What food has more potassium than bananas?

What foods can you eat to increase your potassium?

14 Healthy Foods That Are High in Potassium

White Beans. Beans and lentils are both good sources of potassium.

Potatoes and Sweet Potatoes. White potatoes are not always considered the most nutrient-dense vegetables.

Beets. Beets are a deep red root vegetable with a naturally sweet flavor.

Parsnips.

Spinach.

Swiss Chard.

Tomato Sauce.

Oranges and Orange Juice.

Oranges as a Source of Potassium. Oranges are a good source of potassium, providing 237 mg each, and a 6 oz. serving of orange juice provides 372 mg, according to the Linus Pauling Institute. This is approximately 5 percent of the 4.7 g of potassium per day recommended for most people.

Examples of potassium rich foods include:

Fresh fruits: bananas, cantaloupe, oranges, strawberries, kiwi, avocados, apricots.

Fresh vegetables: greens, mushrooms, peas, beets, tomatoes.

Meats: beef, fish, turkey,

Juices: Orange, prune, apricot, grapefruit.

7 Foods That Have More Potassium than a Banana

Sweet Potato. A medium baked sweet potato has 542 mg (12 percent DV) of potassium.

White Potato. Surprise, surprise: A single medium baked potato has 941 mg (20 percent DV) of potassium.

Watermelon.

Frozen Spinach.

Beets.

Butternut Squash.

In short, aim to consume 3,500–4,700 mg of this mineral per day from foods. People who need more potassium should aim towards the higher end. Summary: A healthy adult should aim to consume 3,500–4,700 mg of potassium daily from foods. Certain groups of people should aim to consume at least 4,700 mg per day.

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.

Potato, medium, baked with skin: 610 mg.

White beans, canned, drained, half cup: 595 mg.

Yogurt, fat-free, 1 cup: 579 mg.

Here are 11 healthy foods that are high in iron.

Shellfish. Shellfish is tasty and nutritious.

Spinach. Spinach provides many health benefits for very few calories.

Liver and Other Organ Meats. Organ meats are extremely nutritious.

Legumes. Legumes are loaded with nutrients.

Red Meat.

Pumpkin Seeds.

Quinoa.

Turkey.

While much higher in calories than a cup of bananas, a cup of dates contains 1,168 milligrams of potassium, a cup of raisins contains 1,086 milligrams and a cup of stewed prunes contains 796 milligrams. Although these fruits contain more potassium, most people wouldn’t usually eat a 1-cup serving of these dried fruits.

Bananas make a healthy high-energy snack that’s also high in vitamin B6 and a good source of fiber and vitamin C. Other high-potassium fresh fruits to enjoy are cantaloupe, kiwi, oranges, and strawberries.

Did you know that bananas contain magnesium too? Bananas may be better known for being rich in heart-healthy and bone-strengthening potassium, but a medium-size banana also provides 32 mg of magnesium, along with vitamin C and fiber.

The ruptured cells leak their potassium into the sample. This falsely raises the amount of potassium in the blood sample, even though the potassium level in your body is actually normal. The most common cause of genuinely high potassium (hyperkalemia) is related to your kidneys, such as: Acute kidney failure.

Limit high-potassium foods such as:

bananas.

avocados.

raisins.

prunes and prune juice.

oranges and orange Juice.

tomatoes, tomato juice, and tomato sauce.

lentils.

spinach.

Functions: Potassium is very important in the human body. Along with sodium, it regulates the water balance and the acid-base balance in the blood and tissues. Potassium is important for normal growth and for building muscle.

Why potassium helps to lower blood pressure. Potassium is a key mineral that the body relies on heavily to function properly. It helps to lower blood pressure by balancing out the negative effects of salt. Your kidneys help to control your blood pressure by controlling the amount of fluid stored in your body.

Foods which contain magnesium:

Green leafy vegetables (e.g. spinach and kale)

Fruit (figs, avocado, banana and raspberries)

Nuts and seeds.

Legumes (black beans, chickpeas and kidney beans)

Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)

Seafood (salmon, mackerel, tuna)

Many fresh fruits and vegetables are rich in potassium:

Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)

Cooked spinach.

Cooked broccoli.

Potatoes.

Sweet potatoes.

Mushrooms.

Peas.

Cucumbers.

Your daily need of the nutrient is 4,700 milligrams (mg). We all know bananas as a potassium source, with 422 mg per medium fruit. But you may be surprised that many foods contain around the same amount, if not more.

Benefits. It is an electrolyte that counteracts the effects of sodium, helping to maintain consistent blood pressure. Potassium is also important for maintaining the balance of acids and bases in the body. Bases are alkalis that have not yet dissolved in water.

What foods are low in potassium?Low-Potassium FoodsApple JuiceAsparagus (6 spears raw)NoodlesApplesauceBeans, green or wax Broccoli (raw or cooked from frozen)PastaApricots, canned in juiceCabbage, green and red Carrots, cookedBread and bread products (Not Whole Grains)BlackberriesCauliflowerCake: angel, yellow

A 6-ounce serving of orange juice contains 332 milligrams of potassium. That’s 7 percent of the 4,700 milligrams of potassium you should include as part of your healthy daily diet. The same amount of apple juice supplies 188 milligrams of potassium.

Low-potassium vegetables:

Alfalfa sprouts.

Asparagus (6 raw spears)

Broccoli (raw or cooked from frozen)

Cabbage.

Carrots (cooked)

Cauliflower.

Celery (1 stalk)

Corn (half an ear if it’s on the cob)