Potassium Rich Foods

The Importance Of Potassium Rich Foods In Your Diet

If you’re like most people, you probably don’t get enough potassium in your diet. The role of potassium in bone health relates to the ability of selected potassium salts to neutralise bone-depleting metabolic acids, and you can only seize the benefits from eating potassium rich foods.

Medically Reviewed by Dr. K  on 14th February 2022.

The Importance Of Potassium Rich Foods In Your Diet

If these mineral salts are not consumed in the diet in adequate amounts, alkalising mineral compounds are drawn from the bone to help reduce the acid state.

Potassium, like calcium and salt, is a mineral present in certain foods. Getting enough potassium in your diet is essential for staying healthy, so consume various potassium-rich foods.

Food Sources of Potassium

Potassium is included in a variety of foods that you currently consume. Potassium-rich foods include those mentioned below. Make healthy food choices by adding foods from the list below to your meal if you need to increase the quantity of potassium in your diet.

Potassium is abundant in many fresh fruits and vegetables:

  • Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
  • Cooked spinach
  • Cooked broccoli
  • Potatoes
  • Sweet potatoes
  • Mushrooms
  • Peas
  • Cucumbers
  • Zucchini
  • Pumpkins
  • Leafy greens

Fruit juice high in potassium is also an excellent option:

  • Orange juice
  • Tomato juice
  • Prune juice
  • Apricot juice
  • Grapefruit juice

Potassium is abundant in dairy products such as milk and yoghurt (low-fat or fat-free is best).

Potassium is found in certain fish:

  • Tuna
  • Halibut
  • Cod
  • Trout
  • Rockfish

Potassium-rich beans or legumes include the following:

  • Lima beans
  • Pinto beans
  • Kidney beans
  • Soybeans
  • Lentils

Potassium-rich foods include the following:

  • Salt alternatives (read labels to check potassium levels)
  • Molasses
  • Nuts
  • Poultry and meat
  • Rice, both brown and wild
  • Cereal with bran
  • Pasta and whole-wheat bread

How Much You Need

You should consume 4,700 milligrammes (mg) of potassium daily. The majority of our population do not achieve this target.

If you have kidney disease, your requirements may be different. Some individuals with kidney disease should consume less potassium than the recommended amount of 4,700 mg. If your kidneys aren’t functioning correctly, too much potassium may build up in your body, causing nerve and muscle issues. Inquire about your potassium limit if you have a kidney disease and your doctor hasn’t previously informed you.

On the Label?

Potassium was formerly not included on the Nutrition Facts food labels of packaged foods. The Nutrition Facts guidelines were updated in May 2016, and potassium will now be included. On or before January 2020, businesses must change their food labelling. This should make tracking your potassium consumption for optimal health much simpler.

Why You Need Potassium

It lowers blood pressure, for starters. It does this in two ways:

  • Potassium aids in the removal of excess salt from your body via your urine, thanks to your kidneys. This is beneficial since high blood pressure may be caused by too much salt.
  • Second, potassium aids in the relaxation or loosening of the walls of your blood vessels. High blood pressure, which may cause cardiac issues, might result from excessively tightness or stiffness. Potassium deficiency is harmful to your heart.

Potassium is also necessary for muscular health since it allows your muscles to flex and contract properly. Your nerves, too, need potassium to function correctly.


  1. https://www.webmd.com/diet/foods-rich-in-potassium#1 
  2. FDA: “Changes to the Nutrition Facts label.”
  3. American Heart Association: “A primer on potassium,” “How potassium can help control high blood pressure.”
  4. Academy of Nutrition and Dietetics: “What is potassium?”
  5. National Institute of Diabetes and Digestive and Kidney Diseases: “Potassium: Tips for people with chronic kidney disease,” “Diet and lifestyle changes.”
  6. National Heart, Lung, and Blood Institute: “Living with the DASH eating plan.”

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