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Foods High in Potassium - List of Foods High in Potassium

Potassium – one of the most important compounds in our body needs in order to ensure overall well-being of the body. A lack of potassium in the body can often lead to the onset of a number of diseases and can also prevent proper growth of the body in case there’s a deficiency of potassium in children in their growing-up years. It’s important to eat foods high in potassium in your diet daily in order to ensure the body is supplied with the recommended daily intake of potassium every single day.

It is important to know that potassium is an essential mineral that works to aid communication between nerves and muscles and helps move nutrients into cells. This potassium is found in varying amounts in different kinds of foods. However the richest sources of potassium are most of the green leafy vegetables, which we often like to avoid in our diet and these foods high in potassium can do a lot of good to our body. Eating a balanced diet and combining these foods in different ways is the key to benefit from potassium.

foods high in potassium

Foods High in Potassium: Know More

Potassium is largely related with improved blood pressure control.В There are many studies which suggest that how regular consumption of foods high in potassium helps to lower the blood pressure and keep the heart in check. There are several mechanisms contributing to this beneficial effect, including improved kidney function, reduction in blood clotting, and the more efficient opening of blood vessels. Besides all this potassium also helps to keep kidney health in check and helps to prevent kidney stones to a large extent. It is important to note here that the recommended daily intake of potassium for children, adults, men and women may be different. The daily value of potassium is 3,500 milligrams and this is the um intake you need to take.

List of Foods High in Potassium:


Kale is really low in calories and on top of it; it is really rich in vitamins, protein, fibre, minerals and phytonutrients which do a whole lot of good for the body. You can simply include it in snacks or include it for making salads and vegetables as well.

Try baking some kale chips in assorted flavors and that just serves as the best snacks in between meals. Even doctors highly recommend eating this kale and specially advise it to patients who suffer from diabetes and blood pressure problems. You should simply just include kale in your diet as it definitely one of the best foods high in potassium you can ever consume.


Avocados are one the best foods high in potassium and you must definitely try and include it as a part of your daily diet if you want to derive all the health benefits from it. Avocados are really rich in fibre and monounsaturated fats which when combined work together to fight the blood pressure levels in your body and giving you a healthy flow.

You can simply have them between your meals or add them to your salads or use them in tacos. Just search over the internet for the incredible ways through which you can add avocados to your diet and gain the maximum from this fruit.


Haven’t we all grown up on watching Popeye getting all his energy from the super food spinach? Well, it’s certainly not a myth. Spinach is one of the best foods high in potassium which helps us not only in losing weight but it also lowers the bad cholesterol, increases metabolism and stimulates the conversion of fats in our body. Cook spinach in a number of ways in your diet. Make salads, cook curries, or just make vegetables or vegetable pancakes. Spinach is a must have in everyone’s diet.


Salmon is one of the best foods high in potassium that we can eat. Boiled, grilled or baked, this fleshy fish is rich in omega-3 fatty acids that improve the metabolic markers for any heart disease. Not only this, salmon is one of the best foods healthy for heart which is extremely rich in selenium, an antioxidant that boosts cardiovascular protection. Having salmon on a regular basis will go a long way in maintaining a healthy heart and preventing any kind of heart disease from attacking you. There are a number of interesting ways you can include salmon in your diet.


High potassium content in Bananas is highly effective in lowering blood pressure and they are one of the most effective foods that lower blood pressure quickly. It is the high content of potassium in bananas which helps to lower blood pressure and keeps it in check, thus it is one of the best foods high in potassium that we can consume. If you love bananas, have them anytime in the first half of the day. See how your blood pressure levels drop within months. Bananas help reduce the blood pressure most organically and keep hypertension in check!


Broccoli is an essential food high in potassium and can be used to cook a whole lot of delicious recipes. It is also one of the best detox foods to be added to your diet. Whether you eat raw or cooked, you can never go wrong with broccoli. Here it is important to know that just a 100gm serving of broccoli will give you almost 9% of the total recommended intake of potassium.

You can simply make some delicious main course dishes out of it, add it to your salads or just boil them and sprinkle a little pepper over them if you don’t want to cook them and eat. Broccoli is one of the most consumed foods high in potassium and even doctors advise having a regular consumption of this excellent veggie to benefit most from it.


Cantaloupe is one the best fruits that you can eat in your daily life to benefit in a number of ways. It really is one of the best foods high in potassium and is adopted by a large number of people who have blood pressure problems. It contains a high amount of potassium and that helps a lot to bring the blood pressure down.

