 3500mg by the FDA. Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Vegetables high in potassium include beet greens, lima beans, Swiss chard, potatoes, acorn squash, spinach, boy choy, mushrooms, tomatoes, and, sweet potatoes. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Check the food label to find the amount of potassium it contains. Potassium: It helps break down carbs, promotes growth, and regulates electrical activity of the heart. High-potassium foods (more than 200 mg per serving): 1 medium banana (425) ½ of a papaya (390) ½ cup of prune juice (370) ¼ cup of raisins (270) 1 medium mango (325) or kiwi (240) 1 small orange (240) or ½ cup of orange juice (235) ½ cup of cubed cantaloupe (215) or diced honeydew melon (200) 1 medium pear (200) Potassium is important, but there’s more to lowering blood pressure than a single mineral. The most important dietary sources of potassium are citrus fruits, vegetables, and grains. Also, you can get an ample amount of this mineral from salmon, chicken, whole milk, fresh fruit juices, and almonds. It was first isolated from potash, the ashes of plants, from which its name derives. Potassium is a silvery-white metal that is soft enough to be cut with a knife with little force. Heller, author of The DASH Diet Action Plan, says the relatively low-sodium DASH diet is based on large amounts of fruits and vegetables, low-fat and nonfat dairy, beans, nuts, seeds, whole grains, and lean meats, fish, and poultry. Potassium-sparing diuretics Potassium-sparing diuretics, such as amiloride (Midamor®) and spironolactone (Aldactone®), are used to treat high blood pressure and congestive heart failure. In excess, potassium can cause heart palpitations and anxiety. Potassium is part of every cell in the body, and life would be impossible without it. Sources of potassium for organic gardens include greensand, sul-po-mag, wood ashes, kelp meal, and more. However, the important sources of this mineral also include avocados, bananas, and coconut water. Home cooking determines potassium levels in produce, too. Male and female adults are recommended to consume 4700 mg of potassium per day. Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. The root of this vegetable is rich in potassium. It is estimated that the body absorbs about 85%–90% of … Soy products and veggie burgers are also good sources of potassium. Appel, who has studied the effects of diet on blood pressure, tells WebMD that potassium may curb elevated blood pressure by contributing to more flexible arteries, and by helping the body get rid of excess sodium. Available for Android and iOS devices. Rich Sources of Potassium, Calcium, and Magnesium. Some salt substitutes may contain a high amount of potassium. All rights reserved. One serving of broccoli has 450 mg of the mineral, about ten percent of a 2000 calorie diet's daily recommended amount. Potassium in Standard Portion (mg) a Calories per 100 grams a Potassium per 100 grams … Potassium helps to balance fluids and minerals in your body. Milk, coffee, tea, other nonalcoholic beverages, and potatoes are the top sources of potassium in the diets of U.S. adults [ 14 ]. Potassium is an indicator of a coolant leak, often in conjunction with sodium and/or boron; these elements are present due to the additives used in many coolant formulations. Why you need potassium -- and how much is too much, too little, or just right. Chicken, red meat, and fish are some of the best sources of potassium, but veggies like winter squash, broccoli, lima beans, tomatoes, and peas are also rich in potassium. Can be used for callers seeking information on low and high potassium foods. Many foods contain potassium. 1. High potassium foods include leafy green vegetables, fish, white beans, avocados, potatoes, acorn squash, milk, mushrooms, bananas, and cooked tomatoes. Plus, the pomegranate also lands a spot on the list of top aphrodisiac foods due to its ability to reduce cortisol levels in the body. People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. Organic gardeners can choose the best potassium source for their gardens by considering the qualities and quirks of each potassium source. People suffering from hypertension should increase the intake of potassium by consuming foods that are rich in potassium. Potassium is essential for a number of important functions in the body including maintaining a healthy nervous system and regulating blood pressure. Some foods and drinks may have hidden potassium. Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has more than 800 mg of potassium per cup; bok … Experts say food, not supplements, is the best way to meet potassium needs. Potassium metal reacts rapidly with atmospheric oxygen to form flaky white potassium peroxide in only seconds of exposure. White beans are one of the best, containing 829 mg of potassium in one cup (179 grams), or … Experts suggest 4,700 milligrams of dietary potassium a day for adults as part of a balanced diet. Next to excellent food source of potassium in diet, consider sweet potatoes. Appel, L. The New England Journal of Medicine, April 17, 1997; vol 336: pp 1117-1124. Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods: Source: U.S. Department of Agriculture (USDA). Processing greatly reduces the … Failure to comply may result in legal action. Among children in the United States, milk, fruit juice, potatoes, and fruit are the top sources [ 15 ]. Beans and lentils are both good sources of potassium. This material must not be used for commercial purposes, or in any hospital or medical facility. Potassium-magnesium sulfate is a good source of K when there’s also a need for magnesium in a fertilizer program. It’s involved in protein synthesis and in the flow of nutrients and water up and down the plant. Bananas aren’t the only — or even best — source of potassium. Select one or more newsletters to continue. Steroids and laxatives also deplete potassium. It’s important to eat enough potassium every day to feel your best, and to help prevent certain chronic conditions. Broccoli is a superfood in many ways and is one of the best plant sources of potassium. A medium potato contains about 694 mg of potassium that is approximately 15% of the daily amount — while it has only 131 calories. This material is provided for educational purposes only and is not intended for medical advice, diagnosis or treatment. The top sources of potassium include some surprises. See the 10 greatest potassium foods. “There are foods that provide even more,” says Maguire, like certain dried fruits and legumes. Medically reviewed by Drugs.com. Potassium is a chemical element with the symbol K (from Neo-Latin kalium) and atomic number 19. The easiest way to lookup drug information, identify pills, check interactions and set up your own personal medication records. New handout that replaces both High Potassium Eating and Vegetable and Fruit Sources of Potassium. Apart from those, nuts, lime beans, potatoes, and poultry are other products to be included in the potassium-rich foods list. Hardwood ashes are a popular “home-made” source of potassium. Potassium is a key player in good health, but you may not be getting enough from food.