8 Foods rich in Potassium

foods that are rich in potassium

Potassium is one of the important minerals in the body, which helps the body to function optimally. It is a type of electrolyte, which carries an electric charge in the body. Lack of potassium in the body can cause many physical problems. To avoid these problems it is recommended to include foods rich in potassium in your daily diet. Throughout the day, both women and men should consume 4700 mg of potassium throughout the day.

Importance of potassium

  • Potassium is important for the body as it helps in the following:
  • Helps in the production of proteins.
  • Helps in building muscles.
  • For normal growth of the body.
  • To regulate the electrical activity of the heart.
  • Helpful in reducing the risk of high blood pressure, heart disease, heart failure and stroke.
  • To reduce end-stage kidney disease.
  • Helpful in preventing diabetes and osteoporosis (bone disease).
  • To prevent kidney stones.

Foods rich in potassium

foods rich in potassium


Tomatoes are a good source of potassium. Apart from potassium, nutrients like fiber, vitamin-A, vitamin C, niacin and manganese are found in tomatoes. A quarter cup of tomato paste contains 2.8 mg of vitamin E. It is one-fifth of our daily needs. In addition, it contains 664 mg of potassium, 34 mg of lycopene and 54 calories. Due to these qualities, it can also be called a superfood.

Because of these nutrients, it can be beneficial for keeping the stomach healthy, controlling blood pressure, keeping the brain and nerves better One cup i.e. 180 grams of tomatoes contains 427 milligrams of potassium.


Potatoes are also a good source of potassium. Apart from this, it is also rich in carbohydrates and Vitamin B6, B3. Perhaps this is the reason why potatoes are counted among energy-providing foods. Apart from potassium and carbohydrates, protein and vitamin C are also found in it 

1 potato (about 136 grams) contains 515 mg of potassium. This quantity is 11 percent of our daily requirement. It has been told in a study that potatoes are the best dietary source of potassium. According to a study, 1 medium-sized potato contains 738 mg of potassium, which provides about 16 percent of our daily intake. However, there are many varieties of potatoes and the amount of potassium in them depends on the soil.  Vitamin B6 present in potatoes has many other benefits along with healthy skin. 


Avocado is a good source of potassium, not only potassium but this fruit is also rich in vitamins A, C K, E, and magnesium. It also helps a lot in reducing your cholesterol level. According to research, using avocado can improve obesity, metabolic syndrome, cholesterol, cardiovascular risk, and blood pressure. Therefore, you must include this fruit in your diet.

Sweet Potato

Sweet potato is also one of the foods rich in potassium. 1 cup i.e. about 250 grams of sweet potato contains 548 mg of potassium. It is 15 percent of our daily requirement. Along with this, the amount of calories is also less in it. There are only 131 calories in one sweet potato. That is, the consumption of sweet potatoes has a two-way positive effect on our health. Not only this, beta corten and vitamin A are also abundant in sweet potatoes. Due to these qualities, you can also call it a superfood. It is also rich in carbohydrates and fiber. According to research, sweet potatoes can protect against heart disease, the risk of diabetes can be avoided. Consuming sweet potatoes can help reduce the symptoms of obesity and aging.


Spinach is also a rich source of potassium. It is one of the healthfullest green vegetables. Along with potassium, spinach contains key nutrients like fiber, iron, manganese, zinc, and magnesium. 1 cup of frozen spinach (about 156 grams) contains 540 milligrams of potassium, which is about 12 percent of your daily requirement. Apart from this, spinach also contains other nutrients, in which iron is the most prominent. Iron helps in the production of red blood cells in your body. Similarly, 3 cups of raw spinach (about 100 grams) contain 558 milligrams of potassium.

Due to all these nutrients, brain damage can be avoided by consuming spinach. In addition, spinach is also considered helpful in protecting against the risk of breast cancer.


Red pomegranate is very beneficial for health. It is the best source of potassium. Because about 666 mg of potassium is obtained from its 1 fruit. It is 14 percent of our daily requirement. Apart from potassium, pomegranate also contains vitamin C and vitamin K, which are beneficial for our health. Apart from this, folate and protein content is higher in this fruit than in other fruits. However, these fruits are high in calories with a large number of natural sugars. There is about 11 grams of fiber in 1 pomegranate, which can keep you satisfied for a long time by slowing down the digestion process.


If you are looking for foods rich in potassium, then bananas can be the most suitable option. One banana you can get about 400 mg of potassium. Banana is a source of potassium as well as fiber, vitamin-A, vitamin-C, vitamin-D, and vitamin-B6. Apart from this, fiber and vitamin C are also high in bananas. Bananas help to keep teeth and bones healthy. It is also beneficial for the immune system, brain, and heart health. For this reason, bananas can be used to improve potassium levels and prevent diseases.


Yogurt contains many nutrients. It is also rich in calcium, which is very beneficial for our bones. But, you might not know that yogurt is also rich in potassium. About 220 grams of non-fat yogurt contains up to 579 milligrams of potassium. Yogurt can also overcome the deficiency of potassium to some extent. Not only for potassium but it can also be included in the diet to reduce the risk of heart disease, diabetes, and kidney disease. It is said that consuming curd can also strengthen the immune system

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