However, make sure you eat at least half a cantaloupe every day to benefit from it. Cantaloupe is also really rich in antioxidants and aids any kind of healing process as well in the body. It helps to keep lipoprotein cholesterol levels down and that is one of the reasons why it’s one of the best foods for lowering blood pressure and giving you an overall good health.


Tomatoes are one of the best vitamin high in potassium we can add to our diet. These tomatoes are not just high in potassium and vitamin C but also rich in a whole lot of other things. Tomatoes are also one of the most widely consumed foods high potassium. You can simply add them to any salad or any main course dish or simply sprinkle a little salt. They can also be eaten raw as they are indeed delicious to eat as it is.

Avoid cooking tomatoes to a large extent, though, as that can kill most of the nutrients and avoid you from benefiting from all the nutrients present in it. You can also try using sun dried tomatoes here as they are particularly concentrated in this essential nutrient.

Sweet Potatoes

We all love sweet potatoes, don’t we? Well, this amazing food high in potassium is not just tasty but does a lot of good benefits to our body as well. These are also a rich source of fiber and can be used in different ways to include them in your diet. Adding them in salads, toasts and just eating them boiled is one of the ways to consume them. It is one of the most favoured foods high in potassium, which can be consumed daily even without cooking.


Well, one of the most common foods high in potassium that we eat is of course potatoes. Potatoes have a large content of iron as well and are one of the best foods rich in iron which we can eat in different ways in our diet. Since potatoes are also packed with vitamin C, it’s easier for our body to absorb the iron it needs. You don’t even have to search for many recipes to combine potatoes in your diet; they can simply be eaten as a side dish or as a main course meal by including them in soups, salads, toasts, curries etc. You can also simply just boil them and sprinkle with a little salt and pepper to benefit from these foods high in potassium.


Well, this is one of the most effective foods high in potassium which we can consume throughout the day without any worries. It is one of the healthiest vitamin D foods we can include in our diet. Having a cup of vanilla yogurt is the best option for those who do not want to go for any of the meaty treats.

Almost all of us enjoy yogurt for its taste and its health benefits. It is important o keep the nutritional value in mind here. However, here you should choose a brand which is fortified with vitamin D to get most of the benefits from the yogurt. Making natural yogurt at home and consuming it is also one of the best ways to benefit from all the nutrients.

Butternut Squash

The yellow-orange sign of butternut squash is a sign that it’s high in beta-carotene, which is converted to vitamin A in the body. It is not just one of the best foods high in potassium but also equally rich in potassium vitamin C and fiber to make a real difference to the body’s overall health. Butternut squash can also be combined in several ways and made a part of your diet.


Beetroot is one of the best foods high in potassium that you can consume in your daily diet. You can simply add beetroot to salad, sandwich toasts or simply go through the internet to see the numerous dishes you can make with beetroot to benefit from it. The betalains in beet are a bigger reason to eat them than the potassium they contain because of the number of health benefits they have.

It is also important to note that beets are a vegetable that is best consumed in winter months as they are harvested just before winter approaches. Opting for raw beets rather than pickled beets is the best option if you want to benefit the most from them.

Black beans

Black beans are one of the most important foods high in potassium which one can include in their daily diet. The high content of flavoniods and antioxidants in these black beans helps to fight free radicals, reducing your risk of cancers and some inflammatory diseases. You can simply boil these beans and eat them with a little salt or pepper or add them to your salad or other dishes to benefit from them. These black beans are nutrient dense and provide great protein, fiber and iron to your diet.


Watermelon is one of the best foods high in potassium you can add to your diet. This fruit is sweet in taste being extremely low in calories. In fact, watermelon is actually lower in calories, this fruit simply loaded with water and that’s why it is ideal to be included in your meal without a worry. The great news is that in addition to being a crowd pleaser, it has antioxidants that help our body in many ways.

One of the great benefits is also that it really helps to boost our metabolism to a great extent. You can simply eat watermelon as it is or add it to your salad, smoothies, or yogurt to benefit the most from it. It is indeed one of the most favored negative foods high in potassium we can include and benefit from.

All the above foods high in potassium work best in our body. These tend to benefit us in numerous ways and combining all the above foods in different ways in our diet is the best way to extract all the benefits from them. However, precautions should always be taken never to consume anything in excess. What one requires is just the adequate quantity of potassium from these foods high in potassium. Go along with the ones you prefer most food and watch the benefits they do to your body with regular consumption.