Potassium – an essential electolyte

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Unless you are on dialysis, or have a special condition, 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 cardiac arrest. Healthy high potassium foods include beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas. The current daily value for potassium is 3.5 grams. Below is a list of high potassium foods ranked by common serving sizes.

#1: White Beans

Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked.

#2: Dark Leafy Greens (Spinach) 

Other Greens High in Potassium (%DV per cup cooked):Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).

#3: Baked Potatoes (With Skin)

Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium.

#4: Dried Apricots

Other Dried Fruits High in Potassium (%DV per 1/2 cup):Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar.

#5: Baked Acorn Squash

Other Squash High in Potassium (%DV per cup baked):Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV).

#6: Yogurt (Plain, Skim/Non-Fat)

Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV).

#7: Fish (Salmon)

Other Fish High in Potassium (%DV per 3oz fillet (85g)):Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV.

#8: Avocados

An average avocado provides 322 calories, half a cup purred contains 184 calories.

#9: Mushrooms (White)

1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV).

#10: Bananas

An average banana provides 105 calories, 1 cup mashed contains 200 calories.

Items to remember about Potassium:

Tags: electrolytes, Fatigue, High Blood Pressure, irritibility