Potassium is a mineral that is found in almost every food item we eat, differing only in the amount. So, a well balanced diet, with fruits, vegetables, milk, etc in it, is all you need to maintain the proper level of potassium in the body. Though lack of potassium has not been directly linked to a disease, the mineral has been found to be of great importance in helping body perform its vital functions. However, even too much of potassium is not good for health. An average adult is required to consume 2,100 to 3,200 mg of potassium in a day. Check out the amount of potassium in various food items, mentioned below, to know whether you are getting enough potassium in your daily diet or not.
List of Foods High in Potassium
|
Food Item
|
Amount
|
Potassium Content
|
|
Apple
|
1 medium
|
143 mg
|
|
Apricot
|
1 medium
|
107 mg
|
|
Banana
|
1 medium
|
555 mg
|
|
Grapes - Green Seedless
|
1 cup
|
220 mg
|
|
Kiwi Fruit, Raw
|
1 medium
|
252 mg
|
|
Orange
|
1 medium
|
237 mg
|
|
Papaya
|
8 oz
|
936 mg
|
|
Peach
|
1 large
|
234 mg
|
|
Pear
|
1 medium
|
208 mg
|
|
Pineapple
|
1 medium
|
204 mg
|
|
Raisins
|
4 oz
|
305 mg
|
|
Strawberries
|
1 cup
|
244 mg
|
|
Brussel Sprouts, Cooked
|
1 cup
|
504 mg
|
|
Cabbage, cooked
|
1 cup
|
277 mg
|
|
Onion
|
1 medium
|
157 mg
|
|
Peas - Fresh, Cooked
|
8 oz
|
98 mg
|
|
Potato, Baked
|
1 medium
|
103 mg
|
|
Pumpkin, canned
|
4 oz
|
180 mg
|
|
Spinach, steamed
|
8 oz
|
167 mg
|
|
Sweet Potato
|
1 small
|
300 mg
|
|
Tomato
|
1 medium
|
366 mg
|
|
Ice Cream
|
8 oz
|
105 mg
|
|
Milk, Skim
|
8 oz
|
178 mg
|
|
Yogurt, Low Fat
|
8 oz
|
178 mg
|
|
Peanuts, Roasted
|
4 oz
|
404 mg
|
|
Peanut Butter, Natural
|
1 tbsp
|
94 mg
|
|
Rice, Brown
|
1 cup
|
105 mg
|
Importance of Potassium Diet
- Potassium helps in decreasing the amount of calcium excreted in urine. This, in turn, helps in minimizing the risk of kidney stones.
- For the same reason as above, potassium helps maintain the level of calcium in the body and thus, protect the bones from osteoporosis.
- Potassium helps improve the action of insulin in the body.
- Potassium has been found to be beneficial for those suffering from blood pressure and stroke risk.
- Potassium helps in maintaining the normal functioning of the heart and nervous system.
