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10 Best Sources of Potassium Fully Reviewed

last updated May 27, 2019
While there are more food options available on the market than ever before, plenty of people still struggle to get enough nutritional value out of their diets. Potassium, in particular, is lacking among Americans, with less than 2% of adults in the United States getting the recommended amount of daily potassium. The truth is, a good portion of runners probably also fall into that category and could use a change of focus when it comes to dietary needs.

Luckily, there are plenty of easy to find foods you can stock up on that are good sources of potassium and taste great that will get you back on track–figuratively and literally! We’ve compiled a list of these best sources of potassium just for you, along with the reasons we’ve included them, helpful advice, and FAQs so you can get the most out of your meals.

In a Hurry? The test winner after 15 hrs of research

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Sweet Potato
98.3/100 our score
Product Purity
99
Accuracy
98
Value
97
Safety Hazards
99
Sweet Potato
Why is it better?

Contain many hard to find nutrients

Complex flavors with many ways to prepare them

Can be made into fries

Taste great

In a Hurry? Editors choice:
Sweet Potato
Test Winner: Sweet Potato
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Interviewed Experts
6
Interviewed Experts
Researched Sources
17
Researched Sources
Reviews Considered
1.2k
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Hours Researching
15
Hours Researching
Products Evaluated
19
Products Evaluated
Last Updated:
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By Vlatko:

Keeping our bodies fuels is essential for runners and athletes, and potassium is an essential element our bodies need. For this update to our guide, we expanded our listings with even more information and more in-depth insights into what foods are best for those runners who want or need more potassium in their diets! Be sure to check out all the great information about the Best Sources of Potassium we have here for you!

Sorting Options
Product Purity Accuracy Value Safety Hazards By Default
Rank
PictureProduct
Name
Rating
Shops
#1
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
98.3
Product Purity
99 %
Accuracy
98 %
Value
97 %
Safety Hazards
99 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$13.54
#2
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.8
Product Purity
98 %
Accuracy
96 %
Value
92 %
Safety Hazards
97 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$25.95
#3
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95
Product Purity
93 %
Accuracy
97 %
Value
96 %
Safety Hazards
94 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$14.81
#4
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.3
Product Purity
94 %
Accuracy
98 %
Value
95 %
Safety Hazards
90 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$24.99
#5
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93.5
Product Purity
95 %
Accuracy
96 %
Value
93 %
Safety Hazards
90 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$45.00
#6
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93.3
Product Purity
93 %
Accuracy
94 %
Value
90 %
Safety Hazards
96 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$11.92
#7
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93
Product Purity
95 %
Accuracy
92 %
Value
90 %
Safety Hazards
95 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$11.88
#8
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89.8
Product Purity
89 %
Accuracy
84 %
Value
94 %
Safety Hazards
92 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$9.83
#9
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89.5
Product Purity
90 %
Accuracy
87 %
Value
93 %
Safety Hazards
88 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$63.29
#10
The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85.5
Product Purity
84 %
Accuracy
90 %
Value
82 %
Safety Hazards
86 %
Price Comparison Last Updated (18.07.19)
Amazon Link
$21.75
In Depth Review Top 10
  • Sweet Potato Sweet Potato
  • Beets Beets
  • Tomato Paste Tomato Paste
  • Spinach Spinach
  • Portoino Fish Portoino Fish
  • Broccoli Broccoli
  • White Beans White Beans
  • Banana Banana
  • Greek Yogurt Greek Yogurt
  • Skim Milk Skim Milk
Table of contents
  • Criteria Used for Evaluation
  • Other Factors to Consider
  • Frequently Asked Questions
  • Sources

10 Best Sources of Potassium

1. Sweet Potato

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
98.3
Sweet Potato
Amazon Link
Product Purity
99
Accuracy
98
Value
97
Safety Hazards
99
best offer for today
Amazon Link
$13.54
Pros:

Contain many hard to find nutrients

Complex flavors with many ways to prepare them

Can be made into fries

Taste great

Cons:

Require preparation

not as practical as an on the go option

Sweet Potatoes are a particularly good “running” food. With plenty of energy metabolizing B vitamins potassium and complex carbohydrates, they are a great addition to any dinner. Ditch the spaghetti and have a couple of sweet potatoes.

