Potassium rich foods list for better health

Why is Potassium important?

Potassium is a vital mineral and electrolyte which plays a key role in various functions of the human body. Here is the list of potassium rich foods that also are low in calories. Foods high in potassium help keep normal body functions. Foods with potassium help reduce BP, regulating your heart rate and blood pressure, correct muscle contraction, protein synthesis, and so on. It is also known to be an extremely important mineral for your brain, bones, and organs. However, when you get low on potassium it can have devastating effects on your health because potassium is used for a variety of functions in the human body. One of the potassium losses that we experience is from our muscles and tissues [PMID: 27194424].

Lack of foods with potassium in the diet can also cause a low potassium level in the blood and leads to hypokalemia [PMID: 27194424], a condition where potassium loss in the blood exceeds the normal levels. Hypokalemia leads to low blood pressure and can cause arrhythmias and heart rhythm disorders. People suffering from hypokalemia should take potassium rich foods to correct the problem. This is because the condition leads to weakness, dizziness, and breathing problems [https://en.wikipedia.org/wiki/Hypokalemia].

Having the correct amount of potassium is absolutely essential to our health. If you are suffering from a potassium deficiency, you must see a doctor as soon as possible. Even small amounts of potassium can lead to problems such as cramping and nausea. If you follow a well-balanced potassium-rich diet with plenty of water, then you will reap the many health benefits of this mineral.

Better effects on blood pressure as well as bone health may be visible at a slightly incremental level of potassium by consuming foods high in potassium. However, intakes noticeably above RDA of potassium are desirable for achieving optimal health [PMID: 23674806]

Adequate intake of potassium rich foods helps to control blood pressure and avert coronary artery diseases. The scientific community has observed a positive link between increased potassium intake with a decrease in blood pressure in grownups, which in turn impacts the probability of stroke and heart disease [PMID: 23674806].

Different analyses performed by many scientists worldwide have asserted the importance of eating potassium rich foods to avert heart disease. [PMID: 24780514].

How Much Potassium Do You Need Per Day?

It is necessary to get the right amount of potassium rich foods in the diet to keep a person’s body functioning normally. An ideal diet should have a combination of foods high in potassium and adequate water. This combination keeps the brain healthy and fresh. It also keeps the heart pumping properly, increases energy levels, and plays an important role in managing blood pressure. Therefore, foods with potassium must be included in the diet to keep a person’s body functioning normally. The right amount of potassium is determined according to one’s age and body size.

Based on potassium’s ability to blunt the ill effects of sodium consumption on blood pressure, the dietary intake of potassium is recommended at 4,700 mg per day for an adult in the federal register. [https://www.federalregister.gov/documents/2016/05/27/2016-11867/food-labeling-revision-of-the-nutrition-and-supplement-facts-labels].

This means that a healthy adult whose daily requirement of energy is about 2200 to 2400 kcal should get 2 mg potassium from every calorie that he or she consumes. 

If you are also on a weight loss diet, your diet may be restricted to 1200 to 1500 kcal per day. In such a case, one must get 4 to 5 mg of potassium from this daily meal plan. So, the potassium rich foods should be so selected that they must give less than 0.2 kcal per mg of potassium.

Potassium rich foods to increase the level of potassium

You may be familiar with potassium rich foods. Potatoes and bananas are known to be one of the foods high in potassium [PMID: 23674806], however, the world’s most favorite potato recipe is potato fries and chips that are high in sodium.

Bananas and potatoes are also high in calories and their glycemic index is also high. 

Potatoes contain 474 mg potassium with 60.9 kcal every 100 gm weight. To get 1 mg potassium from potatoes, you should consume nearly 0.13 kcal that a potato gives along with 1 mg potassium. So, it may be possible to add potatoes to your veg diet plan provided you have no other medical complications such as diabetes.

Banana contains 362 mg of potassium with 110.58 kcal every 100 gm weight. To get 1 milligram of potassium from a banana, you must consume nearly 0.31 kcal that banana gives along with 1 mg potassium. It is apparent that bananas cannot be used as a source of potassium when you are on a low-calorie meal plan.

Further, people with elevated sugar levels and overweight may find it difficult to add potatoes and bananas regularly to their diet. Here we are presenting some more foods with potassium to add to your diet that can help you manage blood pressure and live a heart-healthy lifestyle. They are selected based on their calorie to potassium ratio. The food that has the lowest calories per mg of potassium is our top recommendation in your veg diet plans.

