Rich Potassium Foods and Their Benefits

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Potassium is a vital nutrient in your diet that helps maintain fluid and electrolyte balance. If one’s diet doesn’t have sufficient potassium levels, symptoms can include fatigue, irritability, and hypertension. It is possible to consume the needed amount of potassium without having to use supplements. There are many foods that are high in potassium and should be included regularly in your diet.


1. Beans

White beans have the most potassium out of the bean family. A half of a cup has nearly 600mg. Other options include kidney, Lima, lentils, and split peas. There are many ways to cook beans. An added benefit is that beans have good fiber.

Leafy Greens

2. Dark Leafy Greens

Dark greens, such as spinach, have an amazing amount of potassium! For one cup of cooked spinach, there is 839mg of potassium. Other greens that contain potassium are Swiss chard, kale, and collards. Adding these greens to soups are a great way to add them into your daily diet.

Sweet Potatoes

3. Sweet Potatoes

Sweet potatoes have one of the highest amounts of potassium. One sweet potato has 694 mg of potassium. There are a variety of fun ways to cook them including, baked, mashed, fries, or even grilled.

Dried Apricots

4. Dried Apricots

An easy snack that is high in potassium is dried apricots. In a half of a cup, there is over 700mg of potassium. The only downside to snacking on these is that they are high in sugar, so be sure to keep it to a minimum.


5. Yogurt (Plain)

Eight ounces of plain, non-fat yogurt has 579mg of potassium, plus it greatly benefits the digestive system. Add yogurt to your granola in the morning or in smoothies. There are many ways to cook with yogurt when baking.


6. Seafood

If you love seafood, you are in luck. Many options have high potassium levels. Clams, either fresh or canned, have 534mg per 3oz. Fish, such as tuna and halibut, contain around 500mg per 3oz. There is evidence that eating fish helps decrease your risk of heart disease.

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7. Avocados

An average avocado has 975mg of potassium. Normally, people won’t eat the entire avocado. Chop up some and add it to the top of your salads to include it in your diet more frequently.


8. Mushrooms

In one cup of sliced mushrooms, there is 428mg of potassium and only about 28 calories! Mushrooms are a great addition to stir fry or baked chicken dishes.


9. Bananas

Bananas are one of the most known foods to contain potassium. An average banana has 422mg of potassium and only 100 calories.

Potassium is needed in your diet, but luckily, the ways you can incorporate these foods into your diet is endless!

Read This Next: 7 Benefits of Eating Dried Fruits for a Healthy Lifestyle

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Sara N. Larson has a passion for a healthy lifestyle. She firmly believes that it is important for everyone, especially seniors to maintain an active lifestyle along with a wholesome diet for their well-being and that is what she writes about. Sara has recently joined the Marketing team of home care Fort Myers.

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