Potassium is an essential mineral and an electrolyte that your body needs to work effectively. It supports different functions, including promoting muscle contraction and nerve function. Top 10 Potassium Rich Foods You Should Start Eating Today!

According to the updated daily potassium recommendation, an average male adult needs about 3400 milligrams, while a female needs 2600 milligrams.

Pregnant and breastfeeding women may need a little more to sufficiently meet their needs and those of the baby. This can be anything between 2800-2900 milligrams daily.

It also keeps your heartbeat within normal and gets rid of excess sodium through urine.

Potassium deficiency may cause health problems such as muscle weakness, cramps, kidney issues, etc., but consuming a potassium-rich diet can help keep your levels within normal at all times.  See Potassium Benefits.

potassium rich foods

1.   Lima beans

Lima beans are a superfood with high protein, fiber, vitamins, and minerals concentration, including magnesium and potassium.

A cup of cooked lima beans provides 955 milligrams of potassium, which is over one-quarter of your daily potassium requirement.

These beans may also support weight loss, stabilize blood sugar, and promote heart health. Besides, they are delicious and versatile and can be enjoyed dried, canned, or frozen. Instant Pot Southern Vegan Butter Beans and White Bean And Kale Soup.

2.   Swiss chard

Swiss chard is a leafy green vegetable from the beet family. While it’s known for its exceeding vitamin K levels, it’s also among the best potassium dietary sources.

A cup of cooked Swiss chard provides 961 milligrams of potassium, equivalent to 27 percent of your daily requirement.

It also contains good amounts of fiber, manganese, magnesium, and iron.

You can easily enjoy it in salads, pasta dishes, soups, stews, casseroles, or sautéed.

Lemon Garlic Swiss Chard and Swiss Chard Soup

3.   Avocado

Avocado is an all-time favorite for most people. It’s rich in healthy fats, vitamins C, B6, and K, magnesium, iron, potassium, antioxidants, folate, and pantothenic acid.

A cup of cubed ripe avocado provides 727 milligrams of potassium, equivalent to 21 percent of your daily requirement.

In addition to having your potassium requirements met, regular consumption of avocado may promote heart health and lower your BMI, general body weight, and waist circumference. Best Avocado Recipes.

4.   Banana

Banana is best known as a good source of potassium. While it’s not the highest potassium-containing food, incorporating it into your diet will help boost your potassium intake. A medium-sized banana contains 422 milligrams of potassium, which is equivalent to 12 percent of your daily requirement.

Bananas also contain a good amount of fiber, vitamin C, B6, manganese, and magnesium. Plantain/Banana Nutrition.

In terms of promoting health, bananas may promote normal blood pressure and a healthy heart, improve digestive health, increase energy levels, promote healthy skin, aid weight loss, and support exercise recovery. Burro Banana are small non-hybrid bananas.

Cranberry Banana Bread, Vegan Gluten Banana Bread

5.   Beets

Beets are known to naturally lower blood pressure and prevent the risk of developing heart disease. This is due to their high nitrate levels, which get converted into nitric oxide in the body. Nitric oxide dilates and relaxes the blood vessels causing blood pressure to fall.

They are also high in potassium, which helps get rid of excess sodium, further reducing arterial tension and maintaining normal blood pressure.

Beets also help fight inflammation, improve digestive health, promote brain function, support weight loss, and provide antioxidant benefits, which help fight free radicals in the body. Are Beets Good For You?

Additionally, beets have been shown to boost athletic performance due to their ability to promote mitochondria efficiency.

You can enjoy them in Beet Fries,  Air fryer Roasted Beets, or Beet Juice

6.   Potato

White potato is among the highest potassium-containing foods on the planet.

A large baked potato with skin provides about 1600 milligrams of potassium, which is 46 percent of your daily requirements.

However, potatoes are high on the Glycemic index and should be avoided or eaten with caution in diabetes.

7.   Dried apricots

Dried apricots not only make for a great snack, but they can cater for almost 43 percent of your potassium requirements, with a cup providing 1511 milligrams.

They are also high in other nutrients such as fiber, vitamin A, vitamin E, and magnesium, among others. Research also shows that people who eat dried fruits, including apricots, tend to follow healthier diets.

Dried apricots are generally beneficial in promoting eye health, increasing bone mineral density, maintaining a healthy weight, and promoting digestive health.

You can enjoy them as a snack or add them to fruit salads, smoothies, trail mix, salad topping, and cereal or yogurt.

8.   Coconut water

This energizing and refreshing drink with a nutty flavor is low in sugar but rich in minerals, including potassium. See Coconut Jelly

A cup of coconut water provides 600 milligrams of 27 percent of your daily potassium requirement.

It’s also a good source of manganese, an essential nutrient needed for the formation of connective tissues, bones, sex hormones, and blood clotting factors.

It also contains good amounts of magnesium, sodium, calcium, and phosphorus. All these minerals make coconut water great for hydrating on a hot and tiresome day. But be careful not to drink excessively as coconut water may cause stomach upset and bloating in some individuals.

You can include coconut water in rice dishes, salad dressing, ice pops, or in your overnight oats,

9.   Sweet potato

Compared to white potatoes, sweet potatoes are high in their nutrient density and can be consumed by anyone, including in diabetes.

One large sweet potato contains 855 milligrams of potassium or 24 percent of your daily requirement.

Sweet potatoes are also high in beta carotene, vitamin C, vitamin B6, manganese, and fiber. See Sweet Potato Benefits

You can bake them into sweet potato chips for a healthy snack, as a side dish to any meal, as a salad topping, Air-Fryer sweet potato fries, or make Sweet Potato Salad

10.  Pomegranate

A whole pomegranate contains 666 milligrams of potassium or 19 percent of your daily requirement. This makes it one of the best potassium-rich fruits to consume.

Pomegranate is also rich in vitamin C (contains more than 40 percent of the daily recommendation), vitamin K, fiber, and antioxidants, among other nutrients.

Eating pomegranates may improve your health by protecting you against heart disease and inflammation, reducing blood pressure, and lowering the risk for certain types of cancer.

Pomegranate seeds can be eaten directly or be included in smoothies, salads, and desserts. See Pomegranate Benefits.

Final Thoughts

While bananas are a commonly known source of potassium, they’re not the only source. Different fruits and vegetables are also rich in potassium and may provide even more potassium than bananas.

They include avocado, beets, coconut water, pomegranate, lima beans, swiss chard, potato, sweet potatoes, and dried apricots.

These foods are also rich in other nutrients and will, in the process, promote your health and wellbeing even further.

Incorporating different potassium-rich foods into your diet throughout the day is the best way to meet all your daily requirements.

Besides, these foods are delicious and easy to prepare.

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