10 Healthy Foods That Are High in Potassium

White beans

The high fiber and antioxidant content of beans can help decrease inflammation, improve colon health, and reduce the risk of heart disease and diabetes

Potatoes & sweet potatoes

Potatoes and sweet potatoes are excellent sources of potassium. A large baked potato provides 1,600 mg, while a large sweet potato provides 1,110 mg.

Beets

Beets are a good potassium source, containing 259 mg per 1/2 cup (85 grams). They also contain antioxidants and nitrate, which may provide further health benefits.

Parsnips

Parsnips are a good potassium source, providing 570 mg per cup (85 grams). They also contain vitamin C, folate, and soluble fiber.

Spinach

Spinach is nutritious and a great source of potassium. One cup (180 grams) contains 839 mg. It also provides other essential vitamins, minerals, and healthy plant compounds.

Tomato sauce

Tomatoes and tomato products are rich in vitamins and minerals, including potassium. One cup (245 grams) of tomato sauce provides 728 mg of potassium.

Bananas

Bananas are known for being a good source of potassium. One medium banana provides 451 mg.

Avocados

One cup (150 grams) of mashed avocado provides 1,120 mg of potassium and plenty of heart-healthy fats, fiber, and antioxidants.

Yogurt

One cup (245 grams) of yogurt provides 380 mg of potassium. Yogurt also contains beneficial bacteria, though you should avoid varieties with added sugar.

Salmon

A half of a filet of salmon (178 grams) contains 684 mg of potassium as well as plenty of high quality protein, vitamins, and omega-3 fats.

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