Potassium Rich Foods List

Looking for a potassium rich foods list to bring with you to the grocery store? Potassium can help you eliminate leg cramps, lower blood pressure and support healthy kidney function. Nutrition experts recommend you consume 2,000 milligrams of potassium a day.

What to Buy
Fill your grocery cart with the following food items rich in potassium:

  • Raisins: Just one cup of raisins gives you 1089 milligrams of potassium.
  • Potatoes: One large baked potato supplies 1081 milligrams of potassium.
  • Lima beans: Chow down on a cup of lima beans and you'll take in 955 milligrams of potassium.
  • Tomato sauce: Every cup of tomato sauce you eat gives you 909 milligrams of potassium. Load up the sauce on your pasta!
  • Winter squash: Cook up a cup of winter squash for 896 milligrams of potassium. Delicious with brown sugar and butter.
  • Spinach: Cook up some spinach or serve up a delicious spinach salad for 839 milligrams of potassium per cup.
  • Dried prunes: If you need to take prunes as a natural laxative, you'll also be giving your body a whopping 828 milligrams of potassium with every cup you consume.
  • Bananas: Every cup of bananas gives you 594 milligrams of potassium. Add bananas to a smoothie, peel one for a snack or have one in a banana split for a delicious, healthy snack.
  • Yogurt: If you make the banana smoothie using low fat yogurt, you'll take in another 579 milligrams of potassium for every cup of yogurt you use.
  • Beets: Try eating a cup of beets for 519 milligrams of potassium. Cooked beets with vinegar, salt and pepper can be quite tasty.
  • Brussel sprouts: If you like these tasty green veggies, you can get another 500 milligrams of potassium for every cup you eat. Try them with butter, salt and pepper.
  • Cantaloupe: Slice up a cup of fresh cantaloupe for another 494 milligrams of potassium.
  • Oranges and orange juice: You'll get 237 milligrams of potassium with every orange you eat and 496 milligrams for every cup of OJ you sip.
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