1. White beans
A cup of white beans contains 3636 mg of potassium and 673 calories (meeting 104% of your daily potassium needs). White beans are also an excellent source of fiber and folate.
2. Dry dream
A serving of dried apricot contains 65 mg of potassium and 120 calories. Dried apricot is also quite rich in heme-free iron, a deficiency of this nutrient that can cause anemia.
3. Green mustard greens
A cup of beetroot contains 1309 mg of potassium and 39 calories (meeting 43% of your daily potassium needs). Zinc in beetroot helps boost immunity. It also makes your hair strong.
4. Dried plums
A cup of dried plums contains 290 mg of potassium and 100 calories. Also an excellent source of vitamin A, dried plums help improve vision and prevent eye diseases such as dry eyes, macular degeneration and cataracts.
5. Spinach
A cup (30g) of spinach contains 167 mg of potassium and 7 calories (meeting 5% of your daily potassium needs). Spinach is also a great source of iron and calcium. These substances help nourish hair, prevent fatigue and anemia, while calcium supports bones, teeth and heart muscle.
6. Avocado
Avocado is a food rich in potassium. An avocado contains 975 mg of potassium and 322 calories (meeting 28% of your daily potassium needs). A typical serving is about 1⁄4 the avocado.
7. Salmon
Half a salmon fillet (about 3 ounces) contains 392 mg of potassium and 180 calories. Perhaps the biggest benefit of salmon is its omega-3 content, which is known to fight inflammation and improve the health of the heart, brain, skin and hair.
8. Bananas
A large banana (136 grams) contains 487 mg of potassium and 121 calories (meeting 14% of your daily potassium needs). Bananas also help increase energy greatly, the fiber in bananas also helps improve the digestive system.
9. Sweet potatoes
A cup of sweet potato (133g) contains 448 mg of potassium and 114 calories (meeting 13% of your daily potassium needs). Because sweet potatoes have a low glycemic index and are rich in fiber, this food can also help improve diabetes. A cup of 1⁄2 portion is often recommended.
10. Squash
A mulberry contains 896 mg of potassium and 115 calories. In addition to being rich in fiber (which helps improve digestive health), mulberry is also a great source of antioxidants - preventing DNA and cell damage, and fighting inflammation.
11. Carrot juice
Carrot juice is a food rich in potassium. A glass of carrot juice (236 g) contains 689 mg of potassium and 94 calories (meeting 20% of your daily potassium needs). Carrots are rich in vitamin A and other powerful antioxidants such as beta-carotene, lutein and zeaxanthin - all of which significantly improve eye health.
12. Coconut water
A glass of coconut water (240 g) contains 600 mg of potassium and 46 calories (meeting 17% of your daily potassium needs). Coconut water is also known to reduce blood sugar levels, thus beneficial for diabetics. Water also reduces blood cholesterol levels, which can also promote heart health.
13. Pomegranate
A pomegranate (282 g) contains 999 mg of potassium and 234 calories (meeting 19% of your daily potassium needs). Pomegranate is also a rich source of flavonols, antioxidants that help fight inflammation and related conditions such as arthritis. The antioxidants in pomegranate can also improve memory.
14. Yogurt
A box of whole-wheat yogurt (227 g) contains 352 mg of potassium and 138 calories (meeting 10% of your daily potassium needs). Yogurt is known to be a food containing probiotics that help improve gut health. It is also rich in calcium and can help prevent bone diseases such as osteoporosis.
15. Swiss Cai
A Swiss radish (36 g) contains 136 mg of potassium and 7 calories (meeting 4% of your daily potassium needs). Swiss cabbage is also rich in antioxidants with anti-aging effects. It also contains high levels of betalain, an important compound that helps promote brain health.
