The Best Food For Potassium

The Best Food For Potassium
The Best Food For Potassium

Potassium is an electrolyte that is essential for the healthy functioning of the heart kidneys muscles and nervous system. The best foods for potassium are those with the highest potassium content balanced with low sodium saturated or trans fats and calories. It is recommended that you consume around 4 700 mg of potassium per day ideally balanced with a sodium intake of about 1 000 mg per day depending on your current health
Fruit
Bananas have the most potassium at 357 mg per 100 grams of fruit followed by cantaloupe with 350 mg kiwi with 330 mg then apricot and blackberry with 300 mg each. Fresh fruit is a better choice than dried fruit when you try to add potassium to your diet because dried fruit has a very high sugar content. This makes the nutritional value of dried fruit lower less calories are not a concern.
Vegetables
Boiling vegetables usually reduces the amount of nutrition available. For example raw beets has 325 mg of potassium per 100 g serving but they boiled has about 305 mg. A better option is frying grilling or sauteing. Beet greens are very rich in potassium a 100 g serving of raw beet greens has 725 mg of potassium but cooked without salt they have 909 mg of potassium an exception to the rule no cooking. Potatoes and sweet potatoes also have high levels of potassium 573 mg and 475 mg per 100 g serving but the skin contains the most nutrients. Raw spinach is also high in potassium with 558 mg per 100 g serving. Uncooked carrots broccoli and cauliflower have 320 mg 316 mg and 303 mg respectively.
Fish and shellfish
Fish is a good source of potassium which also has quite a low sodium calories and cholesterol in addition to the beneficial omega-3 fatty acids. These measurements are taken on fresh fish cooked over dry heat in 100 g portions. Potassium levels vary considerably depending on the specific type of fish. For example farmed Atlantic salmon has only 384 mg / 100 g serving while wild Atlantic salmon has 628 mg have sockeye 375 mg the Chinook 505 mg which has bred coho 460 mg the wild coho 434 mg and pink salmon have 414 mg. Fish should be eaten with care and sparingly as it can also have high levels of mercury with certain types of higher risk.
Steamed clams are very high in potassium with 628 mg of potassium per 100 g serving. This is followed by halibut 576 mg yellowfin tuna 569 mg king mackerel 558 mg Pacific mackerel 521 mg rockfish 520 mg ;. Pacific cod 517 mg and steamed scallops 476 mg
Meat
For a healthy diet red meat should be eaten in moderation and low fat cuts are best. Fruits vegetables and fish are better sources of potassium. Pork has the highest amounts of potassium which ranges between 350 to 400 mg per 100 g serving of most pork chop and loin broiled. Lamb has between 300 to 350 mg per 100 g serving roasted or fried. Chicken is usually between 200 to 300 mg potassium per 100 g serving depending on how it is cooked. Beef ranges from about 230 to about 250 mg per 100 g serving.
Others
Other good sources of potassium are beans. This does not include canned beans like the canning process leaches nutrients. The nutrient values ??for 100 g servings of beans cooked without salt. White beans have the most potassium with 561 mg then lima and pink beans with 508 mg followed by pinto beans with 436 mg and kidney beans with 403 mg of potassium.
Nuts are also a good source of potassium but can be high in fat. These nutrient values ??are dry roasted without salt 100 g portions. Pistachios are highest with 1042 mg followed by almonds with 746 mg then hazel which has 680 mg Brazil nuts 659 mg peanuts 658 mg pine nuts 597 mg cashews 565 mg walnuts 441 mg and pecans 424 mg .
Chocolate also has a high potassium content but should be eaten in moderation because of the fat and sugar. The darker the chocolate the higher potassium content. 100 grams of 45-59 percent dark chocolate has 559 mg potassium 60 per cent dark chocolate 567 mg and 70 to 85 percent dark chocolate has 715 mg and about 43 g fat.