20 Foods High in Potassium That Aren’t Bananas

Potassium is the dietary equal of HIIT: everybody is aware of it’s essential, however not many individuals know why. Just like consuming dietary fiber and healthy fat, consuming meals excessive in potassium is essential to sustaining good well being.

Without enough potassium, you may expertise muscle cramps, fatigue, or elevated blood strain. So, learn on to study what potassium is, why your physique wants it, and the way to make sure you’re getting sufficient.

What Is Potassium?

Potassium is a key mineral for our our bodies. “It’s discovered inside cells, and is significant in regulating fluid and electrolyte steadiness within the physique,” says Jennifer Glockner, R.D.N. and creator of Smartee Plate.

As a result of potassium is an electrolyte, she explains, it helps conduct electrical expenses within the physique, which in flip helps contraction of the center and muscle groups.

How A lot Potassium Do I Want Per Day?

In response to the 2021–2025 Dietary Tips for People, the recommended daily intake of potassium for the typical wholesome grownup is 2,600 mg for girls and three,400 mg for males.

“Most of us don’t devour sufficient recent fruits and veggies,” says Glockner, “and due to this fact, we don’t devour sufficient potassium in our eating regimen.”

After all, it’s unlikely (and doubtless inadvisable) that you just’ll get 3,400 milligrams of potassium from only one meals supply. However you will get sufficient potassium by taking a diverse strategy to your eating regimen, and prioritizing meals excessive in potassium, like fruits, greens, and legumes.

Can You Overdose on Potassium?

Most individuals have a tough sufficient time consuming the really helpful quantity per day, so it’s troublesome to get an excessive amount of potassium.

“Nevertheless, these with impaired kidney operate ought to seek the advice of their healthcare supplier and almost definitely will probably be instructed to restrict potassium consumption,” says Beachbody Senior Diet Supervisor Krista Maguire, R.D., C.S.S.D.

That’s as a result of the kidney is chargeable for flushing out extra potassium in your urine. In case you have kidney illness, although, “the kidney can’t take away the surplus potassium, which then accumulates within the blood, and will trigger hurt,” says Glockner. This can lead to a situation known as hyperkalemia, which Glockner says could contribute to coronary heart issues.

In case you have a historical past of kidney illness or coronary heart points, discuss to your physician to make sure you’re getting the correct quantity of potassium.

What Are the Advantages of Potassium?

Consuming meals excessive in potassium is essential for normal cell operate, Maguire says. “Potassium can also be essential for coronary heart well being in that it could assist preserve regular blood strain,” she explains. “Particularly when sodium consumption is excessive.”

That’s why upping your potassium consumption whereas concurrently decreasing your sodium consumption could assist maintain healthy blood pressure, Glockner says, doubtlessly main to raised total heart health. Elevated potassium consumption has additionally been linked to raised bone mineral density, she provides.

20 Finest Sources of Potassium

Bananas aren’t the one — and even finest — supply of potassium.

“There are meals that present much more,” Maguire says, like sure dried fruits and legumes.

Attempt to get your day by day potassium from quite a lot of meals so you’ll be able to rating different vitamins on the similar time. Suppose: fiber, unsaturated fats, protein, and a slew of various essential vitamins.

Right here’s an inventory of wholesome meals ordered from highest in potassium to lowest.

1. White Beans

One cup, canned, incorporates 1,189 milligrams of potassium

 

2. Dried Apricots

One half cup incorporates 1,101 milligrams of potassium

 

3. Swiss Chard

One cup, cooked and chopped, incorporates 961 milligrams of potassium

 

4. Lentils

One cup, cooked, incorporates 731 milligrams of potassium

 

5. Acorn squash

One cup, cooked and mashed, incorporates 644 milligrams of potassium

 

6. Potato

One medium potato, baked with flesh, incorporates 610 milligrams of potassium

 

7. Kidney beans

One cup, canned, incorporates 607 milligrams of potassium

 

8. Raisins

One half cup incorporates 598 milligrams of potassium

 

9. Yogurt

One cup, plain and low-fat, incorporates 573 milligrams of potassium

 

10. Lima beans

One cup, canned, incorporates 530 milligrams of potassium

 

11. Tomato juice

One cup, canned, incorporates 527 milligrams of potassium

 

12. Soybeans

One half cup, boiled, incorporates 485 milligrams of potassium

 

13. Banana

One medium fruit incorporates 422 milligrams of potassium

 

14. Peas

One cup, boiled, incorporates 384 milligrams of potassium

 

15. Candy potato

One medium potato, boiled, incorporates 347 milligrams of potassium

 

16. Avocado

One half of a medium avocado incorporates 345 milligrams of potassium

 

17. Spinach

2 cups, uncooked, comprise 335 milligrams of potassium

 

18. Salmon

3-oz. fillet, Atlantic, farmed, incorporates 326 milligrams of potassium

 

19. Beets

One half cup, boiled and sliced, incorporates 259 milligrams of potassium

 

20. Brussels sprouts

One half cup, cooked, incorporates 247 milligrams of potassium