7 Tasty Potassium-Rich Foods You Should Eat Every Day

Are you tired of feeling tired?

You could have a potassium deficiency (also known as hypokalemia) which is a common cause of fatigue and high blood pressure.

Potassium-rich foods are an essential part of a healthy diet. This helpful mineral not only regulates your bodily fluid levels, but it also improves waste removal, muscular function, and muscle strength.

It is believed the average adult should consume 3,500 milligrams (mg) of potassium each day. The following 7 tasty foods are a great way to start.

Dark Leafy Greens

For a healthy dose of potassium, vitamins, and minerals, start adding plenty of dark leafy greens onto your plate.

One cup of cooked spinach has 800mg of potassium, while boiled bok choy has 600mg.

You can also team the leafy greens with carrots or red peppers for a meal rich in the essential mineral.


Avoid hypokalemia with a nice cold glass of whole milk, which has more than 300mg of potassium, or a cup of non-fat milk that contains over 400mg.

A simple rule to remember is the higher in fat the milk, the lower the potassium.


Just one medium Rosset potato offers 900mg of potassium.

Whether you prefer white, red or sweet potatoes, you can enjoy plenty of potassium, as well as fiber, iron, vitamin C and vitamin B6.

To maintain a healthy diet, avoiding frying the potatoes, and maybe select a more nutritious option, such as a baked potato.

If you are on a low-carb diet or living with diabetes, you might want to avoid eating potatoes; however, ensure you opt for other potassium-rich foods.

Kidney Beans

There has never been a better reason to treat the family to a nice bowl of chili, than to mix it with Kidney beans.

If you want your partner and children to consume more potassium, kidney beans can be a great source, because there is more than 600mg per cup.

Dried Fruits

Dried fruits are not only a delicious, nutritious snack, but they are filled with potassium.

One cup of dried apricots, figs, peaches and raisins could equate to approximately 1,500 mg, and they can also satiate your sugar cravings.


Everyone knows that bananas are an excellent source of potassium, offering 400mg each.

Other great fruits to improve your potassium levels include oranges, apricots, kiwis, and dates.

So, enjoy the healthy snacks on-the-go to boost your energy and lower your blood pressure levels.


One of the tastiest potassium-rich foods has to be the increasingly popular avocado.

Just one avocado offers 975mg of potassium, as well as various vitamins and healthy fats.

It’s no wonder the whole world has seemingly fallen in love with this delicious fruit.

Why You Need Potassium-Rich Foods

Potassium-rich foods are a vital part of a healthy diet because they allow your body to maintain fluids and balance electrolytes.

In addition to boosting energy levels and lowering blood pressure, potassium can help maintain bone health, support the nervous system and can prevent muscle pain or spasms.

With so many foods to choose from, there is no reason why you can’t start adding potassium into your diet.

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