10 Foods that are High in Potassium

Posted: February 20, 2015 in Uncategorized

Sweet Potatoes- Sweet potatoes have the highest levels of potassium in common foods. One sweet potato packs a whopping 694 mg of potassium and only 131 calories, plus loads of fiber, beta-carotene, and energizing carbs.

Tomato Paste- Fresh tomatoes are great, but tomato paste and puree are better sources of potassium. One quarter cup of tomato paste delivers 664 mg of this vital mineral, while one half cup of puree comes in at 549 mg. Message being: make your own spaghetti sauce!

Beat Greens- If you’ve ever bought fresh beets and tossed the greens in the garbage, time to change your ways. Those cooked, slightly bitter greens deserve a place at the table in part because they pack a whopping 644 mg of potassium per half cup.

Beans- White beans lead the pack when it comes to potassium, with half a cup delivering nearly 600 mg, but kidney and lima beans, as well as lentils and split peas, are all respectable sources

Yogurt- Eight ounces of plain old non-fat yogurt contains 579 mg of potassium, so yogurt and a banana are a great way to get your day started!

Prunes- Prune juice is no joke when it comes to potassium, delivering 530 mg per 3/4 cup; half a cup of stewed prunes have nearly 400 mg. While you know prunes are good for regularity, you may not know that eating more of these dried plums can help keep your bones strong too. In one study, women who ate 10 prunes a day had significantly higher bone density than women who ate dried apples.

Carrot Juice- There are over 500 mg in a ¾ cup of carrot juice! For all you juicers, and smoothie drinkers, this is a great way to consume a large amount of potassium!

Soy Beans- Unprocessed soy products (think edamame, not soy powder) are a great source of protein and can also fight inflammation in the body. Bonus: half a cup of cooked soybeans have nearly 500 mg of potassium.

Winter Squash Winter squash like spaghetti squash are a dieter’s dream: it has less than 50 calories per serving, yet contains plenty of vitamin A and filling fiber. But winter squash is also a great source of potassium, with 448 mg per half cup

Bananas- Everyone thinks of bananas when they think of high-potassium foods, and one medium fruit does pack more than 400 mg of this heart-healthy mineral. But bananas are also the ultimate hunger buster, packed with Resistant Starch, a healthy carb that fills you up and helps to boost your metabolism

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