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Nutritional Content

A great source of vitamin A and B vitamins, the 950 mg of potassium per cup is almost just a nice bonus. Another great energy is providing food that may lead you to ditch your granola bars in favor of whole foods.

Taste and Practicality

They are called sweet potatoes for a reason. The best of both sweet and potato worlds they can be made into fries put in a stir-fry or just eaten whole, they are easy to prepare and taste great.

Cost and Value

A bit pricier than other varieties of potatoes, they also contain many nutrients that make the price difference reasonable. If you are on a tight budget though consider russet potatoes as an alternative.

"Sweet Potato" is one of the Best Sources of Potassium on our list!

2. Beets

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95.8
Beets
Amazon Link
Product Purity
98
Accuracy
96
Value
92
Safety Hazards
97
best offer for today
Amazon Link
$25.95
Pros:

Strong evidence supports the idea that nitrates in beets improve cardiovascular endurance

Unique flavor profile with many recipe possibilities

Can be microwaved

Nitrate performance enhancing

Cons:

Can be very messy to prepare

Will turn your urine red (Consider yourself warned!)

Beets are a runner’s best friend. Besides being a great source of potassium, recent studies have shown that they have the potential to improve performance in endurance racing events directly.

Read more

Nutritional content

One cup of beets is 442mg of potassium nice, but the real beets advantage for runners is the presence of nitrates which improve blood flow in the body and can directly improve cardiovascular endurance. Consider adding beets to your pre-race meal.

Taste and Practicality

Beets can be a bit of a mess in the kitchen, but they're versatile. They can even be microwaved!

Cost and Value

Not the cheapest food on this list, but if the nitrate performance enhancing benefits beets offer worth it to you, then they are worth trying.

"Beets" is one of the Best Sources of Potassium on our list!

3. Tomato Paste

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
95
Tomato Paste
Amazon Link
Product Purity
93
Accuracy
97
Value
96
Safety Hazards
94
best offer for today
Amazon Link
$14.81
Pros:

Available in many stores

Affordable

Good flavor

Easy to cook with

Versatile

Good source of fiber and protein

Cons:

Can’t be eaten by itself

Tomato paste is a pantry staple, adding substance to stews, casseroles, sauces, and much more. It is an affordable option that is easy to incorporate into any meal even if you don’t consider yourself a cook.

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Nutritional Content

Each serving of tomato paste (6oz) has over 1,700 mg of potassium. That may sound like a lot, but typically recipes use maybe one or two ounces of tomato paste. Still, if you use it for cooking frequently, it can become a great source of not only potassium but fiber, protein, and vitamins.

Taste and Practicality

It’s pretty basic, but tomato paste can easily add a hearty flavor and some volume to many dishes. You can thicken up some basic spaghetti, taste a chili, bulk up soup, or fill out a sauce by adding tomato paste. There are also lots of ways to store or save tomato paste. It doesn’t take a ton of preparation or skill to use, but it can’t be eaten by itself either.

Cost and Value

A can of tomato paste can cost less than a dollar and is easy to find in most grocery or dollar stores. It’s super versatile and can help pad out a huge variety of recipes, making it an inexpensive and valuable source of potassium.

"Tomato Paste" is one of the Best Sources of Potassium on our list!

4. Spinach

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
94.3
Spinach
Amazon Link
Product Purity
94
Accuracy
98
Value
95
Safety Hazards
90
best offer for today
Amazon Link
$24.99
Pros:

Many ways to include it in your diet

Excellent source of just about everything

Not to pricey

Can be used to make smoothies and soup

Cons:

Is not the best tasting

Popeye’s favorite, it is hard to go wrong with dark leafy greens. Well known for its iron content, spinach is also a great way to get more potassium.

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Nutritional Content

With 465mg of potassium and many other vitamins and minerals, spinach is a low-calorie food that has a place in everyone’s diet.

Taste and Practicality

Not everyone will like spinach but throw it in a smoothie with some banana, and you will forget it is there and still get the benefit of the added minerals and phytochemicals.

Cost and Value

Buying an extra bag of spinach every week isn’t going to send anyone to the poor house and is extremely nutrient dense.

"Spinach" is one of the Best Sources of Potassium on our list!

