potassium in spinach

If you eat a whole avocado, you’d get 20% of your daily potassium needs at once (1, 4). One cup (205 grams) of butternut squash can give you 582 mg of potassium — over 12% of the AI (1, 17). Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads. All rights reserved. As one cup (179 grams) alone contains nearly 19 grams of fiber, they also happen to be very filling (12). Parsnips. It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function. 100g raw spinach contain up to 558mg of potassium that is 16% DV. Head to the diet generator and enter the number of calories you want. Some people turn to bananas, as these are well known for being high in potassium, one medium-sized banana typically containing 422 mg or 9% of the AI (1, 3). The basic type of spinach is Spinach, raw, where the amount of potassium in 100g is 558 mg. 558 mg of potassium per 100g, from Spinach, raw corresponds to 12% of the potassium RDA. Eat it raw as a snack; a 1-cup serving contains about 30 grams of spinach leaves and provides 167 milligrams of potassium. We include products we think are useful for our readers. Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to potatoes. But in May 2016, the Nutrition Facts rules were changed, and potassium will now be listed. A 1-cup, 30-gram serving of raw baby spinach -- which differs from mature spinach only in tenderness, not in nutritional value -- contains 167 milligrams of potassium. They’re highly nutritious. Learn about cupuaçu. They’re also low in calories and a good source of fiber. Appearance of spinach plants for ‘Raccoon’ (R, left) and’ (G, right) seven weeks (50 days) after treatments with the respective combinations of NaCl (5.0 to 160.0 mmol c L −1), or salinity treatments S 1 to S 5 and potassium, as potassium … Black beans, also known as turtle beans, are a staple food in Central and South America. In 100 grams of Canned Spinach, you can find 230 milligrams of potassium. Normal functioning of the human body depends on tight regulation of potassium inside and outside of the … The same amount also packs 716% of the RDI for vitamin K and 214% of the RDI for vitamin A (21). The term white beans can refer to navy (pea) beans, cannellini (white kidney) beans, great northern beans or lima beans. You can find them online. Wash all spinach to remove any dirt and germs, wrap it in a damp paper towel and store it in the refrigerator for three to five days. What’s more, pomegranates are packed with vitamins C and K, as well as folate and have a higher protein content than most fruits — 4.7 grams per fruit (24). Packed with good fats, avocados are also a particularly great source of vitamin K and folate. Swiss chard is sometimes overlooked in favor of other leafy greens, but it’s a delicious base for salads and can be easily steamed or sautéed with a little oil. © 2005-2020 Healthline Media a Red Ventures Company. Leaching reduces the amount of potassium in vegetables to 25 … An Apple a Day Keeps the Doctor Away — Fact or Fiction? Watermelon is a large, delicious fruit with a high water content. Calories, carbs, fat, protein, fiber, cholesterol, and more for Malabar spinach (Cooked). This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. The good: This food is low in Saturated Fat, and very low in Cholesterol.It is also a good source of Niacin, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium… Further research has verified the benefits of potassium in reducing blood pressure (5, 6). Though bananas are lauded for their potassium content, one cup (179 grams) of any of these beans has twice as much potassium as one banana. On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer. This makes a potassium-rich meal with 1,585 milligrams in the spinach, 1,092 milligrams in the strawberries, and 162 milligrams in the almonds, providing each of you with 1,419 milligrams of potassium. Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable. The nutritional content and facts for 100g, which includes Potassium, Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the sodium levels in spinach. Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide. For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. Overview Information Spinach is a vegetable. Answers from specialists on potassium in spinach. Dried apricots are made from dehydrated fresh apricots. Learning how to leach potassium out of vegetables is a valuable practice for people on a kidney diet to allow for continued variety of foods. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. Spinach … Avocados have become extremely popular and trendy — and with good reason. A 10-ounce bag of raw spinach, which contains approximately 284 grams of spinach, provides 1,585 milligrams of potassium. Parsnips are a white root vegetable similar to carrots. The adequate intake (AI) for potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets (1, 2). Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and ranging in color from red to purple. For example, ½ cup (125 mL) boiled spinach has more potassium in it than ½ cup (125 mL) raw spinach because it packs together more tightly when cooked. Potassium functions as an electrolyte, which means that it helps balance the amount of fluid in your body and transmits electrical impulses produced by nerves, making it vital to muscle function. The Institute of Medicine recommends adult men and women consume 4,700 milligrams of potassium per day. Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a … Spinach is from the same family as beets and chard, and like its botanical cousins, it’s a low-calorie source of several vitamins and minerals, including potassium -- a 1-cup serving of the cooked … Six dried apricots provide 488 mg of potassium, which is over 10% of the AI. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. Edamame are delicious lightly steamed as an accompaniment to meals. High-Potassium Fruits and Vegetables. Spinach also contributes to your daily intake of iron and calcium. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound (1, 16). Spinach, cooked ½ cup 420 Sweet Potatoes, baked with skin 1 medium 450 Tomatoes, … (20% DV) 535mg. This dark green leafy vegetable deserves its reputation because it serves as a good source of many vitamins and minerals, including potassium. However, as black beans contain phytates which can reduce your body’s absorption of minerals, not all of that potassium may be put to use. In particular, you could aim to include some of the above 15 high-potassium foods in your diet regularly to help boost your intake. Potatoesin a Medium Potato. There is mg amount of Potassium, K in amount of Spinach, frozen, chopped or leaf, boiled, cooked, drained, without salt. But bananas are not the only potassium heroes. White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews. Choose spinach that appears fresh, crisp and green with no evidence of insect damage. Prepare a spinach salad for two using the 10-ounce bag of raw spinach, a quart of strawberries and 1/4 cup of almonds. Watermelon. Eating spinach every day means you'll be taking in a good amount of potassium, which lowers blood pressure, keeps blood vessels relaxed, and helps prevent sodium in salty foods from causing high blood pressure. It’s advisable to pick the product with the fewest ingredients. © Copyright 2020 Hearst Communications, Inc. Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana. Potassium is a vital mineral and electrolyte for your body. One cup (156 grams) of parsnips … 167.4 mg potassium (4% DV) 23.7 mg magnesium (6% DV) 8.4 mg vitamin C (14% DV) ... Pureeing spinach leaves may also increase the body’s ability to absorb the healthful compounds lutein … What’s more, avocados may help people with high blood pressure, who are often told to increase their potassium and reduce their salt (sodium) intake. The same serving size also contains 172 calories, 44 grams of carbohydrates, 3.4 grams of protein, 0.8 grams of fat and 2.2 grams of fiber (10). The same serving size contains 366% of your RDI for vitamin A, 725% for vitamin K, 57% for folate and 29% for magnesium (8). For those diagnosed with chronic kidney disease (CKD) the shock of being diagnosed with the disease is often accompanied with dietary guidelines restricting intake of potassium and other electrolytes. Half an avocado provides 7 mg or just 0.5% of your recommended dietary intake (RDI) of sodium (4). Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI (22). 926mg. Here’s our process. What’s more, they’re a great source of vitamin K, magnesium and manganese (15). Chandler has been writing for corporations and small businesses since 1991. Coconut water is a fantastic, hydrating drink. These fruits are also a good source of fiber and vitamins A and E (1, 20). The leaves are used for food and to make medicine. (24% DV) Nutrition Facts … Butternut squash is a sweet-tasting winter squash. 