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The Best Way to Get Potassium

 

Medically reviewed by Amy Gorin, MS, RDN

Want to know the best way to get potassium? You may be surprised about the top dietary sources of potassium, as well as the potassium content of foods you love.

 

If I had to pick my favorite snacks, bananas would definitely rank in my top three. The fruit is jam-packed with fiber, vitamin C, and—you guessed it—potassium! And frozen bananas really jazz up a healthy coffee smoothie. But most of us can only eat ~ so ~ many bananas before we feel like we're starting to turn into one. So on the days you're not feeling a naner, are you totally out of luck when it comes to getting enough potassium for the day?

Not at all! In fact, when it comes to the best way to get potassium, there are plenty of potassium-rich foods out there. And maybe, just maybe, you're already eating some of them and may just not realize how jam-packed with potassium they are.

 

To help you get enough of the heart-helping nutrient, I'm rounding up a whole bunch of foods that rank high on the potassium scoreboard. Plus, I've got a fudgy brownie recipe that'll satisfy your sweet tooth and provide a ton of nutrition. Let's get started!

 

Want a list of potassium rich foods? Suffering from a potassium deficiency? These potassium foods will help. Plus, they're all top blood pressure foods! #potassium #minerals #nutrition #heartmonth #sodium

Why Potassium is Important

Before we start talking about potassium-rich foods, let's cover why you need potassium. For starters,

the mineral helps regulate blood pressure by counteracting some of the effects of sodium. Keeping your

potassium levels up can even help decrease your risk of high blood pressure.

 

Potassium is also an electrolyte and helps balance out fluid levels. That's why you often see it as an

ingredient in sports drinks. Thus, it might also help exercise performance. Read: If your levels are too low, this

could cause muscle cramping.

 

Plus, if you're following the keto diet, that can lead to a decrease in intake of potassium. This is because

potassium is found in many fruits and vegetables, which you limit intake of on the ketogenic diet. Plenty of

lower-carb sources of potassium exist, such as avocado and broccoli.

 

Want a list of potassium rich foods? Suffering from a potassium deficiency? These potassium foods will help. Plus, they're all top blood pressure foods! #potassium #minerals #nutrition #heartmonth #sodium

How to Get Potassium

 

Before we start talking about potassium-rich foods, let's cover why you need potassium. For starters,

the mineral helps regulate blood pressure by counteracting some of the effects of sodium.

 

Potassium is also an electrolyte and helps balance out fluid levels. That's why you often see it as an

ingredient in sports drinks. Thus, it might also help exercise performance. Read: If your levels are too low, this

could cause muscle cramping.

 

Plus, if you're following the keto diet, that can lead to a decrease in intake of potassium. This is because

potassium is found in many fruits and vegetables, which you limit intake of on the ketogenic diet. Plenty of

lower-carb sources of potassium exist, such as avocado and broccoli.

 

Here's a quick list of more foods rich in potassium, including many plant-based sources of potassium as well

 

as drinks high in potassium. You'll see that fruits and vegetables are some of the best sources!

Swiss Chard

Here's a leafy green veggie that's low in calories and full of nutrients. In just one cup of cooked Swiss chard , you get only 20 calories but more than 3 grams of protein and almost 4 grams of fiber.

 

That's of course in addition to plenty of blood-pressure-helping potassium! I love to sauté the leafy greens and eat them as a side dish or with pasta.

Sweet Potato

I love this sweet vegetable, which provides potassium. When it comes to vegetables with potassium, sweet potatoes are one of the best options. A large sweet potato contains 855 milligrams of potassium, which is 18% of the daily value.

 

The veggie is also an excellent source of fiber, which helps to keep you fuller for longer, providing about 6 grams per large sweet potato. I find that baked sweet potatoes  with a dash of nutmeg are super delicious. Pureed sweet potato also makes a great base for cauliflower flatbread pizza.

