Potassium is the third most abundant mineral in our body which keeps blood pressure healthy and balances the fluids. It also plays a vital role in assisting tissues and organs to function correctly and it is indispensable in normal cell respiration.
Moreover, this essential mineral is a considerable benefactor to the nutrient absorption process of the food we consume.
In the United States, the average daily intake of this mineral for adults is around 3,200 mg for men and 2,200 mg for women. The present US daily recommended intake for potassium is 4,700 mg/day.
Here are top 50 vegetables, fruits, nuts, legumes, and seeds rich in potassium:
Note – all the data were collected from nutritiondata.self.com and represent the amount of potassium per 100g.
50) Apples, raw, with skin – 107 mg (3%DV)
Apples also contain quercetin, a strong antioxidant which protects brain cells from degeneration, plus, consuming apples daily has been strongly associated with a lower risk of chronic diseases including cancer, type 2 diabetes Mellitus, or heart disease.
49) Pineapple, raw, all varieties – 109 mg (3%DV)
Pineapple is packed with vitamin C and is the best source of bromelain, an anti-inflammatory enzyme that boosts the healing power of vitamin C. Furthermore, bromelain is linked with other health benefits, like – cancer prevention, enhanced immune function, a better gut health, and an improved wound healing.
48) Watermelon, raw – 112 mg (3%DV)
The lycopene in watermelon is very important for our cardiovascular health and is presently being recognized as a vital factor in promoting bone health.
47) Grapefruit, raw, pink and red, all areas – 135 mg (4%DV)
Grapefruit is also a storehouse of vitamin C and vitamin A (in the form of beta-carotene).
46) Onions, raw – 146 mg (4%DV)
Onions are a good source of quercetin, a heart-healthy, cancer-fighting compound. Moreover, eating raw onions lowers the production of LDL cholesterol, therefore, is good for your heart health.
45) Cucumber, with peel, raw – 147 mg (4%DV)
From manganese to beta carotene, cucumbers are an important source of conventional antioxidants which help our body to combat free radicals.
44) Pears, Asian, raw – 148 mg (4%DV)
One medium Asian pear provides just 0.28 grams of fat, 51 calories, and 4.4 grams of dietary fiber (they are a better source of dietary fiber than cantaloupes, grapes, bananas, oranges, apples and many other vegetables and fruits).
43) Strawberries, raw – 153 mg (4%DV)
In just one cup, they also contain more than 100% of DV of vitamin C. More importantly, strawberries are packed with other phytochemicals and antioxidants that help to fight inflammatory disorders, such as – asthma, osteoarthritis, atherosclerosis, and cancer.
The antioxidants and nutrients in mangoes make them a powerful tool against cancer, particularly colon and breast cancers. Moreover, they are a good source of beta-carotene (which is transformed in vitamin A), a potent antioxidant which helps fight free radicals that cause heart disease and other disorders.
41) Chia seeds, dried – 160 mg (5%DV)
A 25g portion of these seeds contains approximately 9g of dietary fiber that increases the feeling of fullness. In addition, chia seeds are a remarkable source of complete protein and calcium (5 times more than milk).
40) Cabbage, raw – 170 mg (5%DV)
Cabbage is a member of the brassica family that also includes cauliflower, broccoli, and Brussel sprouts. It is very rich in dietary fiber which helps the physical body retain water.
39) Oranges, raw, with peel – 196 mg (6%DV)
Oranges are full of soluble fiber, that is particularly useful for lowering bad cholesterol levels. Moreover, they are a good source of vitamin C. For example, 1 large orange has more than 100 percent of the daily recommended intake.
The wealth of essential nutrients offered by asparagus is truly remarkable, particularly since it has the much needed dietary fiber and is so nutritionally balanced.
37) Peppers, sweet, red, raw – 211 mg (6%DV)
Sweet peppers, also known as bell peppers, are high in vitamin A (in the form of beta-carotene) which improves eyesight, particularly night vision.
36) Radishes, raw – 233 mg (7%DV)
The radish contains many important nutrients, like – the B-complex vitamins, vitamin C, phosphorus, zinc, helping the skin heal. Furthermore, it contains a group of plant nutrients, named – isothiocyanates, which according to studies, are effective against some types of cancers.
35) Tomatoes, red, ripe, raw – 237 mg (7%DV)
A regular consumption of tomatoes can help prevent serious conditions, like – cancer, bone loss, kidney stones, or type 2 diabetes. Tomatoes contain vitamins such as B complex, vitamin A, and vitamin E which help cure eye and skin conditions.
