Potassium is an essential mineral that we must consume through our diet. It is the counterpart of sodium and therefore plays a central role in the regulation of blood pressure. Potassium is also needed for signal transmission in nerve cells.
You can learn more about this important nutrient in our detailed article on potassium .
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Potassium requirement
According to the German Nutrition Society (DGE), the daily requirement of potassium is 4000 mg. Breastfeeding women have an increased requirement of 4,400 mg. [1]
Here is a list of the 10 foods richest in potassium:
1. White beans
Beans and other legumes are among the best sources of potassium. White beans, for example, provide 558 mg per 100 g.
In addition, they contain plenty of vitamin B1 and folic acid and are good sources of numerous minerals such as iron, magnesium, zinc , copper and manganese. [2] For vegans, legumes are also an important source of protein.
2. Pistachios
Pistachios are not only a delicious snack but also very healthy! They provide 1025 mg of potassium per 100 g. They are also rich in vitamin B1 and vitamin B6, as well as the minerals magnesium, copper and manganese. [3] So you are doing yourself a favor if you choose pistachios instead of chips and chocolate.
3. Flaxseed
Flaxseeds are known as a local superfood for good reason. They not only provide plenty of healthy fiber but also lots of B vitamins (especially vitamin B1, vitamin B6 and folic acid) and magnesium. They also provide a whopping 813 mg of potassium per 100 g. [4] So there are many good reasons to include flaxseeds in your diet more often. They go well in bread, muesli, yogurt and salad.
4. Almonds
Almonds are also a good source of potassium: they provide 705 mg per 100 g. Almonds also provide plenty of vitamin E and vitamin B2 and are rich in magnesium and manganese. [5] Almonds are also a very healthy snack. They taste particularly good when roasted.
5. Squid
Unfortunately, squid is not for everyone, but it is a valuable source of many vitamins and minerals. Not only does it contain 637 mg of potassium per 100 g, but it also provides plenty of vitamin B2, vitamin B12 , iron, copper and selenium. [6] Aren't these many good reasons to try squid?
6. Avocado
Avocados provide 485 mg per 100 g, so they are also a good source of potassium. Avocados are also very rich in vitamin K and folic acid. You can eat them plain or add a little salt, pepper and lemon juice to make a delicious guacamole. [7]
7. Pork
Meat also provides considerable amounts of potassium. Pork, for example, contains
489 mg per 100 g. Even though pork doesn't have the best reputation, it still provides many other valuable nutrients such as vitamin B1, vitamin B3 and vitamin B6, as well as the minerals phosphate and selenium . [8] But of course you should pay attention to the quality of pork. By eating meat from species-appropriate animal husbandry, you are not only doing something good for the animal, but also for yourself.
8. Sweet potatoes
Sweet potatoes contain 475 mg of potassium per 100 g. They are also an excellent source of vitamin A, vitamin C and manganese. [9] Sweet potatoes taste good as fries or in soup.
9. Potatoes
Potatoes are also a relatively good source of potassium: they provide 421 mg per 100 g. The good old potato is also rich in vitamin C and vitamin B6. [10] It is very versatile and tastes good boiled, fried or baked.
10. Bananas
Bananas have a reputation for being particularly rich in potassium. In fact, they contain comparatively little potassium, with 358 mg per 100 g. But they still manage to make it to number 10.
Bananas are also a good source of vitamin C, vitamin B6 and manganese.
Conclusion: Most foods contain little potassium
Although potassium is found in many foods, they usually only provide a small portion of the daily requirement. Legumes, nuts and seeds, as well as avocados are among the best sources. A high-quality dietary supplement can help meet potassium requirements.
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[1] https://www.dge.de/forschung/referenzwerte/kalium/
[2] Beans, white, ripe seeds, raw Nutrition Facts & Calories (self.com)
[3] Nuts, pistachio nuts, raw Nutrition Facts & Calories (self.com)
[4] Seeds, flaxseed Nutrition Facts & Calories (self.com)
[5] Nuts, almonds [Includes USDA commodity food A256, A264] Nutrition Facts & Calories (self.com)
[6] Mollusks, cuttlefish, mixed species, cooked, moist heat Nutrition Facts & Calories (self.com)
[7] Avocados, raw, California Nutrition Facts & Calories (self.com)
[8] Pork, fresh, enhanced, loin, top loin (chops), boneless, separable lean only, raw Nutrition Facts & Calories (self.com)
[9] Sweet potato, cooked, baked in skin, without salt [Sweetpotato] Nutrition Facts & Calories (self.com)
[10] Potato, flesh and skin, raw Nutrition Facts & Calories (self.com)
