What kind of food rich in potassium

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Updated visitor guidelines. You are here Home » High-Potassium Foods. Top of the page. Topic Overview Potassium is a mineral in your cells.

Low-potassium foods Medium-potassium foods High-potassium foods Very high-potassium foods less than mg mg mg over mg You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium. References Citations U. Department of Agriculture, et al. Department of Agriculture. Accessed October 12, American Dietetic Association Foods low in potassium include most refined fats and oils, grains like cornmeal, white rice, and white pasta, some cheeses like soft goat cheese, blueberries, leeks, and napa cabbage.

Boiling vegetables in water and discarding the water they are cooked in can help reduce their potassium and electrolyte content. For more, see the article on low potassium foods , and low potassium vegetables. You can check our data against the USDA by clicking the Source link at the bottom of each food listing. Note: When checking data please be sure the serving sizes are the same.

In the rare case you find any difference, please contact us and we will fix it right away. MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more Nutrition Facts for Cooked Beet Greens. Fruit salad, anyone? Get on the avocado toast train. That makes it twice as good for your heart.

Avocado is so versatile, you can incorporate it into any meal of the day. In addition to mashing it for toast and guac, you can add slices to tacos, sandwiches use it in place of butter or mayo, suggests Roach , burgers, and even smoothies.

Largeman-Roth recommends using one of her favorite avocado recipes from her cookbook, Eating in Color. Vegans can substitute silken tofu for yogurt. Certain fish — like wild salmon , some varieties of tuna, halibut, trout, flounder, and Pacific cod — are better sources than others; a 3-oz piece of wild Atlantic salmon contains around mg of potassium, per the USDA. Fatty fish like salmon are also rich in omega-3 fatty acids , which are a type of polyunsaturated fat that may lower cholesterol and reduce inflammation in the body, according to the Academy of Nutrition and Dietetics.

The U. Food and Drug Administration FDA advises eating at least 8 oz of fish a week, primarily varieties that are low in mercury. But your basic spud is a nutritional stud, especially when it comes to potassium.

Nearly mg of the nutrient can be found in just one medium russet potato, according to the USDA , and other varieties red, yellow, and even sweet potatoes are in the mg and up range. These popular starches are also a good source of including fiber leave the skin on for the most of this filling nutrient , vitamin C, and iron. For a healthier way to eat potatoes, try steaming and mashing them with a little chicken stock for flavor, roasting them with olive oil and herbs, or baking them and topping with salsa instead of butter.

Their starch makes them a great thickener for soups as well. Though fruits and vegetables are among the best food sources of potassium, dairy products can also add the mineral to your diet.

A cup of whole milk has more than mg of potassium, while the same amount of nonfat milk contains more than mg. In general, the lower the fat in the milk, the higher the potassium.

Meanwhile, 1 cup of nonfat plain Greek yogurt contains nearly mg — yet another reason to make this protein-packed yogurt it has a whopping 25 g per cup!

Yogurt also has tons of culinary uses, so you can try it as a marinade, a dip, or use it in place of sour cream to get more into your day.

Some of the best sources of potassium are dark leafy greens such as spinach , which when cooked has an astounding 1, mg per cup, per USDA data. Swiss chard is a close second, with almost 1, mg per cooked cup , and even bok choy has around mg per cup when cooked.