For those with chronic kidney disease (CKD) who need to lower their potassium, this list can serve as a guide on what vegetables to eat or avoid depending on your own restrictions.You can also use the nutrient ranking tool to see the full list of 200 vegetables high in potassium, and sort by highest or lowest. .
Potassium Rich Foods
Like calcium and sodium, potassium is a mineral that’s found in some foods.Having the right amount of potassium in your diet helps to keep you healthy, so it’s crucial to eat plenty of potassium-rich foods.If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu.Many fresh fruits and vegetables are rich in potassium: Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium).Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best).Some people with kidney disease should get less potassium than the guidelines.If your kidneys don’t work well, too much potassium could stay in your body, which can cause nerve and muscle problems.If you have kidney disease and your doctor hasn’t already told you what your potassium limit is, ask about it. .
14 Healthy Foods That Are High in Potassium
It’s vital for people with high blood pressure, and it may decrease heart disease and stroke risk ( 1 ).The high fiber and antioxidant content of beans can help decrease inflammation, improve colon health, and reduce the risk of heart disease and diabetes ( 4 , 5 ).What’s more, an extensive review including nearly 250,000 people found that a daily intake of 1,640 mg of potassium was linked to a 21% lower risk of stroke ( 6 ).Summary Beans and lentils are good sources of potassium that are packed with fiber, protein, and other vitamins and minerals.Plus, the pigment that gives beets their rich color acts as an antioxidant, which may help fight oxidative damage and inflammation ( 10 , 11 ).The potassium content of beets may also help improve blood vessel function as well as decrease the risk of heart disease ( 15 , 16 ).Parsnips are also a good source of vitamin C and folate, essential for skin and tissue health, cell division, and supporting fetal growth and development ( 17 , 18 ).And for those wanting to increase their intake, cooked spinach is a great option, containing 839 mg of potassium per cup ( 20 ).Like spinach, kale, and other leafy green vegetables, Swiss chard also contains healthy plant compounds that act as antioxidants to help protect your cells ( 27 , 28 ).What’s more, tomatoes contain beneficial plant compounds like lycopene, which may help fight inflammation and reduce prostate cancer risk ( 31 , 32 ).A small study of people with metabolic syndrome who received tomato juice four times a week for 2 months saw significant improvement in inflammation, blood vessel dysfunction, and insulin resistance ( 33 ).Observational studies have found that people who regularly consume orange juice may be more likely to meet vitamin and mineral needs and follow a healthier diet.Additionally, the high level of antioxidants found in oranges and their juice may help improve the body’s ability to fight free radicals, inflammation, and heart disease ( 38 , 39 , 40 , 41 ).The banana’s convenient, natural packaging makes it an easy and nutritious way to increase your potassium intake on the go.They’re high in heart-healthy monounsaturated fats and very rich in fiber, antioxidants, vitamins C, K, and B6, folate, and pantothenic acid ( 48 , 49 , 50 ).The high content of antioxidants, healthy fats, and fiber in avocados is most likely responsible for their positive health effects.Studies have shown that avocados may be beneficial for heart health, weight management, and metabolic syndrome ( 50 , (51 ).The rich potassium content of avocados, in addition to their other healthy properties, makes them an easy choice for helping meet your nutrient needs.Summary One cup (150 grams) of mashed avocado provides 1,120 mg of potassium and plenty of heart-healthy fats, fiber, and antioxidants.If you find plain yogurt is too tart, sweeten it with fresh fruit, nuts, a little honey, or maple syrup.They’re also a great source of protein and are high in healthy omega-3 fats, which are associated with various health benefits, including reducing inflammation as well as other risk factors associated with related diseases ( 55 , 56 ).Summary A 3-ounce serving (85 grams) of clams provides 534 mg of potassium and is packed with selenium, iron, and B12.It’s packed with high quality protein, healthy omega-3 fats, and many vitamins and minerals, including potassium.A diet rich in fatty fish has also been linked with various health benefits, most notably a decreased risk of heart disease ( 58 , 59 , 60 ).In fact, a review of 17 studies found that consuming up to four servings of fish weekly corresponded with a decrease in the risk of death from heart disease ( 58 ).Summary A half of a filet of salmon (178 grams) contains 684 mg of potassium as well as plenty of high quality protein, vitamins, and omega-3 fats.Coconut water’s high content of electrolytes makes it an excellent drink for rehydrating after challenging physical activities. .
10 Foods That Are High in Potassium – Cleveland Clinic
Advertising Policy Cleveland Clinic is a non-profit academic medical center.Registered dietitian Anna Taylor, MS, RDN, LD, shares a few top sources of potassium so you can work more of it into your diet.Potassium is a mineral that plays a significant role in the function of your heart, kidneys, muscles and nerves.Low potassium can raise your blood pressure, increase the risk of kidney stones and even pull calcium out of your bones.In fact, the Dietary Guidelines for Americans have singled it out as a “nutrient of public health concern.”.Fun fact: Older guidelines recommended 4,700 milligrams per day, but the National Academies of Sciences, Engineering, and Medicine updated the number in 2019.Taylor suggests adding these potassium powerhouses to your diet.A medium baked potato with the skin on contains more than 900 milligrams of potassium.Taylor recommends watching your portions though because of the sugar content.Popular fish like salmon, mackerel, halibut, tuna and snapper all have more than 400 milligrams of potassium in a 3-ounce filet.And plain yogurt will net you more than 500 milligrams per cup (not to mention protein and healthy probiotics).Concentrated tomato paste is even richer in the mineral, with more than 650 milligrams per quarter-cup (marinara sauce, anyone?Dried peaches, apricots, prunes and raisins are good sources as well.As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. .
