Wondering if chicken is high in potassium? Discover how this lean protein can contribute to your daily potassium intake. Learn about other potassium-rich foods to keep your body functioning at its best.
Potassium is the unsung hero of the mineral world. It doesn’t get the attention it deserves, despite being needed for healthy cell function and fluid balance, nerve and muscle function, and countless other critical functions.
It’s uber important you get enoughpotassiumfrom your diet. Here’s a rundown of the 16 best potassium powerhouses to pack your plate with.
16 foods high in potassium
Here are 16 foods that are high in potassium:
Apricots pack a serious potassium punch. Just a 1/4 cup serving of dried apricots provides465 mgof potassium.
But that’s not all!Apricotsare also a great source of fiber, vitamin A, and antioxidants. You can add them to yogurt, oatmeal, or desserts. Plus, they’re the perfectportable snackfor when you’re on the go.
Move over, meat!Lentilsare here to show you that plant-based protein can be just as powerful! These legumes are not only packed with protein but also with potassium, fiber, and iron. Just one cup of cooked lentils can provide731 mgof potassium. It also contain high fiber, protein, and iron content.
And the great thing about lentils is that they’re cheap, versatile, and tasty. So use them in everything from soups and stews to salads and burgers.
Acorn squash
Acorn squash can be roasted, mashed, or used as a healthy alternative to fries. This little dinkywinter squashis not only deliciously sweet and nutty but also packed with fiber, vitamins, and minerals.
A one-cup serving of cooked acorn squash contains896 mgof potassium. It’s also a great source ofvitamin C, which can help boost your immune system and protect your skin fromfree radical damage.
Prunesmay not have the most glamorous reputation. But these dried plums deserve more love, especially when it comes to potassium! Prunes are a potassium powerhouse coming in hot at293 mgper 1/4 cup. They’re also rich in fiber,vitamin K, and antioxidants, making them a great addition to any healthy diet.
And let’s not forget about their digestive benefits —pruneshave long been known to help keep things moving in the gut department. So adding some prunes to your snack rotation will boost potassium and keep you regular. Win-win!
Raisins, a.k.a. dried grapes, are rich in fiber, antioxidants, vitamins, and minerals. While they’re not the most glamorous food around, they’re a handy snack, and you may add them tosweetandsavory dishes.
Just be mindful of portion sizes, as raisins are high in natural sugars, and it’s easy to get carried away! However, a 1/4 cup serving provides298 mgof potassium, so they’re a sound calorific investment.
Who doesn’t love spuds? Potatoes are a delicious and nutrient-packed veg. A single medium-baked potato packs926 mgof potassium. Wowza!
But that’s not all —potatoesare also a great source of fiber, vitamin C, and other nutrients. Remember to take care with how you prepare them, as loading up on butter, sour cream, and other high-fat toppings can quickly turn this healthy vegetable into a calorie bomb.
Kidney beans
One cup of canned kidney beans boasts607 mgof potassium. They’re also nutrient-dense, tasty, and at home in all sorts of dishes, like soups, stews, and salads. You can also mash them up with spices and use them as a protein-packed spread on toast or bread, and who can forgetchilior bean burgers?
Orange juice
A classic breakfast staple that delivers449 mgof potassium per cup, along with vitamin C, folate, and a bevy of antioxidants.
Yes, it’s nutritious, but you need to choose yourorange juicewisely, as many store-bought brands are loaded with added sugars. To keep your orange juice healthy and potassium-packed, opt for freshly squeezed or 100 percent pure orange juice with no added sugars or preservatives.
With443 mgof potassium per 1/2 cup serving, soybeans will power your muscles and keep your nerves firing on all cylinders. And they cram in a ton of protein into their little beanie bodies.
To get more soybeans in your life, try tossing them into salads, stir-fries, and soups or replacing meat with soy in dishes like veggie burgers or tacos. You can even try tofu, which is made from soybeans and is a potassium-rich protein source that can be grilled, baked, or scrambled to your liking.
A yummy medium-sized nana provides an impressive422 mgof potassium. But they’re alsoa-peel-ingin other ways. They’re a great source of fiber, vitamin C and B6, fiber, and antioxidants, making them the “top banana” of snacks for busy folks on the go.
For a differentbanana snack, why not insert a popsicle stick, dip them in melted chocolate, and pop them in the freezer for a potassium-packed treat on a hot day?
But don’t go bananas! These nutrient-rich fruits are also relatively high in natural sugars and calories, so enjoy them in moderation.
Not only is 1% milkudderlydelicious and low-fat, but it’s also a surprising source of potassium. With about388 mgof potassium per cup, plus calcium, magnesium, and zinc, drinking 1% milk is an easy way toboost your mineral intake.
Slap it in smoothies, coffee, tea, or your post-workout recovery drink. You can alsomilk itfor all its worth by using it as a base for homemade soups or sauces.
