Top 10 Foods Highest in Potassium
Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Overdose of potassium from natural sources is nearly impossible, however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even heart attack. Potassium from natural food sources, like the ones listed below, are considered safe and healthy. The current recommended daily allowance for potassium is a whopping 3.5 grams.
1: Dried Herbs
Long used for medicinal purposes, herbs are packed with nutrients and potassium is no exception. Dried Parsley contains the most with 6.3g per 100g serving, or 180% of the RDA. It is followed by Dried Chervil (135% RDA), Dried Coriander (128% RDA), Dried Basil (98% RDA), Dried Dill (95% RDA), Dried Terragon (86% RDA), Ground Tumeric (72% RDA), Saffron (49% RDA), and Dried Oregano (48% RDA).
Long used for medicinal purposes, herbs are packed with nutrients and potassium is no exception. Dried Parsley contains the most with 6.3g per 100g serving, or 180% of the RDA. It is followed by Dried Chervil (135% RDA), Dried Coriander (128% RDA), Dried Basil (98% RDA), Dried Dill (95% RDA), Dried Terragon (86% RDA), Ground Tumeric (72% RDA), Saffron (49% RDA), and Dried Oregano (48% RDA).
2: Sun Dried Tomatoes
Sun Dried Tomatoes are delicious in a sandwich or as an ingredient in pasta sauce. 100 grams (about 2 cups) will provide 3.4g of potassium or 91% of the RDA.
Sun Dried Tomatoes are delicious in a sandwich or as an ingredient in pasta sauce. 100 grams (about 2 cups) will provide 3.4g of potassium or 91% of the RDA.
3: Paprika and Red Chili Powder
Either paprika or red chili powder add a nice kick to any dish, and with all the potassium they provide you have good reason to start adding them. Paprika provides the most potassium with 2.3g (67% RDA) per 100 gram serving, or about 1 cup. Chili powder will provide 1.9g per 100 gram serving or 55% RDA. This is equivalent to about 5% RDA per tablespoon.
Either paprika or red chili powder add a nice kick to any dish, and with all the potassium they provide you have good reason to start adding them. Paprika provides the most potassium with 2.3g (67% RDA) per 100 gram serving, or about 1 cup. Chili powder will provide 1.9g per 100 gram serving or 55% RDA. This is equivalent to about 5% RDA per tablespoon.
4: Whey Powder
Once thought the sole domain of body builders, whey powder is now entering the main stream as more people are going vegetarian. Whey powder is a common addition to breads and smoothies, 100 grams (about 2 cups) of acidic whey powder will provide 2.3g of potassium or 65% of the RDA. 100 grams of sweet whey powder will provide 2.1g of potassium or 59% RDA.
Once thought the sole domain of body builders, whey powder is now entering the main stream as more people are going vegetarian. Whey powder is a common addition to breads and smoothies, 100 grams (about 2 cups) of acidic whey powder will provide 2.3g of potassium or 65% of the RDA. 100 grams of sweet whey powder will provide 2.1g of potassium or 59% RDA.
#5: Dried Apricots and Prunes
Most common as a snack, dried apricots and prunes can also be chopped and served in a salad. A good source of fiber and many other vitamins, apricots also provide 1.9g (53%RDA) of potassium per 100g serving (about 20 dried apricots). Prunes provide about half as much with 1g per 100g serving or 30% RDA.
Most common as a snack, dried apricots and prunes can also be chopped and served in a salad. A good source of fiber and many other vitamins, apricots also provide 1.9g (53%RDA) of potassium per 100g serving (about 20 dried apricots). Prunes provide about half as much with 1g per 100g serving or 30% RDA.
7: Cocoa Powder and Chocolate
Chocolate is showing more and more health benefits. Pure cocoa powder without any fat, milk, or sugar provides the most potassium with 1.5 grams in a 100g serving, or 44% of the RDA. Unsweetened baking chocolate provides 830mg (24% RDA), and most sweetened milk chocolates will provide around 272mg (11% RDA).
Chocolate is showing more and more health benefits. Pure cocoa powder without any fat, milk, or sugar provides the most potassium with 1.5 grams in a 100g serving, or 44% of the RDA. Unsweetened baking chocolate provides 830mg (24% RDA), and most sweetened milk chocolates will provide around 272mg (11% RDA).
8: Pistachios and other nuts
Pistachios are a delicious snack, and a great addition to salads. 100 grams (~3/4cup) will provide 1g of potassium or 30% of the RDA. Other nuts high in potassium include Beechnuts (29% RDA), Ginko nuts (29% RDA), Chestnuts (28% RDA), Almonds (21% RDA), Hazelnuts (19% RDA), Cashews (18% RDA), Pine nuts (17% RDA), Coconuts (16% RDA), and Walnuts (15% RDA).
Pistachios are a delicious snack, and a great addition to salads. 100 grams (~3/4cup) will provide 1g of potassium or 30% of the RDA. Other nuts high in potassium include Beechnuts (29% RDA), Ginko nuts (29% RDA), Chestnuts (28% RDA), Almonds (21% RDA), Hazelnuts (19% RDA), Cashews (18% RDA), Pine nuts (17% RDA), Coconuts (16% RDA), and Walnuts (15% RDA).
9: Roasted Pumpkin and Squash Seeds
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 919mg of potassium per 100g serving or 26% RDA. If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside. Alternatively, sunflower seeds are also a good source of potassium, providing 850mg per 100g serving or 24% RDA.
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 919mg of potassium per 100g serving or 26% RDA. If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside. Alternatively, sunflower seeds are also a good source of potassium, providing 850mg per 100g serving or 24% RDA.
10: Dried Zante Currants and Raisins
Zante currants are really a type of grape, and taste very similar to raisins. Zante currants provide 892mg of potassium per 100g serving (~3/4 cup) which accounts for 25% of the RDA. An equal portion of raisins will provide 21% of the RDA for calcium.
Zante currants are really a type of grape, and taste very similar to raisins. Zante currants provide 892mg of potassium per 100g serving (~3/4 cup) which accounts for 25% of the RDA. An equal portion of raisins will provide 21% of the RDA for calcium.
