USDA Potassium Rich Foods

Our body requires various minerals, vitamins and nutrients for proper functioning. Potassium is the 3rd abundant and among the essential minerals which help the body in different functions. Potassium behaves as an electrolyte which helps in maintaining the pH level of the body. It also helps strengthen the muscles, maintain proper blood pressure, resolve heart and kidney problems, strokes, nervous system problems, etc. There are many sources of potassium which can really help you to improve the potassium level in your body. But usually people wonder what are the potassium rich foods. To solve your problem we are going to give you a list of the USDA potassium rich foods. The United States Department of Agriculture or USDA is a government organization which looks after the food and agriculture department.

USDA Potassium Rich Foods List

When we talk about food, we are going to include vegetables, fruits, animals and fish products etc. The list of foods high in potassium is very huge and hence the below given list cannot be considered complete. But the below given food items are shown with the values of potassium content. The list and the information is collected from United States Department of Agriculture (USDA) data. So let's check out the USDA potassium content of foods.

Food Group	Weight in Grams	Content (per mg)
Vegetables
Artichoke	168	595
Beans, baked	254	752
Beans, Kidney	177	713
Beans, Lima	188	955
Beans, Pinto	171	800
Beans, refried	252	673
Beans, white	262	1189
Beet Greens	144	1309
Black-eyed peas	164	690
Broccoli	156	456
Brussels Sprouts	155	504
Carrots	354	156
Chickpeas	164	477
Jerusalem Artichokes	150	644
Lentils	198	731
Parsnips	156	573
Soybeans	172	886
Spinach	180	839
Squash, Winter	205	896
Sweet Potatoes	146	508
Potatoes	202	1081
Tomatoes (raw)	180	400
Fruits
Apricots, dried	70	814
Avocados	85	540
Banana	118	467
Dates	83	542
Figs, dried	76	542
Kiwi	76	252
Melon, Cantaloupe	160	494
Orange	131	237
Raisins	73	544
Watermelon	152	176
Animal and Fish Products
Mollusk, clams	85	534
Cod	85	439
Halibut	85	490
Salmon	85	319
Trout	85	375
Tuna	85	484
Beef	85	262
Chicken	85	220
Pork	85	358
Milk (low fat)	245	376
Yogurt (low fat)	227	531
Others
Almonds	57	412
Brazil nuts	57	340
Peanuts	57	374
Molasses	20	498

Apart from the food list given above there are many vegetables like turnip greens, cabbage, okra, kale, cauliflower, pepper, rutabagas, kohlrabi, pumpkin, beets, etc. and fruits like strawberries, peaches, honeydew melon, papaya, blackberries, grapes, mangoes, etc. which are among the foods high in potassium. Other food items like wheat bran, black treacle, vanilla ice cream, peanut butter, crisp bread, hamburger, brazil nuts, etc. may also be considered as high potassium food items.

Health Benefits of Potassium

The above given table reveals that it is not very difficult to maintain a proper potassium level in the body as there are many options available. But the following points will help you to understand the importance of maintaining a proper level of potassium in the body. So, have a look at the benefits of potassium.

• Potassium keeps the brain under control and helps in preventing strokes.
• A decrease in the potassium level may result in the decrease of the blood sugar levels.
• It regulates the muscle function and helps in muscle contraction. It also prevents muscles cramps.
• It maintains a proper blood pressure which in turn reduces the chances of heart attacks and other heart problems.
• It helps in the proper functioning of the brain and helps in memorizing, learning and other important roles of the brain.
• It helps the nervous system by improving the nerve reflexes.
• It helps in the metabolic process.
• It also helps the body to recover from kidney disorders.

You can include these potassium rich foods in your diet to maintain proper potassium level in your body. So, take care about the potassium levels and stay healthy.