Top 10 Foods High in Potassium: How it Helps Your Health

May 20, 2013

Potassium-Rich Potato It’s a banana’s claim to fame, but the nutrient is more than just a sidekick. Potassium contributes to the functioning of all cells. It’s also an electrolyte, meaning it carries sodium, magnesium, chloride, and calcium to cells using electrical impulses. Hence, why bananas and other foods high in potassium make for the perfect post-workout snack.

But the health benefits of potassium do not end there. A recent study found higher potassium intake was linked with a 24 percent reduced risk of stroke and helped lower blood pressure in people with hypertension.

What does this have to do with weight loss?


An unhealthy heart tops the risk factors for obesity, so a diet rich in potassium puts your health on the right track. It is recommended adults get 4,700 milligrams of potassium a day, and with a boost from a fruits and vegetables, it’s easy to add to your diet. Take a look at the top 10 foods high in potassium and learn how to incorporate them into your diet.

1. White Beans: Topping the list, white beans are also low in fat and high in fiber. Use them as a main ingredient for salads, soups, and even certain salsas.

2. Spinach: It’s easy to sneak spinach into your diet. Replace iceberg lettuce with spinach next time you order a salad. You’ll get the same, crunchy consistency with significantly more nutrients. Or, cool off with a green smoothie for a refreshing spring or summer meal.

3. Baked Potatoes with Skin: If you’re craving a potato, don’t dismiss the skin. Not only is it where you find the most potassium, it’s also where you find health-boosting nutrients like fiber and iron. If you stay away from fattening sour cream, it can be a healthy addition to your weight loss plan. Try our broccoli bacon potato recipe tonight!

4. Dried Apricots: Stash dried apricots in your desk for when an afternoon snack attack strikes. Try to buy in snack-sized portions or pre-portion yourself to avoid overindulging. Dried fruit is tasty, but it can also contain large amounts of sugar.

5. Baked Acorn Squash: Although the prime season for acorn squash is winter, you can find it in the frozen section of grocery stores year round. Simply split the squash lengthwise and place each half flesh side down on a baking sheet. Put it in the oven on a high heat and then put up your feet and relax until it’s cooked to your liking!

6. Yogurt: When your sweet tooth calls, turn to yogurt instead of ice cream for a boost of potassium at half the calories. Freeze a low-calorie yogurt to create an ice cream-like consistency. For toppings, mix in a crushed CMWL Crunchy Bar flavor of choice for a guilt-free dessert.

7. Salmon: It tops numerous superfood lists for a good reason, and potassium is just another one of its accolades. Don’t be afraid to experiment with different recipes. For a boost of omega-3 fatty acids, vitamins, and minerals, try our salmon with soy glaze over wilted spinach greens.

8. Avocado: Most famous for its MUFAs (monounsaturated fatty acids) that may help blast belly fat, avocados also pack in a fair share of potassium. Try our chicken avocado mushroom sandwich for lunch or dinner this week or experiment with a homemade guac! Just stick to one serving, which is about half an avocado, to keep the calories in line with your medical weight loss plan.

9. White Mushrooms: Next time you’re in the mood for stir fry, don’t leave out the mushrooms. White mushrooms, in particular, contain the most potassium in the mushroom family. Tip: Microwaving mushrooms increases the potassium content because it pulls out moisture, enhancing the concentration of electrolytes.

10. Bananas: It’s no shocker that bananas round out the list, so start snacking! Whether it’s your post-workout snack, on-the-go breakfast, or frozen for a dessert, you’ll load up on potassium, and its high-fiber qualities will keep hunger pangs at bay.

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