Papaya is a fruit rich in important proteolytic enzymes, like – chymopapain, papain, glycyl endopeptidase, and caricain, which can considerably improve the digestive process.
33) Apricots, raw – 259 mg (7%DV)
Apricots contain high amounts of cellulose and pectin which act as a mild laxative, therefore, useful for patients with constipation. Additionally, they are a good source of soluble and insoluble fiber.
32) Celery, raw – 260 mg (7%DV)
Celery is part of the same family as fennel and parsley, the Umbelliferae family, and has an extremely low glycemic index, which makes this vegetable a very good choice for patients suffering from type 2 diabetes Mellitus. It is also a storehouse of phytonutrient antioxidants which have anti-inflammatory properties.
31) Zucchini, includes skin, raw – 262 mg (7%DV)
Zucchini is high in B vitamins, including vitamin B9 (folate), riboflavin, and vitamin B6. These vitamins help support the metabolism due to their important role in carbohydrate, protein, and nucleic acid metabolism.
Cantaloupe is a type of melon fruit and contains moderate levels of vitamin C, B-complex vitamins, such as pantothenic acid, niacin, and other minerals, like calcium and manganese. Furthermore, this fruit is rich in beta-carotene.
29) Chickpeas, cooked, boiled, without salt – 291 mg (8%DV)
Chickpeas originated in the Middle East nearly 7,000 years ago and are an excellent source of several cardioprotective nutrients including folate, dietary fiber (both insoluble and soluble), and magnesium. In addition, they boost your digestion and keep your heart health elevated, hence, lowering the risk of cardiovascular diseases.
28) Kiwi, fresh, raw – 312 mg (9%DV)
There are over 400 varieties of kiwi (also known as Chinese gooseberry), growing off of vines on a trellis, in a similar way as grapes are cultivated. The essential omega-3 fatty acids present in this fruit protect you from cancer and help maintain healthy cell membranes. Moreover, it contains high amounts of quercetin, a polyphenol strongly associated with a lower risk of heart disease.
Broccoli is a cruciferous vegetable rich in minerals, vitamins, and other important nutrients that are good for people with cancer, high blood pressure levels, or glycemic disorders. It is important to note that this vegetable is best when eaten raw because cooking destroys some of its antioxidants.
26) Watercress, raw – 330 mg (9%DV)
Watercress is very low in calories and contains phytonutrients such as isothiocyanates and antioxidants with numerous disease-preventive properties.
25) Bananas, raw – 359 mg (10%DV)
Bananas are also beneficial for patients with gastrointestinal tract problems because of their high content of pectin. Moreover, bananas enhance the protective mucus layer of your stomach.
24) Lentils, cooked, boiled, without salt – 369 mg (11%DV)
Lentils are one of the oldest cultivated legumes, dating back at least 8,000 years. According to research, consuming lentils regularly may lower inflammation, that is linked with cancer, heart problems, and other chronic diseases
Among the numerous health benefits of Swiss chard is the power to improve your bones health, thus avoiding osteoporosis.
22) Navy beans, cooked, boiled, without salt – 389 mg (11%DV)
Beans are also considered “heart healthy” due to their content of fiber, that lowers triglyceride and LDL cholesterol levels. More importantly, a 1-cup serving of cooked navy beans provides more than fifty percent of DV for folate (vitamin B9).
21) Red kidney beans, cooked, boiled, without salt – 403 mg (12%DV)
Red kidney beans are nutritious vegetables, full of carbohydrates, protein, minerals, and vitamins.
20) Winter squash, cooked, baked, without salt – 437 mg (12%DV)
Winter squash is rich in B-complex vitamins and minerals such as magnesium, an essential nutrient which helps in regulating melatonin, cortisol, and blood pressure.
19) Kale, raw – 447 mg (13%DV)
Kale comes from the Acephala group of the Brassica oleracea species and is high in vitamin C and B6, dietary fiber, all vital nutrients in heart health.
18) Spinach, cooked, boiled, drained, without salt – 466 mg (13%DV)
Spinach is native to the Middle East and belongs to the Chenopodiaceae family. It is an important source of vitamin A, C, B2, B6, B9, K, and E, and it’s also rich in minerals, like – calcium, magnesium, iron, phosphorus, iodine, copper, zinc, and is a good source of healthy omega-3 fats, dietary fiber, and protein.