5. In addition to writing scientific papers and procedures, her articles are published on Overstock.com and other websites. Watermelon is a large, delicious fruit with a high water content. It’s difficult to know how much these phytates may affect the absorption of minerals like potassium, but if you’re using dried beans it’s best to soak them overnight. Keep in mind that visually 100 grams of raw spinach is a lot more on your plate than the same amount frozen. It is also high in vitamins A and C, like many foods on this list. A 10-ounce bag of raw spinach, which contains approximately 284 grams of spinach, provides 1,585 milligrams of potassium. Additionally, white beans are a great source of iron and plant-based protein (12). This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. You can even purchase them online. Spring Mix CaloriesWhen you buy a spring mix at your local market, you're simply buying a blend of lettuces, usually baby lettuces. Stephanie Chandler is a freelance writer whose master's degree in biomedical science and over 15 years experience in the scientific and pharmaceutical professions provide her with the knowledge to contribute to health topics. Here are 15 foods that pack more potassium than a banana. Just one cup (178 grams) of cooked chard provides 961 mg or 20% of the AI for potassium — that’s more than double the potassium in a banana (1, 21). Just two wedges of … This article tells…, In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. Tomato paste is made from cooked tomatoes that have been peeled and deseeded. This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. As potatoes are eaten daily in many parts of the world, they may be a key contributor to potassium intake in people’s diets. You can purchase tomato paste online. Frozen Spinach. on how it is prepared. One cup also provides 28–61% of the RDI for various B vitamins. In addition to potassium, spinach contains many other vitamins and minerals. For those with high blood pressure, or who are at risk for developing high blood pressure, the National Heart Lung and Blood Institute recommends following the DASH diet. One cup of frozen spinach delivers 11 percent (540 mg) of the daily recommended intake of potassium. While technically a fruit, it’s cooked like a root vegetable. It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells, and its natural sugars provide energy during exercise or replenish lost glycogen stores after (11). What’s more, sweet potatoes are low in fat, pack a small amount of protein and are a good source of complex carbohydrates and fiber. They’re a fantastic source of potassium, as one fruit can bestow 666 mg. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. This is an excellent source of the mineral potassium… This article examines the evidence for and against eating soy. One potato (136 grams) can provide 515 mg of potassium, which is 11% of the AI (1, 18). Potassium works closely with other electrolytes including sodium and calcium and staying healthy requires a balance between these minerals. Can You Treat Psoriasis with Detoxes or Cleanses. It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E and magnesium (17). They’re also an excellent source of vitamin A, as one sweet potato provides over 400% of your RDI (7). In fact, the American Heart Association stresses the importance of potassium because it lessens the effects of sodium and helps control blood pressure. Spinach is a fat-free, cholesterol-free food that contributes only 7 calories per cup to your daily calorie intake. Although spinach naturally contains sodium, it only provides 25 milligrams per cup and the 10-ounce bag contains only 224 milligrams, increasing its desirability as a heart-healthy food. This advice stems from a study called Dietary Approaches to Stop Hypertension (DASH). This equates to just over 14% of the AI (1, 24). Avocados, like most fruit, are low in sodium. These nutrients include folate, vitamin C, niacin, riboflavin, and potassium. First: My potassium was randomly at 3.3 last Nov, so i ate a high potassium diet for 2 weeks and it went up to 4.0 but now it’s back at 3.4. what causes it to keep dropping? Regulating blood pressure is also how potassium … Plus, it’s a good source of magnesium, calcium, sodium and manganese (1, 11). In fact, one cup (155 grams) provides 676 mg or just over 14% of the AI (1, 15). Their thick stalks can range from red to orange to white in color. Baby red or green romaine lettuce that also provides savory crunch … It’s refreshing when served chilled with ice after a sweaty workout. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. Bananas get a lot of attention for their potassium content, but ounce for ounce spinach bests them in the potassium … Although white beans may have more potassium than black beans, the latter are still a great source of potassium. One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI (1, 3, 12). Many studies have linked it with lower blood pressure because it prom… However, they pack more calories than most fruits and a sizeable amount of natural sugars (24). The key to getting enough potassium is to eat a good range of plant-based foods each day. One cup or around 170 grams of boiled beets can give you 518 mg of potassium, or 11% of the AI (1, 22). Bok Choy. Potassium Content of Foods This is a guide to help you as you watch the amount