Potassium Rich Foods: 18 Foods High in Potassium
Potassium is a vital mineral and electrolyte that your body needs to maintain normal blood pressure, transport nutrients into your cells, and support healthy nerve and muscle function ( 1 ).Since a medium banana contains around 9% of the DV for this mineral, most people consider it the go-to food to increase their potassium intake.What’s more, avocados may benefit people with high blood pressure, who often need to increase their potassium and reduce their sodium intake.What’s more, sweet potatoes are low in fat, offer a small amount of protein, and are a good source of complex carbs and fiber.Summary Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A.Summary Watermelon is a tasty summertime fruit that provides about 14% of the DV for potassium in just 2 wedges.It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells.Its natural sugars also provide energy during exercise and help replenish lost glycogen stores afterward ( 11 ).Summary Coconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the DV in just 1 cup (240 mL).Just 1 cup (179 grams) of white beans has twice as much potassium as a banana, clocking in at a whopping 21% of the DV.Both white and black beans are incredibly versatile and easy to add to salads, burritos, and stews.Tomato paste is also a good source of vitamin C and lycopene, a potent antioxidant with cancer-fighting properties ( 1 , 20 , 21 ).This concentrated condiment adds flavor to all tomato-based sauces and dishes, but watch out for products that have added sugars, additives, or preservatives.Summary Tomato paste not only enriches the taste of your food but also provides ample amounts of potassium.You can easily roast, boil, steam, or chop butternut squash for dishes such as baked veggies or hearty soups.Summary Butternut squash is a great source of potassium, boasting 12% of the DV in a single cup (205 grams).Dried apricots are delicious mixed into muesli or as a healthy snack for hikes or camping trips.Swiss chard makes a delicious base for salads and is easy to steam or saute with a little oil.Plus, this root vegetable contains nitrates, which have been shown to support blood vessel function and overall heart health when converted into nitric oxide in your body ( 27 ).Beets are also an excellent source of folate — a vitamin needed for DNA synthesis and repair — with 1 boiled cup (170 grams) providing 34% of the DV ( 26 , 28 ).Summary Pomegranates offer 14% of the DV for potassium, as well as sizable amounts of folate, fiber, protein, and vitamins C and K.Yams also happen to be rich in potassium, with 1 cooked, cubed cup (136 grams) providing 19% of the DV ( 40 ).Summary A 1-cup serving (136 grams) of cooked yam provides more than twice as much potassium as a medium banana.However, keep in mind that people with kidney or liver disease may need to avoid salt substitutes that are high in potassium (43).Summary Salt substitutes consisting of 100% potassium chloride provide 11% of the DV for the mineral in a single gram.Like other vitamins and minerals, potassium is a micronutrient, meaning that you need to consume it only in small amounts — think milligrams (mg).As previously mentioned, vitamin and mineral needs are measured according to their Daily Values (DV), the recommended amounts to consume per day ( 2 ).The DV for potassium for healthy individuals is 4,700 mg. You can consume this amount by following a wholesome, varied diet ( 2 ).Summary The DV for potassium for healthy individuals is 4,700 mg, which you can reach by following a balanced diet. .
What foods are highest in potassium? List and benefits
Apricots are a bright orange fruit that people may eat either fresh or dried.They can eat dried apricots as a snack or add them to salads or main meals.By eating a baked potato with salt-free seasoning, a person can avoid extra sodium.Fries also typically contain high amounts of sodium, which can counteract the benefits of potassium.One study found that eating a serving per day of leafy green vegetables may help slow age-related cognitive decline.Leafy green vegetables are low in calories and contain many vitamins and minerals.For instance: A cup of cooked Swiss chard contains 962 mg of potassium.However, many health organizations recommend that people avoid juices with added sugar.For the most healthful type, opt for raisins that contain only dried grapes with no added sugar, coatings, or other ingredients.Most contain a high amount of fiber, some protein, and a good dose of potassium.The amounts per half cup serving are as follows: adzuki beans: 612 mg.Studies suggest that in the United States, milk is the top source of potassium among adults.Their orange color means that they provide more beta carotene than other potatoes, but they also contain potassium.For the most healthful option, a person should eat baked or microwaved sweet potatoes without added sugar.It is also best to avoid canned sweet potatoes that the manufacturers have packaged in syrup.Wild Atlantic salmon and clams lead the way with 534 mg of potassium per 3-oz serving.The same serving size of other types of seafood high in potassium offers: mackerel: up to 474 mg.Avocados are a good source of potassium, providing 364 mg in a half-cup serving.People can eat avocados raw in salads, as dips, or on toast.Potassium from food, however, does not cause harm in healthy people who have normal kidney function.When the kidneys are functioning well, any excess potassium from food dissolves in water and leaves the body in the urine. .
