Foods rich in potassium are important mainly to avoid muscle weakness and cramps during intense physical exercise. In addition, eating potassium-rich foods is a way to supplement treatment for hypertension because it helps regulate blood pressure.
Potassium is found primarily in foods of plant origin such as fruits and vegetables and the appropriate amount of potassium intake for adults is 4700 mg per day which is easily achieved through food.
24 potassium-rich foods
The following table indicates the foods that contain the highest amount of potassium.
| Foods | unity | Weight | Potassium | Energy |
| Beet leaves, cooked | Half a cup | 72 g | 654 mg | 27 calories |
| Avocado | Half unit | 100 g | 602 mg | 162 calories |
| Low-fat yogurt | 1 cup | 245 g | 573 mg | 186 calories |
| Orange juice | 1 cup | 248 g | 484 mg | 159 calories |
| Banana | 1 unit | 118 g | 467 mg | 144 calories |
| Pumpkin seed | 1/4 cup | 57 g | 457 mg | 327 calories |
| Canned tomato sauce | Half a cup | 123 g | 454 mg | 49 calories |
| Peanut | Half a cup | 72 g | 453 mg | 415 calories |
| Skimmed milk | 1 cup | 245 g | 407 mg | 88 calories |
| Cooked lentils | Half a cup | 99 g | 365 mg | 127 calories |
| Papaya | 1 cup | 140 g | 360 mg | 95 calories |
| Cooked peas | Half a cup | 98 g | 355 mg | 69 calories |
| Grape juice | 1 cup | 253 g | 334 mg | 156 calories |
| Beet cooked | Half a cup | 100 g | 332 mg | 76 calories |
| Boiled beef | 1 piece | 100 g | 323 mg | 207 calories |
| Mashed potatoes | Half a cup | 105 g | 303 mg | 124 calories |
| Raw Sardine | 1 unit | 100 g | 297 mg | 124 calories |
| Pumpkin | Half a cup | 123 g | 252 mg | 49 calories |
| Raw carrot | 1 unit | 72 g | 232 mg | 36 calories |
| Wait | 1 unit | 166 g | 207 mg | 105 calories |
| Sliced fresh tomato | Half a cup | 90 g | 200 mg | 18 calories |
| Tofu | Half a cup | 124 g | 150 mg | 94 calories |
| Cheese type Minas | 1 piece | 100 g | 153 mg | 373.5 calories |
| Coconut, dry (20g) or fresh | 1/4 cup | 33 g | 110 mg | 208 calories |
The lack of potassium technically called hypokalemia can lead to loss of appetite, cramps, muscle paralysis or confusion. Although rare it can occur in athletes who sweat a lot in case of vomiting, diarrhea, when diuretics are used or with the regular intake of some medicines for high blood pressure.
Excess potassium is also rare, but it can happen mainly when you take some medicines for high blood pressure, which can cause arrhythmias.
How to make a poor potassium diet
To reduce potassium intake it is recommended to avoid all foods listed in the above table, such as avocado, banana and beef, taking care to reduce the potassium of other foods. Check out a low potassium diet.
How to lower potassium in food
To reduce potassium in food, follow these steps:
- Peel and cut the food into thin slices and then rinse;
- Put the food in a pan almost full of water and leave to soak for 2 hours;
- Drain, rinse and drain food again;
- Refill the pan with water and let the food cook;
- Once cooked, drain the food and throw the water away.
If you do not want to cook the food, you can prepare a larger amount and store it in the refrigerator freezer until you need it.
