What Foods are High In Potassium? |30 Food item List|

What Foods are High In Potassium

What Foods Are High In Potassium – Humans require several micro and micronutrients for a healthy lifestyle. All these micro and macro nutrients work together to support our lifestyle. Most people consume a balanced diet that includes every micro and macronutrient.

It is easy to consume macronutrients as most food items contain all macronutrients. The story is not simple for micronutrients as most food items do not contain all micronutrients, which can create deficiency. You might have seen people taking vitamins, calcium, and other supplements. That happens due to the lack of these micronutrients in their diet. 

A similar thing is also happening with potassium. It is among the most important micronutrients, which is known to provide a huge number of benefits. We will talk about its benefits in some time. Let’s take a look at what foods are high in potassium.

List of Food Items High in Potassium

Potassium is not hard to find micronutrients. A huge number of food items, including the food items we eat regularly, such as bananas, potatoes, lean meat, and nuts, contain potassium.

People who are struggling with potassium deficiency should focus on potassium-rich foods and make them part of their daily diet. 

Fruits and Vegetables

We all consume foods and vegetables regularly, and With the help of the below-given list, anyone can include potassium-rich food items in their diet. All of the below-given fruits and vegetables contain a huge amount of potassium.

  • Cucumbers
  • Zucchini
  • Pumpkins
  • Sweet potatoes
  • Peas
  • Cooked broccoli
  • Cooked spinach
  • Potatoes
  • Leafy green vegetables 

Now let’s take a look at some fruit items that are also rich in potassium.

  • Orange
  • Banana
  • Tomato
  • Apricot
  • Grapefruit
What Foods are High In Potassium
What Foods are High In Potassium

Fish and Meat

Different types of Meat and fish are also known to be very rich in potassium. You can make the below-given food items below a primary part of your diet. They will provide you with high-quality protein along with several micronutrients.

  • Tuna 
  • cod
  • halibut
  • Rockfish
  • Trout

Beans and Legumes

Whether you are a vegetarian or a vegan, you do not have to worry about getting high levels of potassium every day. Several beans and legumes are also rich in highly beneficial micronutrients. Along with fruits and vegetables, you can also make beans and legumes a part of your Daily diet for high levels of potassium.

  • Soybeans 
  • Lentils
  • Kidney beans 
  • Lima beans 
  • Pinto beans

Dairy Products

Don’t worry. Along with fish, meat, fruits, and vegetables, several dairy products are also known to have high levels of potassium. Despite having high levels of potassium, you should not be consuming dairy products if you are lactose intolerant.

  • Milk
  • Yogurt

Other food Items

The list of food items rich in potassium does not end Here. Several other food items are also rich in potassium, and you can include them as well. 

  • Whole wheat food items
  • Different nuts
  • Poultry
  • Brown and wild rice.

Kindly do not consume more than the recommended amount of potassium every day. Despite all its benefits, potassium is also known to have a huge number of side effects in people who are already struggling with any medical conditions. 

If you are struggling with any disease commonly, I highly recommend you consult the consumption of potassium with your health care provider.

What is the recommended amount of potassium every day?

The recommended dietary allowance of potassium ranges between 2300 to 3500 milligrams per day. Women between the age of 14 to 18 should consume around 2300 milligrams, while men above the age of 19 should consume around 3400 milligrams of potassium every day. Some public health organizations also recommend the range of 2200 to 4500 milligrams of potassium every day.