• Potassium has been shown to lower hypertension.
  • Potassium has been shown to stave off cardiovascular disease
  • It does this by balancing out the harmful effects of high levels of sodium

And considering that 1/3 of us of have hypertension and 103% of us eat too much salt, I decided to put together a list of the most potassium rich foods you can find.

Image from Angie at Food Musings – click on the image for the recipe

Drum roll please…

      1. Potatoes – 1 medium baked potato with skin – 1081 mg
      2. Halibut – 1/2 fillet – 840 mg
      3. Sweet Potatoes – 1 medium baked with skin – 694 mg
      4. Bananas – 1 medium – 422 mg
      5. Milk – 1 cup – 382 mg
      6. Cantaloupes – 1/4 medium – 368 mg
      7. White Beans – 1/4 cup – 297 mg
      8. Tomatoes – 1 medium – 292 mg – Tomato Paste – 1 tbsp – 166 mg – Tomato Sauce – 1/2 cup – 405 mg – Tomato Juice – 1 cup – 556 mg
      9. Oranges – 1 medium – 237 mg – Orange Juice – 1 cup – 496 mg

In choosing these foods, I tried to make it a usable list, with foods that people are fairly likely to buy and in quantities that actually make sense.

For example, the top 3 potassium foods as listed by the USDA are as follows:

      1. Tomato products, canned, paste, without salt added -1 cup – 2657 mg potassium
      2. Orange juice, frozen concentrate, unsweetened, undiluted – 6-fl-oz can – 1436 mg potassium
      3. Beet greens, cooked, boiled, drained, without salt – 1 cup – 130 mg potassium
From this list, tomato paste looks like an amazing source of potassium…until you realize that the tested portion size was 1 cup.
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What are the odds you’re going to eat 1 cup of tomato paste for dinner tonight?
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But a nice plate of pan-fried halibut with some mashed potatoes and a glass of tomato juice (Bloody Mary) might be do-able.
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Reference

    • USDA – Top Potassium Foods