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50. Tomato ripe local (Other vegetables)

Tomato ripe local has 19.58 Kcal energy per 100 grams by weight. Tomato ripe local comprise 204 mg of potassium. The Ratio of potassium to the energy of Tomato ripe local is 10.416 milligram/kcal. Accordingly, Tomato ripe local, positions at 50 in potassium rich foods.

49. Karonda fruit (Fruits)

Karonda fruit has 33.68 kilocalories of energy per 100 gm weight. Karonda fruit contains 351 milligrams of potassium. 10.423 mg is the potassium you get per calorie from Karonda fruit. So, Karonda fruit ranks 49 in foods with potassium.

48. Cauliflower leaves (Green leafy vegetables)

Cauliflower leaves have 35.35 Kcal energy every 100 grams. Cauliflower leaves hold 374 mg of potassium. The potassium you get for every calorie of energy consumed, in milligram from Cauliflower leaves is 10.581. Thus, Cauliflower leaves lines at 48 in foods high in potassium.

47. Tomato, green (Other vegetables)

Green tomato has 20.78 kilocalories of energy per 100 grams. Green tomato comprises 225 milligrams of potassium. The potassium to the energy ratio in mg/kCal of Green tomato is 10.828. Therefore, Green tomato, grades at 47 in potassium rich foods.

46. Cabbage green (Green leafy vegetables)

Cabbage green has 21.50 Kcal energy every 100 grams by weight. Cabbage green contains 233 mg of potassium. The potassium (mg) to the energy (kCal) ratio of Cabbage green is 10.840. Hence, Cabbage green, positions at 46 in foods with potassium.

45. Pumpkin, orange, round (Other vegetables)

Pumpkin, orange, round has 23.17 kilocalories of energy every 100 gm weight. Pumpkin, orange, and round holds 253 milligrams of potassium. The Ratio of potassium to the energy of Pumpkin, orange, and round is 10.921 milligram/kcal. Accordingly, Pumpkin, orange, and round ranks 45 in foods high in potassium.

44. Field beans, tender, broad (Other vegetables)

Field beans, tender, broad has 30.81 Kcal energy per 100 grams by weight. Field beans, tender, broad, comprise 345 mg of potassium. 11.198 mg is the potassium you get per calorie from Field beans, tender, broad. So, Field beans, tender, broad, lines at 44 in potassium rich foods.

43. Bottle gourd, elongate, pale green (Other vegetables)

Bottle gourd, elongate, pale green has 10.99 kilocalories of energy per 100 gm weight. Bottle gourd, elongate, pale green contain 124 milligrams of potassium. The potassium you get for every calorie of energy consumed, in milligram from Bottle gourd, elongate, pale green is 11.287. Thus, Bottle gourd, elongate, pale green, grades at 43 in foods with potassium.

42. Capsicum, red (Other vegetables)

Capsicum, red has 19.82 Kcal energy every 100 grams. Capsicum, red, holds 224 mg of potassium. The potassium to the energy ratio in mg/kCal of Capsicum, red is 11.300. Therefore, Capsicum, red, positions at 42 in foods high in potassium.

41. Kovai big (Other vegetables)

Kovai big has 17.43 kilocalories of energy per 100 grams. Kovai contains 198 milligrams of potassium. The potassium (mg) to the energy (kCal) ratio of Kovai big is 11.357. Hence, Kovai ranks 41 in potassium rich foods.

40. Cucumber green short (Other vegetables)

Cucumber green short has 17.43 Kcal energy every 100 grams by weight. Cucumber green short contains 198 mg of potassium. The Ratio of potassium to the energy of Cucumber green short is 11.357 milligram/kcal. Accordingly, Cucumber green short, lines at 40 in foods with potassium.

39. Button mushroom, fresh ( Mushrooms)

Button mushroom, fresh has 27.47 kilocalories of energy every 100 gm weight. Button mushroom, fresh, holds 318 milligrams of potassium. 11.578 mg is the potassium you get per calorie from Button mushroom, fresh. So, Button mushroom, fresh, grades at 39 in foods high in potassium.

38. Radish leaves (Green leafy vegetables)

Radish leaves have 26.03 Kcal energy per 100 grams by weight. Radish leaves comprise 304 mg of potassium. The potassium you get for every calorie of energy consumed, in milligram from Radish leaves is 11.678. Thus, Radish leaves positions at 38 in potassium rich foods.

