What foods are rich in potassium? Read to find out more about Potassium and its Significance to our body- Wellness Love.

Introduction :

Potassium is macro mineral required by our body to perform various functions. Let's go through some of the foods containing potassium. But, before that let's have a quick look on the functions of potassium.

Banana, Fruit, Healthy, Yellow, Tropical

Functions of potassium in our body :




  • Helps in fluid and electrolyte balance .
  • Helps in conduction of nerve impulses.
  • Helps in muscle and nerve coordination.
  • Prevents osteoporosis by losing losing off excess calcium in urine.
  • Prevents kidney stones.
  • Prevents high blood pressure by removing excess sodium through filtration process of renal system.

Therefore, from above we understand that potassium has vital functions although this macro mineral is often neglected compared to its counterparts such as calcium,and sodium .

Hypokalemia :

Reduced levels of potassium in blood is termed as hypokalemia.

Normal potassium levels in blood :

3.5 - 5.0 mEq/L of blood.

Signs and symptoms of Hypokalemia :

  • Unexplained fatigue
  • Weakness
  • Muscle cramps
  • Tingling sensation
  • Numbness
  • Constipation
  • High blood pressure
  • Body pain
  • If severe deficiency, breathing difficulty.
Recommended Dietary Allowance :

3500 - 4700 mg of potassium per day for Healthy adults.


Sources of potassium :

1. Banana :

Banana is the first food that comes in our mind when we talk about potassium rich foods.
A medium sized banana provides with 425 mg of potassium.






2. Oranges :

Along with its vitamin C , vitamin A , folate, calcium, antioxidants, oranges also provide us with potassium.
Each orange depending upon the size contains approximately 240 mg of potassium.

Tangerines, Fruit, Clementines

3. Spinach :

Spinach is a super food which contains approximately 500 mg of potassium in a cup.

Spinach, Healthy, Green, Dieting, Greens

4. Avocado :

Avocado fruit is gaining popularity these days . It has a whole range of benefits including its potassium content which may help people with high blood pressure.

Each 100 gms of avocado provides you with  485 mg of potassium.

Avocado, Vegetable, Food, Healthy

5. Tomatoes:

A medium sized fresh tomato contains about 292 mg of potassium along with its fiber content, vitamin C and folate. It helps in heart health.

Tomatoes, Bio, Balcony, Rain, Vegetables

6. Mushrooms :

Mushroom contains nearly 350 mg of potassium per 100 gms Therefore making it heart friendly diet as it reduces blood pressure levels . It is also loaded with protein, fiber , vitamins and antioxidants.

7. Potatoes  :

Potatoes are rich source of potassium which can provide you with 600 to 1000 mg of potassium with just one boiled potato depending on its size.

Potatoes, Vegetables, Erdfrucht, Bio

8. Raisins :

These dried grapes which is rich in calories provides you with great energy with potassium.
100 gms of raisins can provide 750 mg of potassium approximately.

Raisin, Grapes, Dry, Fruit, Wine, Food

9. Cucumber :

This mighty vegetable with it's less calories can provide around 150 mg of potassium per 100 gm.
This makes a ideal choice for people who wants to lose weight as it has less calories giving you adequate hydration with potassium.

Cucumbers, Vegetables, Green, Healthy

10. Green peas :

This vegetable when added to any dish makes it more tasty provides with 245 mg of potassium per 100 gms.

Peas, Vegetable, Healthy, Health

11. Dried apricots :

Dried apricots are dehydrated fresh apricots .
100gm of apricots contain 1160 mg of potassium. 
If you eat around 4 to 6 apricots it provides around 8 to 10 % of recommended daily intake.

Dried Apricots, Apricot, Dried, Food

12. Coconut water :

Coconut water is natural refreshing hydrating drink which has fewer calories , less sodium and nearly 10 times more potassium than sports drink.
When you have diarrhoea, fever you take this natural drink which replenishes you with minerals lost and provides you energy.

Coconut, Tree, Coconut Tree, Palm

13. Fish :

Certain sea foods like salmon, swordfish too contain potassium.

Food, Salmon, Teriyaki, Fish, Eat, Dish

14. Beans :

A variety of beans , soybeans , lentils, black and white beans all contain potassium content more than that of banana.
A cup of white beans provides with nearly 800 mg of potassium.

Beans, Health, Harvest, White Beans

15. Pomegranate:

Pomegranate being the healthiest fruit with its Vitamin B, C , fiber content, anti oxidants along with potassium.
100 gms of pomegranate provides 236  mg of potassium.

Pomegranate, Open, Cores, Fruit, Fruits

Can we take potassium supplementation ?

Supplementation should never be taken without advice from doctor as potassium levels greatly impact  heart, muscle and nerve conduction.

Note :

People with kidney related diseases are advised to eat foods with low potassium content . Kidneys filter out excess potassium . When kidney function is impaired, potassium remains in body which causes muscle and nerve related problems.
Therefore, people with kidney related diseases should follow proper instruction from doctor regarding the diet to be followed.
High potassium levels termed as Hyperkalemia is often caused by certain diseases relating to kidney which may lead to nausea, tiredness, irregular heart rate, chest pain.


Conclusion :

This blog throws light on often neglected mineral, potassium. Less or more levels of potassium alters the health in significant way . Therefore consult doctor if you have above symptoms.
If found informative, please do share it with your family and friends. 





Disclaimer :

This blog is for informational purpose and not a substitute for
medical advice. Always seek the guidance of your doctor. Do not ignore medical advice because of something you have read on this website. 

Thank you..

What foods are rich in potassium? Read to find out more about Potassium and its Significance to our body- Wellness Love. What foods are rich in potassium?  Read to find out more about Potassium and its Significance to our body- Wellness Love. Reviewed by Divya Lokesh on December 07, 2019 Rating: 5

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