Potassium Rich Foods Chart

Potassium must be rightly included in your daily diet to reduce the risk of heart attacks and blood pressure problems. Sufficient potassium can be consumed by including the potassium rich foods in our daily diet. A balanced diet with adequate amount of potassium can help prevent many health disorders and diseases. Many fresh foods have ample potassium in them, so as to serve the needs of potassium in the human body. Potassium helps smooth functioning of pancreas and protects against cardiovascular diseases, kidney diseases, obesity and diabetes. Here is a potassium rich foods chart to help you find out and include the right foods in your daily diet.
Read more on the following:

• Potassium Deficiency - Effects of low Potassium
• Low Potassium Diet
• Signs and Symptoms of Low Potassium

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

• Artichoke
• Acorn squash
• Baked beans
• Butternut squash
• Bamboo shoots
• Fresh or boiled beet
• Black beans
• Lima beans
• Cabbage
• Brussels sprouts
• Carrots
• Dried peas and beans
• Hubbard squash
• Lentils
• Legumes
• Mushrooms
• Turnip cabbage
• Pumpkin
• Potatoes (Read more on health benefits of potatoes)
• Parsnips
• Refried beans
• Cooked spinach
• Tomatoes and tomato products
• Yellow turnips
• Vegetable juices
• Lettuce
• Kidney beans
• Cauliflower
• Broccoli

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

• Apple
• Apricots
• Avocado
• Cantaloupe
• Bananas
• Dates
• Figs
• Kiwi fruit
• Mango
• Orange and orange juice
• Papaya
• Peach
• Strawberries
• Watermelon juices
• Raisins
• Prunes and prune juice
• Pear
• Nectarines
• Honeydew
• Grapefruit
• Pomegranate

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

• Beef
• Chicken
• Lamb
• Pork
• Liver
• Turkey
• Veal
• Bass
• Flounder
• Haddock
• Halibut
• Oysters
• Perch
• Salmon
• Scallops
• Tuna

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

• Beer
• Red wine
• White wine
• Cider

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

• Bran products
• Chocolate
• Granola
• Molasses
• Milk
• Nuts and seeds
• Peanut Butter
• Yogurt
• Peanuts
• Ice milk
• Eggs
• Wheat bread
• Apple cider vinegar (Read more on health benefits of apple cider vinegar)
• Cottage cheese
• Ricotta cheese
• Vanilla Ice-cream
• Cinnamon raisin bagel
• Plain bagel
• French bread
• Plain bagel
• Onion, poppy and sesame seed bagel
• Oatmeal bread
• English muffins
• Cocoa powder

Read more on potassium rich foods - list of foods high in potassium.

Potassium Rich Foods Chart
Fruits

Potassium Rich Foods	Serving Size	Potassium Content
Apple (with skin)	1	148 mg
Apple juice (without sugar)	1/2 cup	125 mg
Banana	1	422 mg
Avocado	1 ounce	100 mg
Dates	5	227 mg
Raisins	1/4 cup	273 mg
Strawberries	1 cup	254 mg
Cantaloupe	1 cup	427 mg
Papaya	1 medium	360 mg
Peach	1 medium	186 mg
Pear	1 medium	200 mg
Watermelon	1 cup	170 mg

Vegetables

Potassium Rich Foods	Serving Size	Potassium Content
Artichoke (cooked)	1 cup	595 mg
Beet (cooked)	1/2 cup	655 mg
Broccoli	1/2 cup	143 mg
Fresh Brussel sprouts	1/2 cup	47 mg
Carrots	1/2 cup	177 mg
Cauliflower	1/2 cup	151 mg
Cabbage	1/2 cup	147 mg
Lettuce	1 cup	87 mg
Baked potato (with skin)	1	422 mg
Steamed spinach	1/2 cup	415 mg
Kidney beans	1/2 cup	355 mg
Tomato juice	1 cup	535 mg
Sweet potato (with skin)	1	508 mg

Other Foods

Here are some of the other potassium rich foods list along with the potassium content.

Potassium Rich Foods	Serving Size	Potassium Content
Molasses	1 teaspoon	498 mg
Brazil nuts	2 ounces	340 mg
Egg	1	55 mg
Salmon (canned)	4 oz	409 mg
Cooked tune	3 ounces	484 mg
Almonds	2 ounces	412 mg
Yogurt	6 ounces	398 mg
Ricotta Cheese	1/2 cup	154 mg
Milk	1 cup	377 mg
Cottage Cheese	1 cup	217 mg

Read more on the following:

• High potassium levels in blood
• High potassium levels
• Low potassium levels

This was the potassium rich foods chart. Proper amount of potassium must be included in food. One can develop hyperkalemia or hypokalemia because of potassium. Hyperkalemia is excessive storage of potassium and hypokalemia is deficiency of potassium. Hence, use these potassium rich foods wisely in your daily diet to stay fit.