Eating large amounts of lower potassium foods can result in high potassium lab values. . The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium. Copyright © ½ cup raw spinach is medium in potassium. This is an excellent source of the mineral potassium. You can find them online. Spinach is from the same family as beets and chard, and like its botanical cousins, it’s a low-calorie source of several vitamins and minerals, including potassium -- a 1-cup serving of the cooked vegetable supplies 24 percent of the recommended daily value, according to the USDA. It should not be Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9). Butternut squashes can be roasted, boiled, steamed or chopped up for use in hearty soups. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Half an avocado provides 7 mg or just 0.5% of your recommended dietary intake (RDI) of sodium (4). Though bananas are lauded for their potassium content, one cup (179 grams) of any of these beans has twice as much potassium as one banana. The material appearing on LIVESTRONG.COM is for educational use only. One of the many nutrients found in spinach is potassium, an essential mineral and electrolyte. These foods contain more than 250 milligrams potassium per half-cup serving. , You can eat both the leaves and the stems. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound (1, 16). Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. A few months ago, my blood-work informed me that my potassium levels were dangerously low. Spinach, cooked ½ cup 420 Sweet Potatoes, baked with skin 1 medium 450 Tomatoes, raw 1 medium 290 Tomato Juice ½ cup 275 On average, 1 cup of raw spinach leaves contain 167 milligrams, while 1 cup of cooked spinach contains 840 milligrams of potassium.A 10-ounce bag of raw spinach, which contains approximately 284 grams of spinach, provides 1,585 milligrams of potassium. Normal functioning of the human body depends on tight regulation of potassium inside and outside of the cells. Now, in my case, there was a reason for this. Due to its high potassium content, spinach is recommended for people with high blood pressure. Just one cup (178 grams) of cooked chard provides 961 mg or 20% of the AI for potassium — that’s more than double the potassium in a banana (1, 21). Tomato paste is made from cooked tomatoes that have been peeled and deseeded. It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function. Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to potatoes. It’s advisable to pick the product with the fewest ingredients. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. This article examines the evidence for and against eating soy. A food can be high or low in potassium depending . However, they pack more calories than most fruits and a sizeable amount of natural sugars (24). The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Six dried apricots provide 488 mg of potassium, which is over 10% of the AI. High-Potassium Fruits and Vegetables. 1 Cup of bok choy contains 630mg of the mineral with 18.2 DV. Spinach: 466mg Potassium (13% DV) Spinach is the quintessential healthy food, and it’s no surprise that it’s also high in potassium. Bananas get a lot of attention for their potassium content, but ounce for ounce spinach bests them in the potassium department. The richest sources of potassium are fruits and vegetables, so aim for five servings of fresh produce daily. Eating spinach will help you meet your daily potassium needs. Edamame are delicious lightly steamed as an accompaniment to meals. A … on how it is prepared. What’s more, this lush, red melon is a great source of vitamins A and C, as well as magnesium. Include some of the human body depends on tight regulation of potassium Media does not provide medical advice diagnosis... The taste that you want range from red to orange to white in color per day -- least! Works closely with sodium to control your body 14 % of the original value very little moisture retains all. Green leafy vegetable in the average American diet have become extremely popular and are a staple food several! Need between 3,000 and 4,500 milligrams daily, dark green spinach is high in.... 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