Rich Foods in Potassium
11. Salmon:
If potassium deficiency is a concern, try preparing a tasty salmon fillet for dinner. Salmon is a great addition to a balanced diet because of its many health benefits. It’s good for your heart, brain, skin, and eyes, and its potassium content contributes to the prevention of fatigue, muscle weakness, cramps, bloating, dizziness, and other symptoms of a low potassium lifestyle. Serving Size (3 oz.), 534 milligrams of potassium (15% DV), 155 calories.
12. Dried Parsley:
Dried herbs are recognized for their rich flavor and the way they can spice up any meal, but they can also contribute essential minerals such as potassium to your diet. Dried parsley is an easy source of potassium that contributes next to zero calories to your diet. Dried parsley goes especially well with pizza, potatoes, pasta, and more. Serving Size (1 tablespoon), 95 milligrams of potassium (3% DV), 3 calories.
13. Unsweetened Cocoa Powder:
Skip the potassium supplements and enjoy a sweet chocolate treat instead! Unsweetened cocoa powder can be used in place of unsweetened and semisweet chocolate in most baked goods, and you can also enjoy a cup of delicious hot cocoa that’s surprisingly low in calories. One tablespoon of unsweetened cocoa powder provides about 4% of the daily value of potassium, and contains only 11 calories depending on the brand you choose. Serving Size (1 tablespoon), 125 milligrams of potassium (4% DV), 11 calories.
14. Paprika:
Made from sweet and delicious bell peppers, paprika is a great way to spice up your meals and an easy way to add some potassium to your diet. Just a tablespoon of this enticing spice provides about 160 milligrams of essential potassium. In Hungary, where its name is derived from, paprika is used to flavor the traditional goulash dish. Paprika is also used in many Spanish dishes. Add it to your own entrees to enjoy its delightful flavor and health benefits. Serving Size (1 tablespoon), 160 milligrams of potassium (5% DV), 20 calories.
16. White Mushrooms:
Different varieties of mushrooms have different health benefits. The delicious white mushroom, whether raw or cooked, is a great source of many vitamins and minerals including potassium. A cup of sliced white mushrooms is relatively easy to add to your diet each day, especially when you consider the many ways you can enjoy them. White mushrooms go well in eggs, salads, pasta dishes, and more. Serving Size (1 cup, sliced), 428 milligrams of potassium (28% DV), 28 calories.
17. Dried Seaweed:
Seaweed was once a delicacy in ancient China, but today it has become popular in Western culture, thanks to the many nutritional benefits and low calorie count it provides. Since seaweed grows in saltwater, it’s no surprise that dried seaweed is a great source of iron and magnesium, both of which are essential minerals. It also supplies your body with essential potassium, helping to keep your heart, muscles, and skin looking and feeling healthy. Serving Size (1 tablespoon), 95 milligrams of potassium (3% DV), 20 calories.
18. Dried Apricots:
For major health benefits without the high water and sugar contents, dried apricots are the way to go. When you eat dried apricots over fresh ones, you get all the nutrients and minerals condensed into a smaller amount of space, which makes these dried fruits a great snack that won’t weigh you down. Potassium is a great example: dried apricots contain about 755 milligrams per one-cup serving. Serving Size (1/2 cup), 755 milligrams of potassium (22% DV), 157 calories.
19. Clams:
A high potassium diet has many health benefits, including helping the body maintain blood pressure and regulate heart function. A 100-gram serving size of clams contributes 18% of your recommended potassium for the day. And, like most high potassium foods, clams provide several other essential vitamins and minerals for healthy skin, healthy bones, better vision, and more. Serving Size (100 grams), 628 milligrams of potassium (18% DV), 148 calories.
20. Dried Figs:
If you aren’t already eating dried figs a few times a week, now is the time to start. They’re an excellent source of potassium, along with several other important nutrients. If you’re concerned about getting enough potassium in your diet, a cup of dried figs contribute about 30% of the recommended amount for the day. They’re a quick and easy snack, and they’re a much healthier alternative if you need to satisfy a sweet tooth. Serving Size (1 cup), 1000 milligrams of potassium (29% DV), 371 calories.