5. Portoino Fish

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93.5
Portoino Fish
Amazon Link
Product Purity
95
Accuracy
96
Value
93
Safety Hazards
90
best offer for today
Amazon Link
$45.00
Pros:

Variety of types of fish

Different tastes

Available in many different forms

Large price range

Many ways to prepare

Cons:

Harder to find fresh

There’s a variety of fish that are high in potassium like halibut, rockfish, cod, yellowfin tuna, and rainbow trout. It gives you a lot of options--both with taste and accessibility, and there are extra nutritional benefits to eating fish.

Read more

Nutritional Content

Halibut has the most potassium content with about 3oz having nearly 500mg of potassium. All of the other fish listed have at least 375mg of potassium per 3oz. It adds up when you consider that one serving of uncooked fish is about 8oz! Plus fish has nutrients like omega-3, vitamin D, and can be very beneficial for your health.

Taste and Practicality

The fish we’ve listed all have different qualities and taste and can be prepared in plenty of different ways. They can be bought fresh, frozen, or canned and are great as dinner entrees or as a way to pad out a quick lunch.

Cost and Value

Because of the variety of different ways fish can be bought, this is a different food when it comes to cost. Yellowfin tuna can cost less than 2$ per can while a package of frozen cod can be as low as 5$. Most grocery stores carry canned fish, and many have departments that will offer fresh fish. Fish is a very versatile and valuable option for those trying to get more potassium in their diet.

"Portoino Fish" is one of the Best Sources of Potassium on our list!

6. Broccoli

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93.3
Broccoli
Amazon Link
Product Purity
93
Accuracy
94
Value
90
Safety Hazards
96
best offer for today
Amazon Link
$11.92
Pros:

Very low in calories and high in many important nutrients

Highly affordable

Cons:

Broccoli requires some cooking experience in order to prepare properly

Broccoli is one of the healthiest, most nutrient dense foods you can include in your diet. With a little know-how and patience in the kitchen, it can also be an enjoyable addition to any meal.

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Nutritional content

288mg of potassium per cup is nothing to scoff at, but remember broccoli is also a great source of vitamin c, fiber, and many b vitamins that are important for energy metabolism.

Taste and Practicality

When eaten raw, broccoli isn’t very palatable and is very bitter, but when it is properly cooked or included in a stir-fry, it can be delicious. It does require more preparation than a banana, but it is one of the most nutrient-dense foods on the planet.

Cost and Value

Brocolli is very inexpensive, and like everything on this list, you can even order it on Amazon and have it shipped directly to you.

"Broccoli" is one of the Best Sources of Potassium on our list!

7. White Beans

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
93
White Beans
Amazon Link
Product Purity
95
Accuracy
92
Value
90
Safety Hazards
95
best offer for today
Amazon Link
$11.88
Pros:

Versatile

Plenty of ways to prepare

Affordable

Available in most grocery stores

Many types and flavors to choose from

Good source of fiber and protein

Cons:

Typically not eaten alone

White beans include a variety of types of beans--navy, Great Northern, kidney, and marrow beans can all be considered white beans. With so many different beans to choose from and so many ways to prepare them, these will make for a great way to get more potassium in your diet.

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Nutritional Content

For every half cup of white beans, you’ll be getting 595mg of potassium. These are also a great source of fiber and protein, especially if you’re on a vegetarian or vegan diet.

Taste and Practicality

Since “white beans” covers so many different types of beans, there are just as many different flavors and shapes to choose from. Marrow beans are a good filler for soups because of their rich, bacon-like taste, while kidney beans are tender and make good additions to salads. The ways to prepare white beans are endless: you can eat them hot, cold, mashed, stewed, pureed, boiled, fried…. You get the idea.

Cost and Value

The cost of white beans varies depending on the type of bean and whether they are dried or canned, but they are generally pretty affordable. You could easily find them at most grocery or dollar stores, and depending on where you shop, you’ll have plenty of options to choose from. These are a must have for your pantry at home and are an excellent nutritional choice.

"White Beans" is one of the Best Sources of Potassium on our list!

8. Banana

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89.8
Banana
Amazon Link
Product Purity
89
Accuracy
84
Value
94
Safety Hazards
92
best offer for today
Amazon Link
$9.83
Pros:

Great source of potassium

Extremely practical and inexpensive

Provides plenty of healthy energy

Cons:

Spoil quickly

No list of potassium-rich foods is complete without bananas. The classic “runner's food” bananas are nature’s energy bars.

