Top 10 Foods Highest in Potassium


White Bean Salad

Potassium is a crucial nutrient for a healthy body. It plays key roles in maintaining fluid and electrolyte balance, building muscle strength, maintaining nerve function, protecting heart health and helping you lose weight. Not getting enough (at least 4,700 milligrams a day) can cause a host of health maladies including fatigue, irritability, muscle cramps, hypertension, dizzy spells and heart palpitations.

To help assure you get enough potassium in your daily diet, we've compiled this list of the top 10 potassium-rich foods:

  1. White beans: 1 cooked cup provides 1,004 mg of potassium, 29 percent of the recommended DV (daily value).
  2. Avocados: An average-sized avocado provides 975 mg of potassium, 28 percent of the recommended DV.
  3. Baked potatoes with skin: The average potato provides 926 mg of potassium, 26 percent of the recommended DV.
  4. Baked acorn squash: 1 cup cubed provides 899 mg of potassium, 26 percent of the recommended DV.
  5. Dark leafy greens like spinach: 1 cooked cup provides 839 mg of potassium, 24 percent of the recommended DV.
  6. Dried apricots: A half-cup provides 755 mg of potassium, 22 percent of the recommended DV.
  7. Plain skim or not-fat yogurt: 1 cup provides 625 mg of potassium, 18 percent of the recommended DV.
  8. Salmon: One 3-ounce fillet provides 534 mg of potassium, 15 percent of the recommended DV.
  9. White mushrooms: One cup of sliced mushrooms provides 428 mg of potassium, 12 percent of the recommended DV.
  10. Bananas: An average-sized banana provides 422 mg of potassium, 12 percent of the recommended DV.

To help you slim down and stay healthy, add these and other high-potassium foods to your daily diet. You'll find lots of applicable recipes on the Metabolic Research Center website. And a free consultation with a weight loss specialist at the MRC location nearest you can help you get started on your weight loss efforts. 

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