Foods high in Potassium

Foods high in Potassium

The table below lists potassium rich foods shown with greatest first. All foods are per 100 grams (3.5oz) for comparison purposes and because its difficult to estimate an average serving for each potassium rich food.

Natural plant foods are usually high sources of potassium compared to many processed foods which are often low in potassium but high in sodium. The best potassium rich food sources must be high in potassium but low in sodium because sodium makes the body hold water. This can mean up to 5 pounds of extra weight can be easily gained simply due to high sodium (often due to salt) foods.

Processing often reduces the content of potassium in foods. Cooking foods in large amounts of water will also reduce its high potassium levels. Eating the skins of fruits and vegetables when possible will help gain the most from potassium rich foods.

Potassium rich foods Potassium Content Sodium content RDA % * Calories
Soya flour 1650mg 9mg 47% 450
Black treacle 1500mg 97mg 43% 260
Apricots ready-to-eat 1380mg 15mg 39% 160
Bran Wheat 1160mg 28mg 33% 200
Tomato Puree 1150mg 240mg 33% 70
Sultanas 1050mg 20mg 30% 275
Raisins 1020mg 60mg 30% 270
Potato chips (crisps UK) 1000mg 1000mg 29% 450
All Bran 1000mg 900mg 29% 260
Wheatgerm 950mg 5mg 27% 300
Figs 900mg 60mg 26% 100
Dried mixed fruit 880mg 48mg 25% 230
Bombay Mix 790mg 800mg 23% 500
Papadums 750mg 2400mg 22% 370
Currants 720mg 14mg 22% 270
Sultana Bran 660mg 700mg 19% 300
Seeds average 650mg 20mg 18% 500
Nuts average (unsalted) 600mg 300mg 17% 600
Baked Potato + skin 600mg 12mg 17% 130
Roast Potato 550mg 9mg 16% 160
Oven chips 530mg 50mg 15% 170
Bran Flakes 530mg 1000mg 15% 320
Gammon lean 520mg 2200mg 15% 170
Soya beans boiled 510mg 2mg 15% 140
Plantain boiled 500mg 4mg 14% 112
Raisin Splitz 500mg 10mg 14% 340
Weetos 500mg 300mg 14% 370
Crispbread 500mg 220mg 14% 320
Muesli low salt 450mg 390mg 13% 360
Sardines 430mg 650mg 12% 200
Pilchards 420mg 370mg 12% 125
Veal 420mg 110mg 12% 230
Wholemeal Pasta 400mg 130mg 11% 320
Banana 400mg 1mg 11% 96

Potassium rich foods...

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