Foods High In Potassium

Do you have muscle cramps or have you been told that you aren’t getting enough potassium in your diet?  Well here’s a list of foods that contain higher levels of potassium, that magical mineral and electrolyte that helps lower high blood pressure, reduce the risk and severity of kidney stones, helps to increase bone density, reduce fatigue and reduce muscle spasms and cramps.  The average adult should be getting approximately 4,700 mg a day (try to keep it there and not higher as the body can actually have too much of this good thing) of potassium and most of us are not, so take a look below and see what foods you can add to your diet…
 

Apricots – 181mg in two medium apricots

Asparagus – a cup of cooked asparagus contains 404mg

Avocados – one whole California avocado contains 1096mg

Bananas – one medium banana contains 422mg

Beets – two beets contain 528mg

Broccoli – one cup contains 288mg

Cantaloupe – one cup contains 427mg

Carrots – three medium carrots contain 586mg

Cauliflower – one cup contains 176mg

Collard greens – one cup contains 200mg

Dates – one date contains 160mg

Edamame – 3.5 ounces of the beans contain 500mg

Eggplant – one whole eggplant contains 1,260mg

Figs – six figs contain 473mg

Garbanzo beans – one cup contains 477mg

Grapes – one cup contains 294mg

Guava – one cup of guava cubes contains 688mg

Honeydew – one cup of melon balls contains 404mg

Kiwifruit – two medium kiwis contain 505mg

Mangoes – one ripe mango contains 205mg

Oatmeal – one cup of cooked oatmeal contains 100mg

Okra – half of a cup of boiled okra contains 257mg

Oranges – one medium orange contains 217mg

Papaya – one medium papaya contains 781mg

Pears – one medium pear contains 200mg

Pecans – one ounce contains 193mg

Pomegranate – one medium pomegranate contains 400mg

Prunes – one half cup contains 637mg

Pumpkin – one cup of mashed pumpkin contains 564mg

Quinoa – one half cup contains 629mg

Raspberries – one cup of raw berries contains 185mg

Salmon – a 3 ounce serving contains 360mg

Sauerkraut – one cup contains 401mg

Snow peas – one cup of cooked snow peas contains 347mg

Strawberries – one cup of whole strawberries contains 220mg

Sunflower seeds – one quarter cup contains 248mg

Sweet potatoes – one cup of sweet potatoes cooked in their skin contains 950mg

Tomatoes – one medium tomato contains 292mg

Turnips – one cup of cooked turnips contain 250mg

 
 
Hope that helps you.  I know that I was surprised about the potassium content of some of these foods when I was researching this information.  Here’s to training hard and eating healthy!