Are Leafy Greens High in Potassium?
Dependence on fast-food diets means that many Americans barely meet their daily nutrient requirements.Nutrients such as potassium are vital for a healthy life, and still, lots of people are deficient.Potassium is a principal constituent of healthy cells and helps maintain nervous tissue, bone, and heart health.The rest of this article tells you about potassium, its functions, deficiency, and other rich sources.While sodium dominates the extracellular fluid, potassium is the most abundant electrolyte within cells.Potassium works with sodium outside of cells and other electrolytes to ensure the normal functioning of fundamental life processes.They also contain lots of fiber and other vitamins and minerals, making them a healthy addition to your diet.To unlock maximum nutrient gains from leafy vegetables, consider cooking them lightly.Leafy greens that are high in potassium include spinach, bok choy, Swiss chard, and artichokes.If you’re looking to increase your potassium consumption, adding a side of spinach to your next meal is sure to help.Bok Choy or Chinese white cabbage is a nutrient-packed vegetable grown originally in China but is now available worldwide.It’s a cruciferous vegetable, family member, kale, turnips, broccoli, Brussels sprouts, etc.Bok choy contains an enzyme called Myrosinase, which could inhibit thyroid function.You could consume uncooked bok choy in moderate amounts, but cooking also unlocks more nutrients per serving.Make bok choy, chives, mushroom, spy sauce into dumpling filling.Put chopped bok choy into your hot and sour soup Collard Greens.However, collard greens earned their position on the list because of their rich potassium content.You might want to skip frying your collard green in lard or bacon fat because this can generate a harsh, bitter sulfur taste.As a rule, try not to exceed ten minutes while cooking to ensure it retains some nutrients.It’s essential to note that if you’re taking blood thinners such as coumarin, you shouldn’t overload your diet with such high Vitamin K containing vegetables.To include artichokes into your diet, you could cook and incorporate them into your favorite dishes such as pizza or the leaves in sauce.Preparing artichokes might require a bit more work, but their high nutritional value makes it worth it.Hemoglobin, the oxygen-transporting red pigment of the blood, consists of iron within a complex polypeptide structure.You could add these veggies to your diet to meet up with the recommended daily amount and maintain vital bodily processes.Loads of leafy vegetables such as broccoli, spinach, beet greens, and asparagus are high in zinc.Oxalate, which is often bound to minerals in these vegetables, might impair nutrient absorption and is linked to kidney stone formation.Many people who have had an incidence of kidney stones might benefit from a low oxalate diet. .
Collard greens: Benefits, nutrition, diet, and risks
The cruciferous family includes bok choy, kale , broccoli, Brussels sprouts, cabbage, rutabaga, and turnips.A diet that is rich in fruits and vegetables appears to help reduce the risk of many lifestyle-related health conditions.A high intake of plant foods, such as collard greens, appears to decrease the risk of a number of health conditions, including obesity and overall mortality, diabetes, and heart disease.The findings suggested that consuming cruciferous vegetables may lower the risk of breast cancer, especially in women who have not yet reached menopause.Results of a study published in 2014 suggest that a high intake of fiber might reduce inflammation and glucose levels in people with type 1 diabetes.It may help people with type 2 diabetes to achieve better levels of blood sugar, lipids, and insulin.Studies suggest that alpha-lipoic acid (ALA) can lower glucose levels, increase insulin sensitivity, and prevent changes related to oxidative stress in people with diabetes.Excessively high doses of ALA appear to produce adverse effects similar to those caused by too little.While “normal” amounts can help prevent oxidative stress, high levels may lead to cell damage.Researchers have found that consuming collard greens improved liver function in rats with high blood pressure.Vitamin C enables the body to build and maintain levels of collagen, which provides structure to skin and hair.Choline also helps to maintain the structure of cellular membranes, the transmission of nerve impulses, the absorption of fat, and the reduction of chronic inflammation.Folate, also present in choline, may help with depression, as it can prevent an excess of homocysteine from forming in the body. .
Kidney Disease High- and Moderate-Potassium Foods
Just like sodium, potassium must stay balanced in your body when managing kidney disease.If your kidneys are not working well, potassium levels in your blood might get too high.High levels of potassium can affect your heart rhythm, so the eating plan you follow for managing kidney disease might include a potassium limit.Your doctor or registered dietitian nutritionist will let you know if you need to monitor the amount of potassium in the foods and beverages you consume, and your RDN can explain how to stay within your limit.Potassium is found in many fruits and vegetables, beans, nuts and dairy foods.The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium.Meet with an RDN to learn more about kidney disease and an eating plan that's right for you. .
What leafy, green veggies are the most kidney-friendly? I have read
Click on the link below to learn more about potassium and CKD: http://www.kidney.org/atoz/content/potassium.cfm Speak to your Registered Dietitian to create a meal plan that would meet your specific needs and before making any changes to your diet. .