Avocado

A half of an avocado offers a good amount of potassium, providing about 10% of your daily need. You can add avocado to many dishes. Try adding slices to the top of an omelet or to a salad.

Prunes

Do you snack on prunes on the daily? You should! In addition to providing fiber, the fruit offers potassium, which may help bone health by helping to increase bone mineral density. If you prefer prune juice, that works too!

Cantaloupe

One of my favorite summer treats, and I like to eat it the way my mom served it to me growing up—balled! In a cup of balled cantaloupe, you get 473 milligrams of potassium. The fruit is also rich in immunity-helping vitamin C.

Carrot Juice

When it comes to vegetable juices, this one is full of nutrition. I actually just had a glass of carrot juice, and it was so refreshing! And the juice juice is a good source of potassium, providing 689 milligrams per cup. That's much more potassium than orange juice!

Tomato Juice

In addition to the antioxidant lycopene, you get 556 milligrams of potassium per cup of tomato juice!

Pomegranate Juice

Surprised that fruit juices boast potassium? In a cup of pom juice, you get  the juice of two whole pomegranates. This amount is a good source of potassium, offering 600 milligrams, about 17% of the daily value. The juice gets its ruby red color from polyphenols.

Coconut Water

There's a reason coconut water is often a stand-in for Gatorade. Per cup, you get 600 milligrams of the electrolyte potassium!

Soy Milk

In a cup of soy milk, you get 7 grams of protein per cup. It’s also a good source of potassium, providing 10% of the daily value per serving. Plus, you get some fiber, about 2 grams.

Nuts

Are nuts high in potassium? You bet! In a 1/2 cup of mixed nuts, you get more than 400 milligrams of potassium. Brazil nuts are particularly loaded with the mineral.

Jackfruit

Often used as a meal alternative, jackfruit is a good source of cholesterol-helping fiber. It’s also a good source of potassium, as well as immunity-helping vitamin C. Plus, jackfruit is one of the tastiest fresh fruits out there if you'd like to eat is as is.

Pork

I know this might seem like an odd food to highlight. But pork is indeed a good source of potassium. It's also an excellent source of many B vitamins, including thiamin, vitamin B6, and niacin. 

 

DYK that a medium banana has enough potassium to satisfy just 9% of the daily value? While that may seem like a hearty amount of the mineral, there are plenty of foods out there that can help you get even more potassium per serving. 

 

Want even more potassium-filled ideas? Next time you go grocery shopping, load your cart with some of the nutritionist-approved veggies and pantry staples featured in my Food Network article. You can also swipe through this Muscle & Fitness article to get more ideas for the best sources of potassium, from fruits to legumes, plus my fave ways to serve 'em. 

 

I often get questions about potassium supplements. The mineral is so easy to get from food, so you really don't need supplements. If you are determined to take one, please seek medical advice before doing so.

 

Want a list of potassium rich foods? Suffering from a potassium deficiency? These potassium foods will help. Plus, they're all top blood pressure foods! #potassium #minerals #nutrition #heartmonth #sodium

Amy's Potassium-Rich Recipe to Try

 

Here's a recipe you'll love: Avocado Chocolate Brownies!

 

Now that you've read up on high-potassium foods on the market, you're probably on the hunt for creative ways to incorporate them into your diet. Well, you can end your search now with these gluten-free brownies.

 

Thanks to the avocado and prunes, you'll get a one-two punch of potassium, while the walnuts add filling fiber. Who knew brownies could be so darn nutritious?! Also puree prunes into a scrumptious prune jam. 

 

This blog post was updated in June 2020.

 

Want a list of potassium rich foods? Suffering from a potassium deficiency? These potassium foods will help. Plus, they're all top blood pressure foods! #potassium #minerals #nutrition #heartmonth #sodium

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I'd love to hear from you! Let me know what you think about these best forms of potassium. What top potassium-rich food are you eating? And let me know about any freezer or pantry meals you whip up!

 

Comment below, and tag @amydgorin on Instagram and Pinterest and @amygorin on Twitter and

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