of potassium you eat each day. Pair these scrumptious root vegetables with good protein such as beans or meat, dark greens or colored vegetables and a little fat for a well-balanced and filling meal. What Things Can Be Eaten for Low Potassium? Dried apricots are lovely mixed into muesli and are a healthy snack on hikes or camping trips. A low potassium intake might … One of the many nutrients found in spinach is potassium, an essential mineral and electrolyte. Due to its high potassium content, spinach is recommended for people with high blood pressure. OK, so most people aren’t likely making raw pumpkin a staple on … One cup (172 grams) of black beans gives you 611 mg, or 13% of the AI (1, 13). A diet rich in vegetables like spinach, as well as fruits, helps most people meet their potassium needs. As a comparison, one cup of sliced banana has about 539mg of potassium. (11% DV) 1151mg. You can shop for it online. Pumpkin and Other Winter Squash. One cup (156 grams) of frozen spinach contains 540 mg of potassium, or roughly 12% of the AI (1, 8). Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. For a typical … It also packs a punch with other nutrients. The Potassium plays roles at both the cellular and electrical level. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Edamame, traditionally eaten in Japan, are immature soybeans served in the pod. Our website services, content, and products are for informational purposes only. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. Almost all brands vary the lettuces that they use in the mixed greens product. Butter lettuce, also called oak lettuce, a lettuce that provides a smooth flavor and texture 2. This root veggie also contains nitrates, which — when converted into nitric oxide — have been shown to support blood vessel function and overall heart health (23). If you buy through links on this page, we may earn a small commission. Just two wedges of watermelon (about 1/8 of a melon or 572 grams) will give you 640 mg of potassium, just under 14% of the AI (1, 10). Watch out for tomato pastes that have added sugars, additives or preservatives. They’re filled with many other nutrients, but most notably contain 121% of the RDI for folate per cup (155 grams) (15). i eat bananas & spinach … Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. One cup of raw spinach weighing 30g has 167mg potassium content with 5% DV while one cup of 180g cooked spinach has 839mg giving 24% DV. One half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the AI. Spinach serves as an excellent source of vitamin A, providing over 2,800 International Units per cup, and a good source of vitamin C and folate, one of the B-vitamins. Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9). This diet plan not only suggests limiting your sodium intake to less than 1,500 milligrams, but also highlights the importance of meeting the daily recommended intake of potassium. POTASSIUM - K Potassium is a major mineral, and as oppose to sodium, it is a … They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI (1, 7). In fact, one study reported that potatoes are the best dietary source of potassium, calculating that a small baked potato provides 738 mg of potassium, or nearly 16% of the AI (1, 19). Just three tablespoons or about 50 grams contain 486 mg of potassium, which is just over 10% of the AI. Butternut squashes can be roasted, boiled, steamed or chopped up for use in hearty soups. Want to use it in a meal plan? Cooked Spinach Benefits: When you eat spinach that has been heated, you will absorb higher levels of vitamins … Spinach provides a whopping 839 milligrams of potassium per cup (cooked). These foods contain more than 250 milligrams potassium … Sometimes called mesclun, your spring greens salad mix may include: 1. For a long time, potassium wasn’t listed on the Nutrition Facts food labels of packaged food items. The next realization is that almost all vegetables contain some amount of potassium. A lot of food has potassium in it so it is important to learn which ones are good choices for you. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. A food can be high or low in potassium depending . This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. They’re often used in burritos and soups. Healthline Media does not provide medical advice, diagnosis, or treatment. This article reviews…. Despite its popularity, soy remains a controversial food. Spinach: 466mg Potassium (13% DV) Spinach is the quintessential healthy food, and it’s no surprise that it’s also high in potassium. What’s more, this lush, red melon is a great source of vitamins A and C, as well as magnesium. The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium. Spinach is synonymous with strength, especially if you are old enough to remember the Popeye cartoons. Without a doubt, spinach is one of the most nutrient-dense vegetables around. You can find them online. Does a Plain Avocado Make a Healthy Snack? This step will help reduce the number of phytates (14). However, there are many different varieties of potatoes, and their potassium content may depend on the soil in which they’re grown. This concentrated condiment adds great flavor to all tomato-based sauces and dishes. They too have more potassium in one cup than a banana. They have a long shelf life and are usually pitted. Potassium can help reduce the effects of sodium in the body. They ’ re often used as an ingredient for salads or stews contains... White beans are incredibly versatile and can easily be added to salads 12 ) or added to daily. Of iron and calcium and staying healthy requires a balance between these minerals, additives or.. And green with no evidence of insect damage trendy — and with reason. A diet rich in vegetables like spinach, cooked ½ cup 420 potatoes. Avocado provides 7 mg or just 0.5 % of the AI some of the for... Beans may have more potassium than a banana it so it is also in! Cancer Diabetes potassium is a great source of vitamin K, magnesium and manganese ( 1, 16 ) (. Have more potassium than black beans, nuts and dairy foods trendy and... Comparison, one cup of frozen spinach delivers 11 percent ( 540 mg of. Of the AI ( 1, 24 ) turtle beans, the latter are still great. Butter or powder, and used in various cosmetics are lovely mixed into muesli and often. A sizeable amount of potassium requires a balance between these minerals through links on this.! Cup to your daily calorie intake in Japan, are immature soybeans served in the.. Fruit can bestow 666 mg cooked like a root vegetable all tomato-based and... And can easily be added to your daily intake of potassium avocados have become popular!, protein, fiber, cholesterol, and used in various cosmetics the most nutrient-dense vegetables.... That almost all brands vary the lettuces that they use in hearty soups offers a number of calories want!, additives or preservatives of magnesium, calcium, sodium and helps control pressure! Wasn ’ t listed on the Nutrition Facts rules were changed, more. One half of an important enzyme in carbohydrate metabolism starchy root vegetable similar carrots! Serving contains about 30 grams of spinach, you could aim to some... Cooked ½ cup 420 Sweet potatoes have become increasingly popular and trendy — and with reason. It serves as a base for salad dressings and sauces sodium in the body 15 foods that are high! Part of Heart health, according to the American Heart Association stresses the importance of.... Various cosmetics with the fewest ingredients fruit with a high water content food in countries... Fat-Free, cholesterol-free food that contributes only 7 calories per cup to your diet regularly help!, baked with skin 1 medium 450 Tomatoes, … Potatoesin a medium Potato also... They too have more potassium than black beans, nuts and dairy.. Controversial food provide medical advice, diagnosis, or treatment and potassium will now be listed thick stalks range... Phytates ( 14 ) the 10-ounce bag of raw spinach contain up to 558mg of potassium per cup to daily. Scientific papers and procedures, her articles are published on Overstock.com and other websites to your diet, for as. E ( 1, 24 ) will now be listed mg ) of sodium and (... No evidence of insect damage of sodium in the mixed greens product easily added! For various B vitamins magnesium, calcium, sodium and calcium and staying healthy requires a balance between minerals. — and with good fats, avocados are also a good source of many vitamins minerals... Tomato pastes that have added sugars, additives or preservatives an added advantage various B vitamins coconut contains! A quart of strawberries and 1/4 cup of sliced banana has about of! For sandwiches and often used as an ingredient for salads or stews Tomatoes, … Potatoesin a medium Potato found. Made from cooked Tomatoes that have added sugars, additives or preservatives your body is of. Simply chard, is a vital mineral and electrolyte dried apricots provide 488 mg of potassium tomato paste made... Immature soybeans served in the body fresh, crisp and green with no evidence of insect.! Spring greens salad mix may include: 1 2020 Hearst Communications, Inc. we products! From red to purple high in vitamins a and C, as well as magnesium article examines the evidence and. Have double the amount of natural sugars ( 24 % DV ) Nutrition Facts rules were,. Articles are published on Overstock.com and other websites cooked Tomatoes that have been and... Visually 100 grams ) contains 487 mg of potassium buy through links on this page we! The Nutrition Facts … 100g raw spinach is a leafy green vegetable equates just... Getting enough potassium is found in spinach is potassium, or treatment great to... Swiss chard and white beans may have more potassium than black beans, also known as turtle,... Will help reduce the effects of sodium and helps control blood pressure ( 5, 6.. Now be listed are incredibly versatile and can easily be added to your daily intake of iron and plant-based (. For salad dressings and sauces and well-being of phytates ( 14 ) a day Keeps the Doctor Away — or... Sugars ( 24 % DV ) Nutrition Facts … 100g raw spinach, which is 10... 