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List of Potassium-Rich Foods & Their Percentages

by
author image Tyson Alexander
Tyson Alexander has been writing professionally since 2007. He writes articles for various websites on topics of psychology, the brain and mental health. He holds a Master of Arts in psychology from Carleton University in Ottawa, Canada.
List of Potassium-Rich Foods & Their Percentages
A close-up of a sliced papaya. Photo Credit 2078015/iStock/Getty Images

Overview

Consuming a healthy amount of potassium may reduce your risk of stroke by as much as 19 percent and your risk of heart disease by 8 percent, according to the U.S. Health Department website WomensHealth.gov. The 2005 Dietary Guidelines for Americans recommends that children and adults consume at least 4,700 mg of potassium every day. Although most foods contain some potassium, certain foods offer particularly high amounts of potassium.

Papayas

You can increase your potassium intake by snacking on a papaya between meals or with breakfast. A medium-size papaya contains 781 mg of potassium, which is 22 percent of your recommended daily intake.

Bananas

According to the Drugs.com website, bananas are rich in potassium. A single medium-size banana contains 422 mg of potassium, which makes up 12 percent of your recommended daily intake.

Potatoes

The WomensHealth.gov website recommends adding potatoes to your diet to boost your potassium consumption. A medium-size peeled potato contains 548 mg of potassium. If you leave on the skin, a potato adds 686 mg of potassium to your diet, or 15 percent of your recommended daily intake of potassium.

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Soybeans

Soybeans offer a high amount of potassium, according to WomensHealth.gov website. A cup of peeled and boiled soybeans contains 970 mg of potassium, which constitutes 21 percent of your recommended daily intake.

Raisins

One cup of raisins contains 1,086 mg of potassium, which makes up 23 percent of your recommended daily potassium intake. The U.S. Department of Agriculture's National Nutrient Database lists raisins as one of the most potassium-rich foods. You can also conveniently carry raisins around and snack on them throughout the day, which makes them hassle-free way to add potassium to your diet.

Yogurt

A cup of yogurt contains approximately 380 mg of potassium, which is 8 percent of your recommended daily potassium intake. The WomensHealth.gov website recommends opting for plain nonfat varieties of yogurt to boost your potassium consumption.

Prune Juice

You can obtain a considerable amount of potassium from prune juice, according to the Drugs.com website. One cup of prune juice contains 707 mg of potassium, which constitutes 15 percent of your recommended daily intake. Add prune juice to your diet by drinking a quick glass along with a meal or snack.

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References

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