37. Onion, stalk (Other vegetables)

Onion stalk has 25.56 kilocalories of energy per 100 gm weight. The onion stalk contains 312 milligrams of potassium. The potassium to the energy ratio in mg/kCal of the Onion stalk is 12.209. Therefore, the Onion stalk ranks 37 in foods with potassium.

36. Broad beans (Other vegetables)

Broad beans have 29.38 Kcal energy every 100 grams. Broad beans hold 362 mg of potassium. The potassium (mg) to the energy (kCal) ratio of Broad beans is 12.323. Hence, Broad beans, lines at 36 in foods high in potassium.

35. Jackfruit, raw (Other vegetables)

Jackfruit, raw has 26.27 kilocalories of energy per 100 grams. Jackfruit, raw, comprises 327 milligrams of potassium. The Ratio of potassium to the energy of Jackfruit, raw is 12.447 milligram/kcal. Accordingly, Jackfruit, raw, grades at 35 in potassium rich foods.

34. Brinjal (Other vegetables)

Brinjal 6 has 23.17 Kcal energy every 100 grams by weight. Brinjal  contains 289 mg of potassium. 12.475 mg is the potassium you get per calorie from Brinjal. So, Brinjal, positions at 34 in foods with potassium.

33. Lettuce (Green leafy vegetables)

Lettuce has 21.73 kilocalories of energy every 100 gm weight. Lettuce holds 279 milligrams of potassium. The potassium you get for every calorie of energy consumed, in milligram from Lettuce is 12.837. Thus, Lettuce ranks 33 in foods high in potassium.

32. Capsicum, yellow (Other vegetables)

Capsicum, yellow has 18.63 Kcal energy per 100 grams by weight. Capsicum, yellow, comprises 242 mg of potassium. The potassium to the energy ratio in mg/kCal of Capsicum, yellow is 12.990. Therefore, Capsicum, yellow, lines at 32 in potassium rich foods.

31. Bottle gourd, elongate, dark green (Other vegetables)

Bottle gourd, elongate, dark green has 12.90 kilocalories of energy per 100 gm weight. Bottle gourd, elongate, dark green contain 171 milligrams of potassium. The potassium (mg) to the energy (kCal) ratio of Bottle gourd, elongate, dark green is 13.259. Hence, Bottle gourd, elongate, dark green, grades at 31 in foods with potassium.

30. Mustard leaves (Green leafy vegetables)

Mustard leaves have 30.33 Kcal energy every 100 grams. Mustard leaves hold 403 mg of potassium. The Ratio of potassium to the energy of Mustard leaves is 13.286 milligram/kcal. Accordingly, Mustard leaves, position at 30 in foods high in potassium.

29. French beans, country (Other vegetables)

French beans, country has 24.36 kilocalories of energy per 100 grams. French bean country comprises 324 milligrams of potassium. 13.300 mg is the potassium you get per calorie from French beans, country. So, French beans, country ranks 29 in potassium rich foods.

28. Betel leaves, big (Green leafy vegetables)

Betel leaves, big, have 48.24 Kcal energy every 100 grams by weight. Betel leaves contain 649 mg of potassium. The potassium you get for every calorie of energy consumed, in milligrams from Betel leaves, is 13.452. Thus, Betel leaves, big, lines at 28 in foods with potassium.

27. Coconut water ( Miscellaneous foods)

Coconut water has 15.29 kilocalories of energy every 100 gm weight. Coconut water holds 215 milligrams of potassium. The potassium to the energy ratio in mg/kCal of Coconut water is 14.066. Therefore, Coconut water, grades at 27 in foods high in potassium.

26. Drumstick (Other vegetables)

Drumstick has 29.38 Kcal energy per 100 grams by weight. Drumstick comprises 419 mg of potassium. The potassium (mg) to the energy (kCal) ratio of Drumstick is 14.263. Hence, Drumstick positions at 26 in potassium rich foods.

25. French beans, hybrid (Other vegetables)

French beans, hybrid has 22.21 kilocalories of energy per 100 gm weight. French beans, hybrid contain 317 milligrams of potassium. The Ratio of potassium to the energy of French beans is 14.272 milligram/kcal. Accordingly, French beans, hybrid rank 25 in foods with potassium.