Spinachis the superhero of leafy greens. Not only is it packed with vitamins and minerals, but it’s also a Popeye-approved source of potassium. Oh yes, you’ll get292 mgof potassium from 2 cups of raw spinach. And if that’s not enough to persuade you to pop some spinach in your smoothie, it’s also rich iniron, a mineral crucial for transporting oxygen in the blood and supporting the immune system.
Chicken breast
Chicken breastisthelean, mean protein machine that’s a staple of many healthy diets. And with242 mgin a 3-ounce serving, it’s acluckinggood source of potassium. It’s also low in fat and calories, making it a great choice for weight management.
Another great thing about chicken breast is that you can use it in countless recipes. From stir-fries and salads to soups and sandwiches, there’s no limit to the delicious ways you can enjoy this lean and nutritious meat.
But as with any meat product, handling and cooking chicken safely is important toreduce the riskof foodborne illness.
Looking for a potassi-yummy snack? Grab ayogurtand boost your potassium intake by around398 mgper 6-ounce serving. And with its calcium, protein, and gut-friendly probiotics, it’s a creamy and nutritious treat.
Besides enjoying a yogurt as is, you can mix in your fave fruits, nuts, or choccy bits to elevate its snack status or use it as a base for creamy dips and dressings.
And for those who prefer a plant-based option, there are plenty of vegan yogurts made from soy milk that also rock potassium.
PSA:Soy yogurtis much lower in potassium, than regular cow’s milk yogurt.
Salmonis a fatty, flavorful fish that’s one of the most nutritious foods on the planet and afin-tasticsource of potassium. With about534 mgof potassium per 3-ounce serving, salmon is a great way to support healthy muscle and nerve function. It’s also packed with B vitamins andomega-3 fatty acids, which are heart-healthy fats that lower inflammation and support brain health.
But if you’re thinking that fresh salmon is too pricey to indulge in regularly, canned salmon is a more budget-friendly alternative with similar benefits. You can use it in salads, spreads, or patties for a quick and easy meal that’s just as nutritious as fresh salmon.
Got beef? Maybe you should at300 mgof potassium in 3 ounces.Beefis a delicious and versatile protein source and a rich source of other essential nutrients, like iron, zinc, and vitamin B12. These nutrients are important for maintaining healthy red blood cells, supporting immune function, and promoting optimal brain health.
When choosing beef, opt for lean cuts, such as sirloin or round steak, and prepare it with healthy cooking methods, like grilling, baking, or broiling, to maintain its nutrient content while keeping calorie intake in check.
Benefits of potassium
Potassium is the boss of cells. It makes sure they contain the correct amount of fluid to enable them to work properly. It’s best buds with sodium, the mineral that regulates the fluids outside of the cells. Besides fluid balance, here are some of themany other benefitsof potassium:
How much potassium do you need?
You know it’s critical, but how much potassium do you actually need? Theadequate intake (AI)for adult males is 3,400 mg per day, and for females, it’s 2,600 mg. But pregnant folks should aim for 2,900 mg, and anyone chestfeeding needs around 2,800 mg per day. It’s worth noting, though, that these are general guidelines, and your needs may vary based on your age, activity level, and overall health.
Unfortunately, most Americans fall short of these levels, with an average intake of around2,496 mg daily. A diet high in processed, sugary, fatty foods may be low in potassium and other essential nutrients, leaving people open to deficiencies. So, instead of opting for these less nutritious foods, consider adding more potassium-rich whole foods like veggies, fruits, and meats to your meals and snacks.
Can you eat too much potassium?
While potassium is essential for health, you can have too much of a good thing. But, if you’re healthy, with normal kidney function, you can’t overdose on potassium as you excrete the excess in your pee. This is why expertshaven’t setan upper safe limit for potassium. In fact, there is no evidence to suggest it’s even possible to overdose on potassium from food.
However, folks with kidney problems may have issues as they can’t get rid of excess potassium efficiently. So it can build up in the blood, termed hyperkalemia, and can cause serious health problems like irregular heart rhythms or cardiac arrest. That said, be mindful of yoursupplementand salt substitute intake.
Potassium is an essential nutrient that plays a crucial role in health and well-being. From regulating fluid balance and blood pressure to supporting proper muscle and nerve function, potassium is critical for countless bodily processes.
Fortunately, getting enough potassium in your diet isn’t too challenging, as there are plenty of delicious and nutritious foods that can help you meet your daily needs. Try popping apricots and prunes in your morning porridge, grilling salmon and baking spuds for dinner, or sneaking a handful of raisins when you’re peckish There’s no shortage of options to choose from.
Just aim for around 2,600 mg of potassium daily for females or 3,400 mg per day for males, and remember to vary your sources to get a wide range of nutrients in your diet.