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Nutritional content

Just one banana has 422mg of potassium. It is an excellent source of quickly digesting carbohydrates that will give you the energy you need to train.

Taste and Practicality

Nothing is more practical than a banana. Throw one in your gym bag and enjoy the sweet, wholesome taste instead of the candy bar you have been taking to work

Cost and Value

Sometimes referred to as the "poor man’s fruit", bananas are an unbeatable value.

"Banana" is one of the Best Sources of Potassium on our list!

9. Greek Yogurt

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
89.5
Greek Yogurt
Amazon Link
Product Purity
90
Accuracy
87
Value
93
Safety Hazards
88
best offer for today
Amazon Link
$63.29
Pros:

No preparation is needed

Tastes great

Includes probiotics

Fairly priced

Cons:

Not the highest source of potassium

Greek Yogurt is a surprising source of potassium that is easy to include in your diet. Although it doesn’t have the most potassium, it is incredibly versatile and is also a great source of protein.

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Nutritional content

With 240 mg of potassium and 17 grams of protein, Greek Yogurt isn’t the most potassium-rich food on this list, but it is the only one that has probiotics which support digestive health.

Taste and Practicality

Greek Yogurt requires no preparation and is very easily digested by your body. It is an excellent option for runners who want to include it in their smoothie before their morning run. Some people may not like the taste, but to other's, it can be as enjoyable as eating ice cream!

Cost and Value

Although more expensive than regular yogurt, Greek Yogurt is a very nutrient dense and practical way to get more potassium in your diet.

"Greek Yogurt" is one of the Best Sources of Potassium on our list!

10. Skim Milk

The rating is based on the average rating (1-100) from all the criteria in which we rated this product.
85.5
Skim Milk
Amazon Link
Product Purity
84
Accuracy
90
Value
82
Safety Hazards
86
best offer for today
Amazon Link
$21.75
Pros:

Zero preparation or cooking knowledge needed

Highly rich in calcium and protein

Fairly priced

Cons:

Individuals with lactose intolerance can’t drink it

May cause GI distress if consumed right before exercise

All milk has potassium but low-fat milk is more nutrient dense than regular milk, or in other words, it gives you more potassium per calorie.

Read more

Nutritional content

One cup of skim milk has 382mg of potassium. It also contains calcium and plenty of protein.

Taste and Practicality

There’s a reason milk is an essential grocery staple that disappears when blizzards roll into town. It is convenient and basic food that is extremely practical. Some may complain about the taste of skim milk vs. higher fat milk, which is also a good source of potassium.

Cost and Value

Also available on Amazon, milk is inexpensive and easy to get a hold of.

"Skim Milk" is one of the Best Sources of Potassium on our list!

Criteria Used for Evaluation

Product Purity

It is essential when choosing the foods you and your family eat that you carefully think about how clean it is. Clean and pure foods have several things in common- they are healthy for us, are packed with vitamins and nutrients, are grown with little to no chemicals, and have little to no additives like preservatives or hormones. Product purity is a big deal even when it comes to the food you eat day in and day out. That is why it was one of the features we considered when we made our top ten list for you!

Our list primarily focuses on foods that are the richest sources of potassium that you need in each serving. For a food to be considered an “excellent source” of nutrients, it must meet 10 to 15% of your daily nutritional needs. The foods on the list are at least considered good sources of potassium, while some of them meet the 20% value set by DV per RACC standards (Daily Value per Reference Amount Customarily Consumed standards). Knowing how to read your food labels can help you better understand what you’re eating and if you’re getting adequate nutrients.

Aside from just being adequate sources of potassium, we wanted to take into consideration that the nutritional content of the foods on our list should be beneficial for runners and athletes specifically. Most of the foods on our list were chosen because they have other nutritional value besides being rich sources of potassium. Protein rich foods will help your muscles recover quicker and will combat some of the hunger that comes with tough training. Other nutrients like fats can help with hormone functioning which can be important for runners who might be more prone to stress fractures or amenorrhea, for protecting the body’s internal organs, for fighting fatigue and poor mental functioning, and for stronger nails and shiny hair. Additional vitamins and minerals in leafy greens and animal products will help the body put the nutrients to good use and help with muscle contraction and relaxation. These can include iron, magnesium, calcium, sodium chloride, and vitamins D, C, B, and E. Fiber is excellent for runners as well, with water-soluble fiber in fruits and veggies like the ones on our list keeping cholesterol low and controlling blood-sugar levels (which is crucial in helping keep you from bonking out early on your run!). Insoluble fibers like the ones found in whole grains help with digestive health.

