10 Foods High in Potassium That You Should Be Eating More Of

by Claudia Tan
FOOD  |  June 22, 2018
  • Add these high-potassium foods to your diet
    1 / 12 Add these high-potassium foods to your diet

    Potassium is an electrolyte that plays several important roles in the body. One of its main functions include maintaining a healthy balance of fluids in the body. Potassium also helps to lower blood pressure and balances out the negative effects of salt. When your body lacks potassium, you’ll tend to get symptoms like muscle weakness, constipation and fatigue. More serious consequences include high blood pressure and heart attack.

    All photos: 123rf.com

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  • You should be consuming 4,700mg of potassium every day
    2 / 12 You should be consuming 4,700mg of potassium every day

    The United States Department of Agriculture recommends that adult females get 4,700mg of potassium a day. It can also be measured by using Percent Daily Value (%DV) which you can find on nutrition labels. The percentage indicates how much of the daily requirement one serving of food provides. 

    We’ve rounded up these 10 healthy foods that are high in potassium, so you’ll never miss the mark for your daily dietary requirement again. Bonus: They are all low-calorie and make great snacks.

    Nutrient data is obtained from the United States Department of Agriculture.

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  • Bananas
    3 / 12 Bananas

    Serving: 1 medium-sized banana

    Total potassium (mg): 422 (12% DV)

    Calories: 105

    Most of us are aware that bananas are one of the most potassium-rich foods. Nosh on a banana pre- or post-workout for a quick energy boost. It’s also great as breakfast, to keep you energetic and full till lunchtime.

    (Also read: 3 Things You Didn’t Know About Bananas)

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  • Spinach
    4 / 12 Spinach

    Serving: 1 cup

    Total potassium (mg): 167 (5% DV)

    Calories: 7

    Spinach is super low in calories and nutritious, and that’s why we love them in our salads and smoothies. A study published in the Mini-Reviews in Medicinal Chemistry journal revealed that spinach contains plant chloroplast glycoglycerolipids, which can act as cancer-fighting agents.

     

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  • Sweet potatoes
    5 / 12 Sweet potatoes

    Serving: 100g

    Total potassium (mg): 338 (9% DV)

    Calories: 86

    Sweet potatoes are a good alternative to rice as they don’t cause spikes in your sugar levels despite their natural sweetness. Instead, the sugars are slowly released into your bloodstream to prevent any energy slump. They are also rich in vitamins and other minerals like magnesium.

    (Also read: The Many Benefits of Sweet Potatoes)

     

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  • Butternut squash
    6 / 12 Butternut squash

    Serving: 1 cup

    Total potassium (mg): 496 (14% DV)

    Calories: 63

    This is a super versatile food that can be used in both sweet and savoury dishes. It is a rich source of vitamins, including vitamin A which plays a part in maintaining healthy skin and hair. It contributes to sebum production to keep your skin and hair moisturised.

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  • Beets
    7 / 12 Beets

    Serving: 1 cup

    Total potassium (mg): 442 (12% DV)

    Calories: 59

    Add a pop of colour to your dishes with deep red beets. And good news for athletes: A study published in the journal, Nutrients, suggests that drinking beetroot juice 90 minutes before your workout can improve cardiorespiratory endurance by increasing efficiency. We love how versatile beets are – they can be used in various dishes like salads and soups.

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  • Watermelons
    8 / 12 Watermelons

    Serving: 1 wedge

    Total potassium (mg): 320 (9% DV)

    Calories: 87

    For those with a sweet tooth, munch on a slice of sweet, juicy watermelon to curb your midday snack cravings. The high water content in watermelon fills you up without contributing too much to your calorie count. It can also be used to make a mean smoothie. Tip: Mix it with lemon juice, raspberry juice and mint for the most refreshing drink ever.

    (Also read: No Gym Weights? Work Out With Your Watermelon And 4 Other Common Household Items)

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  • Edamame
    9 / 12 Edamame

    Serving: 100g

    Total potassium (mg): 436 (12% DV)

    Calories: 122

    Instead of munching on chips or chocolates, go for some healthy edamame beans. They are super satisfying and will stop those sweet treat cravings. They are also a complete source of dietary protein, providing all the essential amino acids that your body is unable to make on its own.

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  • White potatoes
    10 / 12 White potatoes

    Serving: 1 small potato

    Total potassium (mg): 716 (20% DV)

    Calories: 130

    While white potatoes aren’t typically considered the most nutritious food, they provide a great source of potassium. In fact, a third of the potassium comes from the skin, so the next time you eat potatoes, consider having them unpeeled – with the skin properly washed, of course. Not only does the skin contribute to fibre, but it also helps to retain the nutrients found in the flesh. Enjoy potatoes baked or boiled, with a smidgen of butter if you wish.

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  • Canned tomato sauce
    11 / 12 Canned tomato sauce

    Serving: 100g

    Total potassium (mg): 331 (9% DV)

    Calories: 29

    Bottled tomato sauce isn’t necessarily unhealthy. In fact, it is a great source of potassium and even contains lycopene, a cancer-preventing antioxidant. For a healthier choice, go for low-sugar tomato sauce, or make your own from fresh tomatoes, onions, garlic, olive oil and your favourite seasonings.

    (Also read: Make Yummy Tomato Sauce From Scratch – No Cooking Required!)

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  • Coconut water
    12 / 12 Coconut water

    Serving: 1 cup

    Total potassium (mg): 600 (17% DV)

    Calories: 45

    The sweet and nutty flavours of coconut water are so irresistible. It is also rich in minerals and electrolytes, making it a great energy drink after a sweaty workout. If you are purchasing bottled coconut water from the supermarket, be sure to select those without added sugar or flavouring.

    (Also read: Here’s What You Need To Know About Coconut Water)

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