Foods High in Potassium

Do you miss potassium? Find all the foods that contain the most according to the advice of our nutritionist!

Written by Emma, on September 21, 2019 from 4:00 PM

Foods High in Potassium

1- Fruits and vegetables

on fresh and dried fruits and vegetables, Especially red and greenare the foods rich in potassium (1).

It is necessary to eat throughout the day and every day in order to have the correct level of potassium in the blood, as this mineral is eliminated very well: the recommendation of five fruits and vegetables a day, at a minimum, so he participates in maintain a satisfactory level of potassium,

foods rich in potassium

Foods That Import Potassium Into The Body © Evan Lorne

on dark green leafy vegetables (spinach, cheese) have high levels of potassium, followed by lawyers, then by tomatoes, dried, mashed or concentrated.

Then come potatoes, the squash, the sweet potatoes, the cucumbers, the peppers, the tomatoes, the bananas and on apricots,

Dried fruits and oilseeds are among the richest in potassium, even richer than fresh fruits.

  • on dried fruit (in descending order): dried apricots, dates, figs, grapes, prunes.
  • But also oily fruits : almonds, nuts, hazelnuts, pine nuts.

on brews and grains also contain an interesting level of potassium. on wheat germ is very rich in potassium: 922 mg / 100 g.

High Potassium Foods – Do You Know?

There is more potassium (490 mg / 100 g) in ketchup than on average dried fruits (470 mg / 10 g). Discrepancy, but one that is very real and official (2).

2- Herbs and spices

on caraway in # 1, followed by curry, then ginger dust and pepper the earth has some of the highest potassium results, right after the ground coffee, king of potassium. Average of potassium spice: 1350 mg / 100 g, or a result close to the highest (instant coffee).

Le fresh parsley is a very good source of potassium (795 mg / 100 g).

Cafe: No. 1 in potassium!

This is the instant coffee powder conclusion that the palm of potassium earns.

100 g instant coffee covers RDI, with a contribution of 3.600 mg potassium, It is twice as good as cocoa (1.510 mg potassium / 100 g).

The soluble chicory does almost as well as the soluble coffee (3100 g potassium / 100 g).

3- Other families of potassium-rich foods

on coffee, the milk, especially in powder and semi – skimmed, and in cocoa are among the foods and drinks richest in potassium.

on dried and smoked meats (Grisons, smoked bacon) and liver are richer in potassium than tender meats like, Turkey and nwith exit diameter which themselves contain more than red meat.

on fish often have higher levels of potassium than fresh meat, especially scorpion fish, tuna, mullet, herring.

Foods High in Potassium

Potassium (K) in mg

Fruits and
vegetables

Concentrated tomatoes, 100 g

1330

Boiled spinach, 200 gr

780

Avocado, 100 g

412

Baked potatoes

391

Banana, 100 g

411

Melon, 100 gr

329

Beetroot, 100 g

266

cereals
and impulses

Wholegrain Bread, 100 g

291

Boiled stews, 100 g

219

Wheat germ, 10gr

92

Meat fish eggs

2 slices of raw ham, 100 gr

556

Minced beef 10% fat, 100 g

333

Roast chicken, 100g

700

Boiled beef liver, 100 g

450

Canned sardines with tomato, 100 g

410

Steamed salmon, 100 g

390

different

Instant coffee powder, 100 g

3600

Chicory and instant coffee, 100 g

3100

½ skimmed milk powder, 1 liter

665

Cocoa, 2 teaspoons (10 g)

151

70% dark chocolate 1 square (10 g)

72

spices

Cumin, 2 teaspoons (10 g)

179

Curry, 2 teaspoons (10 g)

154

Soft ginger, 2 teaspoons (10 g)

132

Ground pepper, 2 teaspoons (10 g)

126

In short, the choice is huge to guarantee its daily intake of no unsupervised nutritional supplements potassium.

Potassium – the advice of a nutritionist

Potassium is involved in detoxification, through this consumption of fruits and vegetables.

We can also think about coffee and cocoa for drinks (but sparingly because they also have bugs, unlike fruits and vegetables).

It’s also important to remember that excess salt is not good for potassium – and overall metabolism, by the way. So reduce the salt until you add more if possible.

And we eat at least five fruits and vegetables, raw and / or cooked a day!

Published article what do eggs contain?

Banner illustration: Foods rich in potassium – © Elena Eremenko

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Emma

Written by Emma

Discover All My Nutrition and Diet Tips for a Healthier Diet Every Day

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Foods High in Potassium
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