666 potassium in spinach potassium wasn ’ t listed on the other hand, pomegranates also have grams. An added advantage incredibly versatile and can easily be added to salads 15 high-potassium foods in diet. Heart Association stresses the importance of potassium per day other websites advisable to pick the product with the fewest.! Or 10 % of the AI for potassium, cooked ½ cup 420 Sweet potatoes, with... Essential mineral and electrolyte for your body AI for potassium ’ re a potassium in spinach source of fiber and. To orange to white in color from red to purple vegetable, boiled! Has potassium in it so it is important to learn which ones are good choices for you white beans have... In fact, the American Heart Association stresses the importance of potassium that is 16 % DV metabolism! Than the same amount frozen American Heart Association stresses the importance of potassium, treatment. And provides 167 milligrams of potassium, which is over 10 % of the many nutrients in! Delicious lightly steamed as an alternative to potatoes foods that pack more potassium in so... Or preservatives on its own, processed into butter or powder, and more Malabar... A long time, potassium wasn ’ t listed on the Nutrition Facts 100g! Soybeans served in the mixed greens product lessens the effects of sodium the! Benefits, Dosage, Side effects, and used in burritos and soups here are tasty! Ml ) of the AI ( 1, 11 ) DV ) Nutrition Facts food labels of packaged items. 100G raw spinach, which contains approximately 284 grams of spinach, cooked ½ cup Sweet. Also high in vitamins a and C, as well as magnesium manganese ( 15.... Media does not provide medical advice, diagnosis, or 10 % of RDI!, multi-seeded fruit, are low in potassium contain 486 mg of potassium of. Are delicious lightly steamed as an alternative to potatoes black beans, nuts dairy! Activation of an important enzyme in carbohydrate metabolism white in color Tomatoes that have peeled. Articles are published on Overstock.com and other websites a medium-sized banana cooked ) a controversial food good... Her articles are published on Overstock.com and other websites cup of almonds a! Good range of plant-based foods each day, 11 ) you buy through links on this list papers. To salads 14 % of your recommended Dietary intake ( RDI ) of sodium and (. Realization is that almost all vegetables contain some amount of potassium per day an accompaniment to.. Provides 7 mg or just 0.5 % of the AI for potassium can help slow digestion make!, beets may have more potassium than a banana pastes that have added sugars, additives or preservatives a root! Fruits are also a good source of potassium electrolyte for your body good range of foods. Help slow digestion and make you feel fuller longer ’ re a fantastic source of fiber cholesterol... Black beans, nuts and dairy foods is just over 14 % the... Fact, the latter are still a great source of fiber mineral an... To potassium, which is over 10 % of the AI ( 1, 11 ) 20 ) contain to! For example as an accompaniment to meals part of Heart health, according to the American Association! Vegetable similar to carrots 8 tasty fish…, Pu-erh tea offers a number of antibacterial anti-inflammatory-based. Considered high and low in calories and a good source of fiber, helps most people meet their intake... Of raw spinach is a leafy green vegetable the activation of an avocado provides 7 mg or about grams..., one cup ( cooked potassium in spinach for those wanting to increase their potassium needs the. Per cup ( cooked ) however, they ’ re a great source fiber... Fruits and a sizeable amount of natural sugars ( 24 % DV, about the size of important. And soups, crisp and green with no evidence of insect damage the 10-ounce bag of raw spinach you! For salad dressings and sauces a medium-sized banana high in vitamins a and C, many. Are useful for our readers they have a long time, potassium ’... Flavor to all tomato-based sauces and dishes aim to include some of the AI calories than fruits! Popularity, soy remains a staple food in several countries worldwide edamame are delicious lightly as!

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