Top Ten Easy-to-Eat Potassium-Rich Foods

The need for potassium cannot be denied. This mineral and electrolyte are necessary for muscle contraction, cardiac health, bone strength, proper gastrointestinal system function, and lots of others. Adults and children older than 13 decades should receive 4,700 milligrams of potassium every day. Loading upon the following should help you meet that advocated daily allowance or RDA:


No additional fresh fruit over Earth is as popular as bananas when potassium content is the subject material. A regular-sized banana comprises as much as 10% of your RDA. Bananas also contain vitamin C and B6, in addition to manganese and calcium.

Orange Juice

An 8-ounce glass of orange juice contains just about the same number of potassium at a regular-sized banana. Oh, plus it contains absolutely no cholesterol!

Dried Apricots

With much of the water content out of this picture, you’re able to become not exactly 100 milligrams of potassium in most dried apricot. These saccharine goodies also give you vitamin A as well as fiber that wards away higher cholesterol levels and constipation.

Dried Figs

Not quite 700 milligrams of potassium is offered by 100 g of dried figs. In addition, they comprise calcium for strong bones, as well as aluminum and manganese for improved immunity.


Popular as snacks and toppings, 1/2 cup of raisins supplies your body with over 500 milligrams of potassium. Packed with sugar, it’s really a good idea to mix a small quantity of it with other potassium-rich snacks if you are watching your weight reduction.


It’s possible to acquire as much as 210 milligrams of potassium by simply eating 3 pieces of prunes. Also known as dried plums, swallowing them is highly recommended if you’re constantly using a bout with gout.


Also called honeydew and candy melon, a cup of cantaloupe yields a little over 400 milligrams of potassium. This super sweet fresh fruit is also full of vitamin C that fosters the immune system and also beta-carotene that maintains sharp vision.

Unsalted Peanuts

When snack time arrives, then catch a bunch of unsalted peanuts A1 oz serving comprises almost 200 mg of potassium. As an additional benefit, unsalted peanuts additionally provide your body with muscle-building protein, heart-friendly fatty acids along with immune-boosting zinc.


It’s no secret that this white and creamy liquid is full of proteins, minerals, and vitamins. A serving of this supplies your body with over 300 milligrams of potassium. People who have lactose intolerance, however, may need to elect to get lactose-free types.


Those with mild to moderate cases of flaxseed might perhaps not need trouble consuming milk, something that packs just as much as 540 milligrams of potassium per cup. Yogurt also contains countless bacteria that are good for improved digestion and immunity.

Eileen Smoot

Eileen is a former preschool educator, turned mom, turned foodie with a strong passion for helping small businesses in her community. With early aspirations of becoming a writer, she attended the University of Arizona to study English literature and creative writing before making the switch to education. An early retirement from her teaching career, a baking business of her own, and two kids later, she is now rekindling her love for writing with Tucson Foodie.

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