24. Cauliflower (Other vegetables)

Cauliflower has 22.93 Kcal energy every 100 grams. Cauliflower holds 329 mg of potassium. 14.349 mg is the potassium you get per calorie from Cauliflower. So, Cauliflower, lines at 24 in foods high in potassium.

23. Cabbage, Chinese (Green leafy vegetables)

Chinese cabbage has 17.91 kilocalories of energy per 100 grams. Chinese cabbage comprises 258 milligrams of potassium. The potassium you get for every calorie of energy consumed, in milligram from Chinese cabbage is 14.403. Thus, Chinese cabbage grades at 23 in potassium rich foods.

22. Brussels sprouts (Green leafy vegetables)

Brussels sprouts have 44.18 Kcal energy every 100 grams by weight. Brussels sprouts contain 639 mg of potassium. The potassium to the energy ratio in mg/kCal of Brussels sprouts is 14.462. Therefore, Brussels sprouts, positions at 22 in foods with potassium.

21. Mint leaves (Condiments and spices)

Mint leaves have 37.02 kilocalories of energy every 100 gm weight. Mint leaves hold 539 milligrams of potassium. The potassium (mg) to the energy (kCal) ratio of Mint leaves is 14.560. Hence, Mint leaves rank 21 in foods high in potassium.

20. Bitter gourd, jagged, teeth ridges, short (Other vegetables)

Bitter gourd, jagged, teeth ridges, short has 18.87 Kcal energy per 100 grams by weight. Bitter gourd, jagged, teeth ridges, short comprise 282 mg of potassium. The Ratio of potassium to the energy of Bitter gourd, jagged, teeth ridges, short is 14.946 milligram/kcal. Accordingly, Bitter gourd, jagged, teeth ridges, short, lines at 20 in potassium rich foods.

19. Beet greens (Green leafy vegetables)

Beet greens have 34.63 kilocalories of energy per 100 gm weight. Beet greens contain 530 milligrams of potassium. 15.304 mg is the potassium you get per calorie from Beet greens. So, Beet greens, grades at 19 in foods with potassium.

18. Betel leaves, small (Green leafy vegetables)

Betel leaves, small, have 43.71 Kcal energy every 100 grams. Betel leaves, small, hold 678 mg of potassium. The potassium you get for every calorie of energy consumed, in milligrams from Betel leaves, is 15.512. Thus, Betel leaves, small, positions at 18 in foods high in potassium.

17. Pak Choi Leaves (Green leafy vegetables)

Pak choi leaves have 16.00 kilocalories of energy per 100 grams. Pak choi leaves comprises 250 milligrams of potassium. The potassium to the energy ratio in mg/kCal of Pak choi leaves is 15.623. Therefore, Pak choi leaves ranks 17 in potassium rich foods.

16. Bitter gourd, jagged, teeth ridges, elongated (Other vegetables)

Bitter gourd, jagged, teeth ridges, elongated has 20.78 Kcal energy every 100 grams by weight. Bitter gourd, jagged, teeth ridges, elongated contain 326 mg of potassium. The potassium (mg) to the energy (kCal) ratio of Bitter gourd, jagged, teeth ridges, elongated is 15.689. Hence, Bitter gourd, jagged, teeth ridges, elongated, lines at 16 in foods with potassium.

15. Bathua leaves (Green leafy vegetables)

Bathua leaves have 27.70 kilocalories of energy every 100 gm weight. Bathua leaves hold 438 milligrams of potassium. The Ratio of potassium to the energy of Bathua leaves is 15.810 milligram/kcal. Accordingly, Bathua leaves, grades at 15 in foods high in potassium.

14. Colocasia, stem, black (Other vegetables)

Colocasia, stem, black has 23.88 Kcal energy per 100 grams by weight. Colocasia, stem, black comprises 381 mg of potassium. 15.952 mg is the potassium you get per calorie from Colocasia, stem, black. So, Colocasia, stem, black, positions at 14 in potassium rich foods.

13. Chicken mushroom, fresh ( Mushrooms)

Chicken mushroom, fresh has 21.26 kilocalories of energy per 100 gm weight. Chicken mushroom, fresh, contains 340 milligrams of potassium. The potassium you get for every calorie of energy consumed, in milligram from Chicken mushroom, fresh is 15.995. Thus, Chicken mushroom, fresh ranks 13 in foods with potassium.

