Top 20 List of Foods High in Potassium

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Top 20 Foods to Replenish Potassium Levels

Potassium rich foods include fresh and canned vegetables, fresh and dried fruits, as well as fish and nuts. There is really no excuse to have nutrition deficiency when it comes to potassium. By incorporating a variety of the following foods in daily diet you will be sure to keep the potassium levels up and feel good too.

Beet Greens - Top Source of Potassium

1. Beet greens 1 cup 1309 mg

In addition to potassium, beet greens contains calcium, iron, magnesium, and phosphorus.

Number 2 on the List - Raisins!

2. Raisins 1 cup 1089 mg

Some scientists believe the phytochemicals found in raisins help fight bacteria that cause oral disease.

Baked Potatoes - Keep the Skin On for Most Nutrition

3. Baked potato 1 potato 1081 mg

Baked potatoes are high in vitamins A, K, B6, and niacin.

Soybeans - A Healthy Choice

4. Soybeans (green) 1 cup 970 mg

Soybeans are a great form of vegetable protein. They are high in vitamins A, B1, and B2. They also have isoflavones, which are believed to relieve menopausal symptoms, as well as reducing the risk for heart disease.

Lima Beans

5. Lima beans 1 cup 955 mg

Lima beans are a great source of all the B vitamins. They are rich in iron, and magnesium in addition to potassium.

Winter Squash - All Varieties Contain a Healthy Amount of Potassium

6. Winter squash 1 cup 896 mg

Orange winter squash are rich in vitamin E, thiamin, niacin, folate, calcium and magnesium.

Plantains

7. Plantains 1 cup 893 mg

Plantains are filled with vitamin A, magnesium, and phosphorus. They contain omega 3 and 6 fatty acids as well zinc and copper.

Roasted Chestnuts

8. Roasted chestnuts 1 cup 847 mg

Chestnuts provide an excellent source for minerals, fiber, phosphorus, and vitamins A and E.

Spinach - Not Just for Popeye

9. Cooked spinach 1 cup 839 mg

Spinach is filled with anti-oxidants and one of the best sources for vitamin K which is needed for healthy coagulation. Spinach is also an excellent source for vitamin A, manganese, folate, magnesium and iron.

Prunes - For More Than Regularity

10. Prunes 1 cup 829 mg

Prunes contain fiber and sorbitol which softens stool, preventing constipation. They help keep the bowels moving on schedule.

Sweet Potatoes

11. Sweet potato 1 cup 796 mg

Sweet potatoes contain vitamins A, and C, manganese, and copper as well as being a good source of dietary fiber.

Papaya - A Delicious Tropical Fruit

12. Papaya 1 papaya 781 mg

They contain vitamins C, A, E, and K as well as folate.

Jerusalem Artichokes

13. Jerusalem Artichokes 1 cup 644 mg

In addition to being a good source of potassium, Jerusalem Artichokes contain magnesium, folate, copper, and phosphorus.

Bananas - Great Energy Source

14. Bananas 1 cup 594 mg

In addition to potassium, bananas are rich in vitamins B6 and C, and manganese.

Mushrooms

15. Mushrooms 1 cup 555 mg

They are high in vitamins B2, B3, B5, in addition to containing copper, tryptophan, phosphorus, zinc, and selenium.

Brussel Sprouts - Baby Cabbage

16. Brussel sprouts 1 cup 504 mg

Like spinach, brussel sprouts are packed with vitamin K. They also contain vitamins C, A, folate and manganese.

Refreshing Orange Juice

17. Orange Juice 1 cup 496 mg

This sweet juice is one of the best sources around for vitamin C.

Juicy Cantaloupe

18. Cantaloupe 1 cup 494 mg

Another great source of vitamin C, cantaloupe also contains vitamin A, vitamin B6 and B3. Cantaloupe is low in calories and a delicious treat.

Codfish

19. Codfish 3 oz 439 mg

Codfish contains vitamins A, D, C, E, K, thiamin, riboflavin, niacin, and many other vitamins essential for good health.

Dried Apricots - A Great On the Go Snack

20. Apricots (dried) 10 halves 407 mg

Apricots are packed with vitamin A, vitamin C, and contain tryptophan.

Make Healthy Choices for a Healthy Life

When it comes to potassium, there are a wide range of foods containing this essential mineral. Eating a variety of foods from all food groups can give you the potassium you need for a healthy body as well as a wide range of other essential nutrients for healthy living. This complete list of potassium rich foods will get you started on the right path to health.

References: USDA National Nutrient Database for Standard Reference

The American Heart Association Website