10 Potassium Rich Foods That You Need To Eat (Besides Bananas)

Last Updated on January 7, 2021

Potatoes also contain high levels of vitamin B6, vitamin C, and they are a significant source of fiber and iron.

#4 – Swiss chard

Swiss chard is among the best sources of potassium. When cooked, it provides more than 800 mg of potassium per cup or bowl. This leafy green is loaded with nutrients like iron, calcium, vitamins A, C, and K, plethora and minerals.

And it contains very low levels of fat and calories. So you can eat it every day without having any bad symptoms in your digestive system.

#5 – Beets

You can get more than 518 mg dose of potassium just in one cup of roasted or chopped beets. Those red vegetables contain an extremely high amount of immune-boosting vitamin C, fiber, essential minerals, and manganese.

Not to mention dietary fiber, phosphorus, iron, and vitaminB6. It also provides the B vitamin folate that aids to decrease the risk of birth defects and marks.

#6 – Tomato

Tomatoes are another great source of potassium. You can get more from tomatoes in other forms such as tomato sauce, tomato paste, and also sun-dried tomatoes, all of these forms contain 1,800mg of potassium and more than 50% of your recommended amount per day.

Sun-dried tomatoes are also high in vitamin C, fiber, and a great source of protein. It also helps to improve both the immune and the digestive systems health and makes a tasty addition to sandwiches, salads, and pizza.

#7 – Black beans

Similar to other legumes, such as peas, lentils, and peanuts. Black beans are valued for their high fiber and potassium content. A Single cup of black beans contains more than 739 mg of potassium.

In addition to that, it holds several key vitamins, antioxidants, calcium, iron, magnesium, phosphorous, zinc, and copper plus a very long list of other health boosters.

#8 – White beans

Many people are simply ignorant about the unlimited number of potassium they can get from white beans. A single cup holds more than 1,189 mg of fiber and potassium, which is about half of your recommended amount per day.