October 4, 2022

Diet and Nutrition: Foods high in Potassium

Potassium and Your Health

This mineral is essential for your cells to function properly. This mineral plays an important role in your heartbeat and muscles contracting. Potassium is essential for maintaining healthy blood pressure. Many Americans don’t consume enough Potassium as recommended by their doctors. If your doctor tells you that your potassium levels are too high, you may need to avoid certain foods.

Dried Apricots

These sweet, chewy fruits provide 1,100 mg of Potassium per half-cup — almost 25% more than the daily recommended intake. Dried apricots are high in fibre and disease-fighting substances called antioxidants. If you want to lower your potassium levels, skip this snack.


These legumes pack a lot into their small, round form. A cup contains more than 700 mg of Potassium. There are also plenty of fibre, folate and antioxidants. Lentils slow down the process of digestion to help you feel fuller for longer periods and maintain your blood sugar levels. If you are on a low-potassium diet, you should reduce the amount of food you eat.

Baked Potato

Potatoes are healthy, hearty, versatile and much more nutritious than you might realize. Baked potatoes contain 940 mg of Potassium and high levels of vitamins C, B6, and B6. They are low in sodium and cholesterol and almost fat-free. Red and sweet potatoes are both nutrient-rich. You might consider removing potatoes from your diet if you try to lower your potassium intake.

Orange Juice

This breakfast beverage contains nearly 500 mg of Potassium per cup. It is possible to make it at home, but you can buy store-bought brands that contain calcium and vitamin D to help strengthen your bones and teeth. You can enjoy your OJ, but only one 8-ounce glass should consume at breakfast. Each glass contains more than 100 calories and 20g of sugar. If your goal is to lower your Potassium, give this juice a miss.

Breast of Chicken

Chicken is rich in Potassium and has more than 330 mg per 3-ounce serving. Lean protein is also a major part of the chicken. When it comes to fat content and calories, breast meat is superior to wings and thighs. To reduce fat and calories, keep it skinless. If you want to reduce Potassium, think twice about eating this food.

White beans

These legumes can be added to soups and stews to increase the flavour and fibre level. A half-cup of these beans provides approximately 10 grams of fibre and 600 mg of Potassium. These beans are also low in fat. If you need to lower the potassium level, there are other options.


While they can sometimes be criticized for having high sugar levels (15 grams per serve), there is no evidence that they encourage weight gain. One medium banana provides nearly 10% of your daily potassium requirements (422 mg). These fruits are also rich in fibre, magnesium, vitamins C, and B6; bananas might not be your favourite snack if you are on a low-potassium diet.


A cup of yogurt can provide you with nearly 580 mg of Potassium. Yogurt is also rich in calcium and protein. Brands with active, live cultures have probiotic bacteria, which are good for your stomach and can protect you against type 2 diabetes (IBS) and irritable bowel syndrome (IBS). If you need to reduce your potassium intake, consider other snack options.


Salmon can be grilled, baked, or poached to almost 330 mg of Potassium per 3-ounce serving. The omega-3 fatty acid content in this oily fish helps protect your heart. If your potassium levels are too high, this might not be the right choice for you.

Acorn Squash

This winter vegetable is a great addition to soups and stews. It has only 58 calories per portion. Acorn squash provides more than 640 mg of Potassium per cup and is rich in beta-carotene and other compounds that help prevent cancer. Acorn squash is also rich in vitamins C, B6, fibre, and magnesium. It’s not a good choice for those on a low-potassium diet.

Cereal for Breakfast with Milk

A cup of low-fat milk provides 366 mg of Potassium and calcium, vitamin D, and shredded wheat. If you are concerned about high potassium levels, start your day differently.


This burger topping and salad, considered fruits, has nearly 300 mg of Potassium. To reap the health benefits of tomatoes, you don’t have to eat them whole. They are rich in vitamins A, C and K and the antioxidant lycopene. Avoid tomatoes if you want to reduce potassium levels.


Avocado toast is a popular choice. Avocadoes are more than trendy. Avocadoes can be added to salads and tacos. They are a great source of unsaturated oil. If you are concerned about weight gain, remember that avocado contains 300 calories. Avocados are a good choice if you’re trying to lower your potassium level.

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