12. Rumex leaves (Green leafy vegetables)

Rumex leaves have 19.58 Kcal energy every 100 grams. Rumex leaves hold 336 mg of potassium. The potassium to the energy ratio in mg/kCal of Rumex leaves is 17.156. Therefore, Rumex leaves lines at 12 in foods high in potassium.

11. Basella leaves (Green leafy vegetables)

Basella leaves have 19.58 kilocalories of energy per 100 grams. Basella leaves comprise 337 milligrams of potassium. The potassium (mg) to the energy (kCal) ratio of Basella leaves is 17.208. Hence, Basella leaves, grades at 11 in potassium rich foods.

10. Coriander leaves (Condiments and spices)

Coriander leaves have 31.05 Kcal energy every 100 grams by weight. Coriander leaves contain 546 mg of potassium. The Ratio of potassium to the energy of Coriander leaves is 17.585 milligram/kcal. Accordingly, Coriander leaves, positions at 10 in foods with potassium.

9. Celery stalk (Other vegetables)

Celery stalk has 16.48 kilocalories of energy every 100 gm weight. Celery stalk holds 298 milligrams of potassium. 18.083 mg is the potassium you get per calorie from the Celery stalk. So, Celery stalk ranks 9 in foods high in potassium.

8. Bitter gourd, jagged, smooth ridges, elongate (Other vegetables)

Bitter gourd, jagged, smooth ridges, elongate has 19.35 Kcal energy per 100 grams by weight. Bitter gourd, jagged, smooth ridges, elongate comprises 356 mg of potassium. The potassium you get for every calorie of energy consumed, in milligram from Bitter gourd, jagged, smooth ridges, elongate is 18.402. Thus, Bitter gourd, jagged, smooth ridges, elongate, lines at 8 in potassium rich foods.

7. Kno khol (Other vegetables)

Kno khol has 16.00 kilocalories of energy per 100 gm weight. Kno khol contains 327 milligrams of potassium. The potassium to the energy ratio in mg/kCal of Kno khol is 20.435. Therefore, Kno khol, grades at 7 in foods with potassium.

6. Ash gourd (Other vegetables)

Ash gourd has 17.43 Kcal energy every 100 grams. Ash gourd holds 372 mg of potassium. The potassium (mg) to the energy (kCal) ratio of Ash gourd is 21.336. Hence, Ash gourd, positions at 6 in foods high in potassium.

5. Colocasia, stem, green (Other vegetables)

Colocasia, stem, green has 19.35 kilocalories of energy per 100 grams. Colocasia, stem, green comprises 414 milligrams of potassium. The Ratio of potassium to the energy of Colocasia, stem, green is 21.400 milligram/kcal. Accordingly, Colocasia, stem, green rank 5 in potassium rich foods.

4. Plantain, flower (Other vegetables)

Plantain, flower has 21.26 Kcal energy every 100 grams by weight. Plantain flower contains 488 mg of potassium. 22.958 mg is the potassium you get per calorie from Plantain, flower. So, Plantain, flower, lines at 4 in foods with potassium.

3. Amaranth spined leaves, red and green mix (Green leafy vegetables)

Amaranth spined leaves, red and green mix has 23.64 kilocalories of energy every 100 gm weight. Amaranth spined leaves, red and green mix holds 588 milligrams of potassium. The potassium you get per calorie of energy consumed, in milligram from Amaranth spined leaves, red and green mix is 24.868. Thus, Amaranth spined leaves, red and green mix, grades at 3 in foods high in potassium. All the varieties of amaranth leaves are rich in potassium.

2. Spinach (Green leafy vegetables)

Spinach has 24.36 Kcal energy per 100 grams by weight. Spinach comprises 625 mg of potassium. The potassium to the energy ratio in mg/kCal of Spinach is 25.656. Therefore, Spinach positions at 2 in potassium rich foods.

1. Bamboo shoot, tender (Other vegetables)

Bamboo shoot, tender has 16.24 kilocalories of energy per 100 gm weight. Bamboo shoot tender contains 422 milligrams of potassium. The potassium (mg) to the energy (kCal) ratio of Bamboo shoots is 25.984. Hence, Bamboo shoot, tender ranks 1 in foods with potassium.

If you want to increase the level of potassium in your daily diet, make healthy food selections by choosing the items listed above to include in your diet plan. This will help to ensure that your body functions normally.

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