Potassium-rich foods are especially important for preventing muscle weakness and cramps during intense exercise. In addition, eating potassium-rich foods is a way to supplement hypertension treatment because it can help regulate blood pressure.
Potassium is mainly found in foods of plant origin such as fruits and vegetables and the appropriate amount of potassium intake for adults is 4700 mg a day, which is easily reached through diet.
24 Potassium rich foods
The following table indicates the foods that contain the most potassium.
|Cooked beet root leaves||1/2 cup||72 g||654 mg||27 calories|
|Avocado||Half||100 g||602 mg||162 calories|
|Skimmed yogurt||1 cup||245 g||573 mg||186 calories|
|Orange juice||1 glass||248 g||484 mg||159 calories|
|Banana||1 piece||118 g||467 mg||144 calories|
|Pumpkin seeds||1/4 cup||57 g||457 mg||327 calories|
|Canned tomato sauce||1/2 cup||123 g||454 mg||49 calories|
|Peanuts||1/2 cup||72 g||453 mg||415 calories|
|Skimmed milk||1 glass||245 g||407 mg||88 calories|
|Cooked lentils||1/2 cup||99 g||365 mg||127 calories|
|Papaya||1 cup||140 g||360 mg||95 calories|
|Cooked peas||1/2 cup||98 g||355 mg||69 calories|
|Grape juice||1 glass||253 g||334 mg||156 calories|
|Cooked beets||1/2 cup||100 g||332 mg||76 calories|
|Cooked beef||1 piece||100 g||323 mg||207 calories|
|Potato puree||1/2 cup||105 g||303 mg||124 calories|
|Raw sardines||1 piece||100 g||297 mg||124 calories|
|Zucchini||1/2 cup||123 g||252 mg||49 calories|
|Raw carrots||1 piece||72 g||232 mg||36 calories|
|Pear||1 piece||166 g||207 mg||105 calories|
|Fresh chopped tomato||1/2 cup||90 g||200 mg||18 calories|
|Tofu||1/2 cup||124 g||150 mg||94 calories|
|Cheese from Minas||1 piece||100 g||153 mg||373,5 calories|
|Dried coconut (20g) or fresh coconut||1/4 cup||33 g||110 mg||208 calories|
Lack of potassium technically called hypokalemia can lead to loss of appetite, cramps, muscle paralysis or confusion. Although rare, it can occur in athletes who sweat a lot, in case of vomiting, diarrhea, when diuretics are used or with regular intake of some high blood pressure medications.
Excess potassium is also rare, but it can happen especially when taking some hypertension medication, which can cause arrhythmias.
How to follow a low potassium diet
To reduce potassium consumption it is recommended to avoid all foods in the table above, such as avocado, bananas and beef, while taking care to reduce potassium from other foods.
How to lower potassium in food
To decrease the potassium of the food, the following steps must be followed:
- Peel and cut the food into thin slices and then rinse;
- To put the food in a pan almost full of water and to soak for 2 hours;
- Drain, rinse and drain food again;
- Refill the pan with water and let the food cook;
- Once cooked, drain the food and throw the water away.
If you do not want to cook the food, you can prepare more and store it in the refrigerator freezer until you need it.