Potassium Foods to Eat


The Best Food Sources of Potassium

Many people immediately think of bananas when it comes to potassium, but you don’t need to eat bananas to make sure you’re getting enough (and because bananas are so high in sugar, I recommend you do not eat many of them at all).

Bananas do contain potassium, but so does the vast majority of other fruits and veggies. Potassium is the predominant nutrient among most all fruits and vegetables, and there are other foods high in potassium out there.

An avocado, for instance, has more than twice as much potassium as a banana and is rich in beneficial monounsaturated fat. The avocado was one of the five foods to make TIME’s list above, and it, along with Swiss chard, are two great options.

However, I do NOT recommend eating dried apricots or baked potatoes for their potassium. Both of these foods are high in sugar (white potatoes are a vegetable, but they digest more like a grain) and will raise insulin levels beyond what is ideal for most people — especially if you are struggling with high blood pressure.

Winter squash is a better choice, but still should be consumed only in moderation by some people due to its high carb content.

Ideally, you should find out your nutritional type and then choose a variety of foods high in potassium to fill out your diet. However, generally speaking you can round out your potassium intake by eating a wide variety of veggies, including:

  • Swiss chard (960 mg of potassium per 1 cup)
  • Avocado (874 mg per cup)
  • Spinach (838 mg per cup)
  • Crimini mushrooms (635 mg in 5 ounces)
  • Broccoli (505 mg per cup)
  • Brussels sprouts (494 mg per cup)
  • Celery (344 mg per cup)
  • Romaine lettuce (324 mg per 2 cups)

If you are struggling with high blood pressure, optimizing your potassium intake is highly recommended. The current recommended level for adults is 4,700 mg a day. You can also find more tips for lowering your blood pressure naturally by using the search feature on this site and reading the five strategies in this past article.

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