Foods High in Potassium

Potassium Rich Food

Foods High in Potassium --Banana

Before we address foods high in potassium, let's briefly discuss what it is and what it does in our body.

What is potassium?

Potassium is an electrolyte mineral that is essential for vibrant health. It is important for a healthy nervous system and helps to keep the heart thumping regularly.

It works with sodium to control the body's water balance and it aids in proper muscle contraction. It is necessary for chemical reactions within cells and it helps to lower blood pressure and the risk of stroke. It's important to note that it is not fully understood how potassium helps control blood pressure, but studies have shown that people whose diets consist of an ample potassium intake have a reduced risk of hypertension, heart attacks, and strokes. Potassium is also essential for conducting nerve impulses and it aids in energy metabolism among other metabolic functions.

Foods High in Potassium

Potassium Rich Food

Some of the richest foods in potassium include:

  • Orange Juice
  • Banana
  • Winter Squash
  • Tomato Juice
  • Vegetable Juice Cocktail
  • Avocado
  • Potato
  • Cooked dried beans
  • Molasses

    Foods High Potassium

    The following foods contain more than 200 milligrams of potassium per serving. As such, they are considered to be foods high in potassium.

    Foods High in Potassium – Fruits

  • Apricots - (Raw – 2 medium) ( Dry – 5 halves)
  • Avocado – ¼ whole
  • Banana – ½ whole
  • Cantaloupe – ½ cup
  • Dates – 5 whole
  • Dried fruits – ½ cup
  • Figs, dried – ½ cup
  • Grapefruit juice – ½ cup
  • Honeydew – ½ cup
  • Kiwi – 1 medium
  • Mango – 1 medium
  • Nectarine – 1 medium
  • Orange – 1 medium
  • Orange juice – ½ cup
  • Papaya – ½ whole
  • Pomegranate – 1 whole
  • Pomegranate juice – ½ cup
  • Prunes – ½ cup
  • Prune juice – ½ cup
  • Raisins – ½ cup

    Foods High Potassium – Vegetables

    (All portions are ½ cup)

  • Acorn squash
  • Artichoke
  • Bamboo shoots
  • Baked beans
  • Butternut squash
  • Beets, fresh then boiled
  • Black beans
  • Brussels sprouts
  • Chinese cabbage
  • Carrots, raw
  • Dried beans and peas
  • Greens, except Kale
  • Hubbard squash
  • Kohlrabi
  • Lentils
  • Legumes
  • Mushrooms, canned
  • Parsnips
  • Potatoes, white and sweet
  • Pumpkin
  • Refried beans
  • Rutabagas
  • Spinach, cooked
  • Tomatoes, tomato products
  • Vegetable juices

    Foods High in Potassium - Other Foods

  • Bran/Bran Products – ½ cup
  • Chocolate – 1.5-2 ounces
  • Granola – ½ cup
  • Milk, all types – 1 cup
  • Molasses – 1 tablespoon
  • Nutritional supplements
  • Nuts and seeds (unsalted) – 1 ounce
  • Salt substitutes – ½ cup
  • Salt free broth – ½ cup
  • Yogurt – ½ cup

    In addition to foods high in potassium, there are a number of herbs that contain this mineral. These include catnip, hops, horsetail, nettle, plantain, red clover, sage, and skullcap.

    Foods High in Potassium: About Potassium and Sodium

    Bear in mind that it is not only the total amount of potassium that is important, but so too is the balance with sodium.

    It's important to note that there is much debate as to the proper potassium-to-sodium ratio. However, both Mark Stengler, N.D. author of "The Natural Physician's Healing Therapies," and Michael T. Murray N.D. author of "Encyclopedia of Nutritional Supplements," state that experts recommend a 5:1 potassium-to-sodium ratio.

    Presently, Americans have a potassium-to-sodium ratio of less than 1:2 (according to nutritional researchers), meaning most people consume twice as much sodium than potassium. Many fruits and vegetables contain a potassium-to-sodium ratio of at least 50:1 or higher. For example:

  • Bananas – 440:1
  • Oranges – 260:1
  • Potatoes – 110:1
  • Apples – 90:1
  • Carrots – 75:1

    The recommended daily allowance for potassium is 2,000 milligrams for anyone 10 years and older.

    Supplements: Potassium Side Effects and Precautions

    If you have a kidney disease or kidney failure it is not advised that you take potassium supplements.

    People that are on digoxin, ibuprofen, naproxin, or potassium-depleting diuretics (such as lasix and thiazide diuretics), and cisplatin (chemotherapy drug), should not take potassium supplements without specific physician recommendations.

    Too high a dose of potassium supplements can cause side effects that include: nausea, vomiting, diarrhea, ulcers, muscle fatigue, irregular heart beat, and in very extreme cases, cardiac arrest.

    Side Note: We recommend that you always consult with your physician before taking any dietary supplements, especially the following people: * pregnant or nursing women * people on prescription medications * people who suffer from a health condition

    About Potassium Supplements and Dosage

    Many high quality multivitamins contain potassium that can help with daily consumption. Potassium is also available as a single supplement. In addition, supplements are available in several forms such as potassium citrate, gluconate, chloride etc. The preferred form is potassium citrate.

    By law, over-the-counter supplements cannot contain more than 99 mg of potassium per dose (pill).

    Again, always speak to a physician before taking any dietary supplements.

    One last comment about vitamins and minerals …….

    Having the proper balance of vitamins and minerals and other vital nutrients are crucial for vibrant health. Researchers discovered through scientific research that an excess amount of isolated vitamins and minerals can produce the same symptoms as deficiencies of vitamins and minerals. This is one reason why generally healthy people take a comprehensive multivitamin and mineral supplement for optimal health. In addition, many nutrients work together synergistically, and some nutrients cannot work at all without each other.

    However, there are exceptions when a single supplement is recommended by a physician for medical reasons.

    - Foods High in Potassium -

    Tips on Choosing a Potassium Supplement

    If a physician says that taking a single or multivitamin supplement is right for you, we recommend the following tips on selecting supplements in order for you to maximize your health benefit efforts.

    Ensure that the company follows pharmaceutical GMP compliance, which is among the most rigorous manufacturing standards possible.

    Dietary supplements are not strictly regulated, therefore, manufacturers do not have to guarantee the safety, effectiveness, or even the true content of their products.

    As such, many supplements are not labeled properly - the potency or purity may be inconsistent or misrepresented. In addition, some products tested also contained very harmful contaminates. In fact, according to, the leading provider of independent test results states:

    "Testing by shows that one in four supplements in the United States lacks the promised ingredients or has other serious problems."

    Therefore, it is absolutely crucial that you choose a manufacturer that follows pharmaceutical GMP compliance, which is the highest standard possible.

    - Foods High in Potassium -

    A Comprehensive Product

    One company that meets the above requirements -- and more -- is Xtend-Life Natural Products from New Zealand. Their flagship product called Total Balance contains a full spectrum of over 70 nutrients that the body needs for optimal 'whole' body health, including potassium citrate. It also includes amino acids, specialty nutrients, standardized herbal extracts, enzymes, vitamins, potent antioxidants, and other minerals.

    All of the ingredients are scientifically combined in a synergistic way to enhance and maximize the efficacy of each other.

    We here at Nutritional-Supplement-Educational-Centre have been taking Total Balance for several years now and can personally attest to its excellent results such as significantly more energy, vitality, and an improved sense of well being.

    We hope this webpage discussing foods high in potassium was useful to you.

    Much more than Foods High in Potassium can be found at our Health Supplement Guide page
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