Accuracy

Runners and active individuals are always looking for ways to improve their health and overall performance with their workouts. Healthy foods will help you reach your fitness goals and will make it easier to stay in track and reach those goals and resolutions you have made for yourself each year. Healthy foods give you everything you want and need and will improve your health and fitness. Choosing good foods that are rich sources of potassium is a smart way to live healthier and boost energy and overall health!

As runners, we put our bodies and our minds through a lot. We take care to enrich our lives the best we can, managing to balance work, family, social lives, and workouts each day. Trying to balance our diets shouldn’t feel like a chore on top of everything else we do, so we decided to choose foods that are easy and versatile when it comes to preparation, and that fill a spectrum of great tastes.

Some of the sweeter options like bananas and Greek yogurt can work great as a snack, a sweet balance to your salty dish, or even as a dessert. Other foods that make a list can easily be sweetened up if that’s more your style — try adding a mix of cinnamon sugar to your sweet potatoes (and if you are really in a festive mood throw a couple of marshmallows on top). Other foods that made our list are best served savory or blend well with any meal plans you might have. Tomato pastes are rich sources of potassium that are easy to incorporate into lots of recipes and veggies like spinach and broccoli make great sides. You can even eat the vegetables and some of the other options on our list without any preparation, making for great snacks and to-go foods that you can pack in your meal prep bag.

Value

It is hard to put a real value on healthy foods and a proper diet and fitness plan. Healthy foods may cost more to buy but their true value comes in how much better you will feel, how much healthier you will be, and the improvement you can see in your workout performance. Investing in your health now will pay off ten-fold down the road when you are healthier and need less medication and fewer doctor appointments. That is the true value of the healthy foods on our list, not their price tag at the store!

Most of the foods on our list are reasonably cheap, though some might be a bit pricier depending on where you live and where you grocery shop. For example, bananas are known as the “poor man’s fruit” because of how economical they are – a whole pound will cost you just cents, so buying them can go a long way (though they do ripen and subsequently spoil rather quickly). However, the value of food goes beyond just price.

Value is added to foods that can be prepared using a variety of cooking methods. Overall, you will end up getting more for your money if you can buy a couple of bushels, packages, or servings of a food and have the option to bake them, roast or toast them, stew them, grill them, sauté them, or treat yourself to some pan or deep fried deliciousness for a special occasion! Variety is key to adding value, so the more meals and snack options a food can be used in, the better. The amount is also added if food is raised, caught, or grown in a particular way – think fresh, local, and even organically raised fruits and veggies. In some instances, this might increase the price but adds to the overall healthful value of the food.

Safety Hazards

As with anything concerning your health and wellbeing, it is essential to talk to your doctor or health care provider before you start any new diet or workout plan. If you have any pre-existing conditions or chronic health issues, you need to work closely with your doctor and develop a program that is both safe and effective for you and your unique health situation. It is essential to get the right level of nutrients in your diet- too little or too much can be a problem and cause significant complications for your overall health. So be mindful of what you eat and follow your doctor's recommendations!

Potassium Deficiency

Potassium deficiency is a severe issue, especially for runners and athletes. More formally known as “hypokalemia,” potassium deficiency is often characterized by a lack of energy and general fatigue or weakness, muscle cramps, constipation, and an irregular heartbeat. These symptoms are generally seen in those who have potassium levels around 3 – 3.5 mmol/L. It’s essential to be aware of your potassium levels so that if you have a deficiency, you are changing your diet with the help of your doctor to include foods that are rich sources of potassium like the ones on our list, as well as choosing supplements that are right for you if necessary. It’s also important to be aware of your potassium levels so that if you have too much potassium, you’re not overloading on something your body doesn’t need!

