Potassium Rich Foods - List of Foods High in Potassium

Potassium rich foods are listed below and are categorized according to the fruits, vegetables, dairy products and other potassium rich foods. Here is a list of foods high in potassium.

Vegetables

1. •Artichoke
   

2. •Acorn squash
   

3. •Baked beans
   

4. •Butternut squash
   

5. •Bamboo shoots
   

6. •Fresh or boiled beet
   

7. •Black beans
   

8. •Lima beans
   

9. •Cabbage
   

10. •Brussels sprouts
    

11. •Carrots
    

12. •Dried peas and beans
    

13. •Hubbard squash
    

14. •Lentils
    

15. •Legumes
    

16. •Mushrooms
    

17. •Turnip cabbage
    

18. •Pumpkin
    

19. •Potatoes (Read more on health benefits of potatoes)
    

20. •Parsnips
    

21. •Refried beans
    

22. •Cooked spinach
    

23. •Tomatoes and tomato products
    

24. •Yellow turnips
    

25. •Vegetable juices
    

26. •Lettuce
    

27. •Kidney beans
    

28. •Cauliflower
    

29. •Broccoli
    

Fruits

The fruits from the potassium rich foods chart are as follows:

1. •Apple
   

2. •Apricots
   

3. •Avocado
   

4. •Cantaloupe
   

5. •Bananas
   

6. •Dates
   

7. •Figs
   

8. •Kiwi fruit
   

9. •Mango
   

10. •Orange and orange juice
    

11. •Papaya
    

12. •Peach
    

13. •Strawberries
    

14. •Watermelon juices
    

15. •Raisins
    

16. •Prunes and prune juice
    

17. •Pear
    

18. •Nectarines
    

19. •Honeydew
    

20. •Grapefruit
    

21. •Pomegranate
    

Meat and Fish

Potassium is also present in meat and fish. Here is a list of sea foods and meat high in potassium.

1. •Beef
   

2. •Chicken
   

3. •Lamb
   

4. •Pork
   

5. •Liver
   

6. •Turkey
   

7. •Veal
   

8. •Bass
   

9. •Flounder
   

10. •Haddock
    

11. •Halibut
    

12. •Oysters
    

13. •Perch
    

14. •Salmon
    

15. •Scallops
    

16. •Tuna
    

Beverages

There are certain beverages that contain potassium. They are listed as follows;

1. •Beer
   

2. •Red wine
   

3. •White wine
   

4. •Cider
   

Other Foods

The other foods that are included in the potassium rich foods chart are as follows:

1. •Bran products
   

2. •Chocolate
   

3. •Granola
   

4. •Molasses
   

5. •Milk
   

6. •Nuts and seeds
   

7. •Peanut Butter
   

8. •Yogurt
   

9. •Peanuts
   

10. •Ice milk
    

11. •Eggs
    

12. •Wheat bread
    

13. •Apple cider vinegar (Read more on health benefits of apple cider vinegar)
    

14. •Cottage cheese
    

15. •Ricotta cheese
    

16. •Vanilla Ice-cream
    

17. •Cinnamon raisin bagel
    

18. •Plain bagel
    

19. •French bread
    

20. •Plain bagel
    

21. •Onion, poppy and sesame seed bagel
    

22. •Oatmeal bread
    

23. •English muffins
    

24. •Cocoa powder

Walnuts
This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. Walnuts' concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.

Garbanzo beans (chickpeas)

Garbonzo beans (also known as chickpeas) have a delicious nutlike taste and buttery texture. They provide a good source of protein that can be enjoyed year-round and are available either dried or canned.

Garbanzos are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. But this is far from all garbanzos have to offer. Garbanzos are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them.

Almonds

A study published in the British Journal of Nutrition indicates that when foods independently known to lower cholesterol, such as almonds, are combined in a healthy way of eating, the beneficial effects are additive. In this study of 12 patients with elevated LDL cholesterol levels, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber (in high amounts in beans, oats, pears) reduced blood levels of all LDL fractions including small dense LDL (the type that most increases risk for cardiovascular disease) with near maximal reductions seen after only 2 weeks.

In addition to their cholesterol-lowering effects, almonds' ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium (that's 24.7% of the daily value for this important mineral), plus 257 mg of potassium.

Apples

According to the latest research, the old saying, "An apple a day keeps the doctor away," is fact, not just folklore. The nutritional stars in apples-fiber, flavonoids, and fructose-translate into apples' ability to keep us healthy.

Eggplant

In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin

Spinach

We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor and is most readily available

Summer Squash

Promotes Optimal Health

Although not as potent as root vegetables like burdock, garlic or onion, squashes have been found to have anti-cancer type effects. Although phytonutrient research on squash is limited, some lab studies have shown vegetable juices obtained from squash to be parallel to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes).

Supports Men's Health

In research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other phytonutrient-containing foods, squash may be helpful in reducing BPH symptoms.

Well-Rounded Cardiovascular Protection

The traditional nutrients provided by summer squash are equally impressive. Our food ranking system qualified summer squash as an excellent source of manganese and vitamin C and a very good source of magnesium, vitamin A (notably through its concentration of carotenoids, including beta-carotene), fiber, potassium, folate, copper, riboflavin, and phosphorous.

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