10 Foods That Are High In Potassium

There are 10 foods that are high in potassium that you can consume to meet the recommended daily potassium intake of about 4,700 milligrams per day for a healthy adult. Eating a wide variety of these healthy foods is important in controlling blood pressure because potassium blunts the effects of sodium. If you have high blood pressure, it is recommended to maintain a diet high in potassium-rich food.

  1. Baked Potato. Eating one serving of a baked spud will give you a whopping 1,081 mg of potassium. Remember to broil, steam or microwave your baked potato as boiling will cause much of the potassium to be lost in the water. Also, go easy on the butter, sour cream and salt if you are watching your heart or blood pressure.

  2. Raisins. This small, yet powerful, small dried fruit packs a punch with 1,089 mg of potassium. It is also low in sodium, high in iron and full of fiber. Raisins make the perfect nutritious snack to help you maintain your healthy eating habits. Just one cup is all you need.

  3. Winter Squash. Not available year round, hence the name, but eating one cup of this vegetable will put 896 mg of potassium into your body. Varieties of winter squash include butternut squash, acorn squash and pumpkin. These squashes make great soups for the fall and winter seasons.

  4. Banana. Readily available, easy to tote and excellent in smoothies, the banana is a faithful way to meet your potassium quota. Slice a banana and put it on top of your cereal for a nutritious breakfast. Throw it in your gym bag for a post-workout snack. One cup is 594 mg.

  5. Dried Apricots. Throw some of these dried fruit into a bag of granola for a delicious trail mix. Or, pop them into your mouth for instant gratification. Look for organic dried apricots that don't contain sulfur dioxide. Some people might have an allergic reaction to this preservative. Ten halves yield 407 mg.

  6. Lima Beans. A little off the radar of most people's diets, but it shouldn't be. This legume packs a staggering 955 mg per cup. Try making a three bean salad using this little guy. You can also simmer your lima beans in a big pot of chicken broth with celery, carrots and sausage to make a hearty dinner.

  7. Cooked Spinach. Eating green leafy vegetables is always a good idea especially when one cup of cooked spinach will net you 839 mg of potassium. One way to eat this veggie is in an egg omelet. Remember, two big handfuls of fresh spinach will cook down drastically (to about the size of your palm), so use generous servings when cooking.

  8. Tomato sauce. Spaghetti night just got healthier. Add one cup of tomato sauce to your dish to give your body a hefty potassium dose of 909 mg. Try to use fresh tomato sauce if possible. If using canned sauce, look for low-sodium or sodium-free versions.

  9. Dried Prunes. This fruit gets a bad rap, but it really does a body good. It's also packed with loads of fiber and is readily available year round. Try mixing one cup of this dried fruit with nuts and seeds to get 828 mg of potassium. Dried prunes are also great on top of cereals for breakfast. 

  10. Cooked Beets. Someone out there likes and eats cooked beets. For those that do, one cup will supply you with 519 mg of potassium. Be warned, although high in potassium, beets are naturally high in sodium as well.  

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