Special Diets and Food Allergies

The foods on our list can all be classified as being apart of a healthy diet – all provide multiple nutritional benefits and can easily fit into most special diets, including Whole 30, the Paleo diet, ketogenic diets, etc. Most are fruits and vegetables, or animal sources, and fit well into a holistically healthy lifestyle. If you’re worried about getting good sources of potassium in on one of these diets, don’t be!
We also tried to choose foods that had less risk of common food allergy issues, but if you are unaware of any food allergies, you might have, we encourage you to get tested.

Risk of Kidney Stones

The kidneys are the body’s main organ when it comes to controlling potassium levels in the blood, and serve to remove excess potassium through urinary excretion when levels get too high. However, potassium (specifically potassium citrate) plays a crucial role in helping break down deposits of calcium that build up in the kidneys, often leading to painful kidney stones. If you have a personal or family history of developing kidney stones, upping your potassium intake might help circulate out some of that excess calcium.

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Micro-Nutrients

Micronutrients, unlike the macronutrients everyone knows about like protein, carbohydrates and fat, are a special classification of vitamins and minerals the body needs to maintain a healthy balance. While they are needed in smaller quantities they are still essential and are needed in order to ensure normal metabolism, growth and overall health. There are many benefits of minor nutrients and minerals that you need to know about and getting enough nutrients can go a long way in making sure that you and your family stay healthy and strong.

Hidden Sugar

There is no doubt that we are facing an unprecedented epidemic when it comes to obesity and weight-related illnesses and deaths in this country. Eating too many of these as part of your normal diet may sabotage all the good work you are doing ad may be part of the reason you are not seeing the results you want to see! In America alone millions are spent each year on diet and weight loss. Even if you are not throwing money at it you are likely trying to do something to help keep the pounds off. You know to limit sweet treats, but watch out for these nine foods which appear to be healthy, but in truth, are loaded with refined sugars.

Preparations

Keep in mind that different foods can be prepared in different ways and many foods can be enjoyed cooked or raw! Try including healthy foods that are both prepared or cooked as well as in raw form, if possible, to ensure you are getting the full range of nutrients and minerals and vitamins you need. This is true for foods that are high in potassium as well as those rich in other essential elements.

Other Factors to Consider

Bottom Line

Taste

One thing that makes any diet a challenge is trying to eat a lot of foods that you only do not like the taste of! While it is essential to make sure you are eating foods that are good for you and that help keep your healthy and strong, it is also necessary to fill your menu plans with foods you like the taste of. Many of the foods on this list are ones that people enjoy eating and if they don’t like the taste in particular many of these foods can easily be doctored to taste better without losing much of the health benefits! We know how hard it can be to eat healthy when you don’t like the foods, which is why the RunnerClick team tried to include a range of foods on this list so you should be able to find foods that are rich sources of potassium to add to your diet!

Ease of Use

Another factor to consider when you are trying to add healthy foods that are rich sources of potassium to your daily menu plans is how easy they are to use. Healthy foods, for the most part, do not take a lot of preparation as far as cooking and processing. But you still want to be adding foods that not only taste good, but that also is easy to obtain and use. Think about the foods you and your family regularly eat and then look for easy ways to add these healthy foods to your meals. Toppings for salads and side dishes for favorite meals are easy ways to add many of the foods on our list to your existing menu with little fuss. The RunnerClick team knows it is essential that meals remain easy and not too complicated, and the foods featured here on our list are perfect for busy individuals like yourself.

Versatility

Another critical factor we considered as we searched for the best sources of potassium to recommend to you was how versatile they are. Even the healthiest among us will eventually grow tired of eating the same foods, prepared the same way, day after day. Eating healthy means knowing how to keep things creative and tasty while still getting the benefits of healthier ingredients. The rich sources of potassium we chose to feature here on our list are all very versatile and can be prepared in many different ways. It makes it easier for you to work them into your diet and will also avoid burn out from eating spinach and broccoli the same way or having a cup of plain yogurt for breakfast every day. Versatility is key to sticking with a healthy diet, and we wanted to make sure you have plenty of options to choose from!