17) Sweet potato, cooked, baked in skin, without salt – 475 mg (14%DV)
Sweet potatoes contain many minerals and vitamins including – vitamin A (in the form of beta-carotene), B vitamins, vitamin C, iron, manganese, and both soluble and insoluble fiber. Furthermore, they are a good source of choline, a micronutrient in the B-vitamin family which is involved in numerous physiological processes, including the transport of lipids and metabolism.
Avocados, also called an “alligator pear,” are very high in essential minerals and vitamins, including vitamins B5, B6, B9, K, and C, magnesium, and copper. According to studies, avocados are rich in ”healthy fats,” lowering blood pressure and helping to protect against heart disease.
15) Purslane, raw – 494 mg (14%DV)
Purslane is a very good source of alpha-linolenic acid, or ALA (that is transformed in omega-3), and vitamin A.
14) Lima beans, cooked, boiled, without salt – 508 mg (15%DV)
Lima beans are a storehouse of molybdenum (for instance, a single cup of cooked beans contains 141 mcg of molybdenum – around 200%DV), an important component of the enzyme sulfite oxidase. Moreover, these beans are rich in insoluble fiber, that prevent constipation and are essential in the digestive tract health.
13) Soybeans, cooked, boiled, without salt – 515 mg (15%DV)
Soy, native to eastern Asia, contains 26% percent protein which has all the essential amino acids.
Note – in order to get the most benefit from soybeans, look for labels that read “Non-GMO.”
12) Mushrooms, portabella, grilled – 521 mg (15%DV)
Adding portabella mushrooms to your regular diet can also help increase your dietary fiber intake, which, in turn, lower your risk for digestive conditions and heart disease.
11) Parsley, raw – 554 mg (16%DV)
Parsley is also a good source of flavonoids and phenolic compounds that possess nutraceutical effects.
10) Potatoes, baked, skin, without salt – 573 mg (16%DV)
A large, unpeeled boiled potato is also a good source of B-complex vitamins, that assist your body in making energy from the carbohydrates, protein, and fat from the food you ingest. Moreover, potatoes contain soluble fiber which is beneficial in a healthy weight loss by increasing the satiety level.
9) Dates, medjool – 696 mg (20%DV)
Dates are also high in essential minerals, such as – zinc, magnesium, copper, and vitamins including vitamins A, B, K, and C. Moreover, due to their high content in dietary fiber, eating dates is a simple method in preventing abdominal cancers and colon cancer.
Almonds are an important source of healthy fats, especially polyunsaturated fats and monounsaturated fats, that help in reducing the level of bad and total cholesterol.
Note – it is recommended to soak almonds because the peel (which contains tannin that inhibits nutrient absorption) comes off easily and allows the nut to release all nutrients easily.
7) Raisins – 749 mg (21%DV)
According to research, they also contain a micro-nutrient, named boron, which facilitates the absorption of calcium and helps in bone formation.
Note – they are also a good source of essential minerals and vitamins, however, their content increases if you consume the water in which the raisins are soaked.
6) Flaxseeds – 813 mg (23%DV)
Flaxseeds are considered the best source of lignans, a unique fiber which has many antioxidant benefits and which acts as a natural estrogen within the body. More importantly, these seeds are packed with an essential fatty acid – ALA, that is transformed by the body into essential omega-3 fatty acid.
5) Sunflower seeds, dry roasted, without salt – 850 mg (24%DV)
Sunflower seeds are a great source of vitamin E which encompasses a group of eight compounds. Vitamin E counteracts the adverse effects of free radicals within the physical body by preventing the deterioration of fat-containing molecules and structures.
Beet greens is a root vegetable that belongs to the major Amaranthaceae family and is packed with magnesium, vitamin B6, calcium, manganese, copper, and fiber.
3) Pumpkin seeds, roasted, without salt – 919 mg (26%DV)
Pumpkin seeds (occasionally called pepitas) are a natural source of minerals, vitamins, and essential fatty acids.
2) Pistachios, dry roasted, without salt added – 1042mg (30%DV)
Pistachios contain both zeaxanthin and lutein that are potent antioxidants which help to prevent the damage caused by free radicals. Moreover, eating pistachios regularly lowers vascular responses to stress and systolic blood pressure in adults with high LDL cholesterol.
1) Prunes, dehydrated (low-moisture), uncooked – 1058 mg (30%DV)
Prunes are a renowned natural remedy for constipation due to its rich content in insoluble fiber. Prunes also lower your chances of having diverticular disease or hemorrhoids which may lead to painful inflammations. In addition, they contain cryptoxanthin and lutein, polyphenolic antioxidants, plus, chlorogenic and neochlorogenic acid.