Sunday, January 4, 2015

Top 10 Foods Highest in Potassium

Every new year millions of us make a resolution to eat better.  I'm one of those so I've 

Every new year I, as well as millions, make a resolution to eat better.  To do this I decided to check the foods that will benefit me the most and try, really hard, to include them in my diet.  I'm not one who eats that many bananas, which I know are a good source of Potassium so my 1st check was to see what other foods might benefit me in this area.  A site called HealthAliciousNess.com provided me with the following information.

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (increased blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest. High potassium foods from natural food sources like beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas, are considered safe and healthy. The current daily value for potassium is 3.5 grams.

#1: White Beans
Potassium in 100g
1 cup cooked (179g)
561mg (16% DV)
1004mg (29% DV)
Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked.
#2: Dark Leafy Greens (Spinach)
Potassium in 100g
1 Cup (30g)
1 Cup Cooked (180g)
558mg (16% DV)
167mg (5% DV)
839mg (24% DV)
Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).

#3: Baked Potatoes (With Skin)
Potassium in 100g
Average Potato (173g)
535mg (15% DV)
926mg (26% DV)
Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium.

#4: Dried Apricots
Potassium in 100g
1/2 cup (65g)
1162mg (33% DV)
755mg (22% DV)
Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar.
#5: Baked Acorn Squash
Potassium in 100g
1 cup cubed (205g)
437mg (12% DV)
899mg (26% DV)
Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV).
#6: Yogurt (Plain, Skim/Non-Fat)
Potassium in 100g
1 cup (245g)
255mg (7% DV)
625mg (18% DV)
Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV).
#7: Fish (Salmon)
Potassium in 100g
1 3oz fillet (85g)
628mg (18% DV)
534mg (15% DV)
Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV.
#8: Avocados
Potassium in 100g
Average Avocado (201g)
1/2 Cup Pureed (115g)
485mg (14% DV)
975mg (28% DV)
558mg (16% DV)
An average avocado provides 322 calories, half a cup purred contains 184 calories.
#9: Mushrooms (White)
Potassium in 100g
1 cup sliced (108g)
396mg (11% DV)
428mg (12% DV)
1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV).
#10: Bananas
Potassium in 100g
Average Banana (118g)
1 Cup Mashed (225g)
358mg (10% DV)
422mg (12% DV)
806mg (23% DV)

An average banana provides 105 calories, 1 cup mashed contains 200 calories. 
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