Texture

The final feature of healthy foods we wanted to address was the dreaded texture. It is a very personal aspect of food selection as every person has different likes and dislikes when it comes to the textures of the food we eat. It is important to remember that most foods can be prepared and eaten in several different ways. So, if you do not like the texture of the food raw, try it steamed. If the mushy texture of food cooked is a turn off see if it can be eaten raw. Spinach can be good both cooked and raw and has vastly different textures depending on how you prepare it. Broccoli is just as healthy raw as it is steamed and beets can be prepared in many different ways as well. So, if texture it putting you off of certain foods try making them differently and see if the texture improves for you.

Frequently Asked Questions

q: What exactly is potassium?

a:

Technically, potassium falls into two categories: it is both a mineral consumed through foods and an electrolyte produced within the body. Electrolytes are positively charged ions that help regulate several bodily functions including blood pressure, digestion, heart rate and normal heart functioning, muscle contractions, and features of the nervous system. Other conventional electrolytes include sodium, chloride, magnesium, bicarbonate, and calcium. For athletes, electrolytes play a critical role in supplying oxygen to the blood, and thus to the muscles (which ultimately provides energy for the body to run, jump, lift weights, etc. off of).

q: What is an electrolyte imbalance?

a:

An electrolyte imbalance is when one of the types of electrolytes present in the body’s blood cells are either too high or too low. When this happens, the individual may experience several symptoms, including an irregular heartbeat, muscle weakness or general fatigue, notable changes in blood pressure, and problems within the nervous system

q: What are some of the benefits of consuming potassium?

a:

Potassium offers many health benefits. Some of these stimulate cognitive and neural activity and increasing overall brain functioning and awareness, stabilizing blood sugar (which is especially essential for those with diabetes) reducing muscle disorders and helping muscle contractions and reactions to quicken and become more efficient, enhancing bone health by helping the body’s absorption of calcium, aiding in protein synthesis which may ultimately build muscle and boost the metabolism, regulate water and fluid levels, and regulating hormones which eventually may lead to decreased stress and anxiety.

q: What are the runner-ups? What other foods might be good sources of potassium?

a:

Following a similar trend that already exists within our list, dark and leafy greens tend to be rich sources of potassium, so some other options not listed here are Swiss chard and Bok choy. Legumes are also excellent sources of potassium: Lima beans, soybeans, and pinto beans to name a few. Regular potatoes are also known to be good sources of potassium.

q: Can you have too MUCH potassium in your blood?

a:

Yes. Having too much potassium in your blood is a condition known as hyperkalemia. It typically occurs when the kidneys, the main organ for regulating potassium levels, are not correctly removing excess potassium out of the body. It is mostly caused by medications that have this effect on the kidneys, and include drugs like diuretics, some blood pressure medications, and antibiotics (in particular, penicillin). When potassium remains in the kidneys, the symptoms can be serious. The symptom of highest concern is a dangerous change in heart rhythm. If you experience symptoms of possible hyperkalemia due to complications with your medicine, stop the use of the drug immediately, and talk to your doctor.

q: How can I help my family get used to eating healthier foods?

a:

The best way to help yourself as well as your family get more accustomed to eating healthier foods is to start small and build slowly. Don’t change the entire diet right away- that is asking for rebellions and ultimate failure. Instead, change out one bad food for one good food and then slowly add new foods to replace old ones. Also, remember versatility is key. No one wants a bowl of beets every night with dinner so find other ways to work these and any other healthy foods that are also good sources of potassium into your normal menu plans.

Sources

  1. The Mayo Clinic Staff, Low Potassium (Hypokalemia), The Mayo Clinic Health Article
  2. Nestle, The Athlete's Nutrition Needs, Nestle Nutrition Article
  3. Michelle Ulrich, How Athletes Can Choose the Best Dietary Fats, Active.com Nutrition Article
  4. Authority Nutrition, Wild vs Farmed Salmon - Can Some Fish be Bad For You?, Online Nutrition Article
  5. Healthwise Staff, Potassium Citrate for Kidney Stones, University of Michigan Health Article
  6. Christian Nordqvist, What are Electrolytes? What Causes Electrolyte Imbalance?, Medical News Today Health Article
  7. Unknown, 13 Incredible Potassium Benefits, Organic Facts Nutrition Blog Post
  8. Unknown, The World's Healthiest Foods: Potassium, Informational Webpage Article
  9. WebMD Authors, Hyperkalemia: Symptoms and Treatments, WebMD Article