Top 10 Easy-to-Eat Potassium Rich Foods

The daily recommended amount of potassium intake for the average adult is 4,700mg. This may seem like an insurmountable goal for most people who live busy and active lifestyles but the good news is that a wide variety of potassium rich foods are tasty, grab-and-go treats which require minimal time and preparation. The following discussion highlights ten foods that are easy-to-eat and high in potassium.
Top 10 Easy-to-Eat Potassium Rich Foods
1. Bananas
People are generally well aware of the fact that bananas contain significant levels of potassium. Indeed, bananas are chock full of potassium, containing approximately 400mg of potassium in one regular-sized banana which is nearly 10% of the daily recommended value. Bananas are cheap, easy to store and certainly easy to eat which make them a convenient choice for athletes who need to replenish their bodies with potassium to prevent muscle cramping. Bananas are also a significant source of vitamin B6, vitamin C, manganese and magnesium in addition to other nutrients.
2. Raisins
Dried grapes, or raisins, are popular eats both as a snack and as a topping for a salad or dessert. A 1/2 cup of raisins, which is equivalent to approximately four mini boxes of Sun-Maid raisins, contains over 500mg of potassium. However, due to their high sugar content, raisins should be consumed in small amounts or mixed together with other foods such as unsalted peanuts, which are also high in potassium, if you are in a snacking mood. Raisins are oftentimes incorporated into main dishes such as fried rice in Asian cuisine.
3. Dried Apricots
Traditional dried fruits lose a significant amount of water but retain most of the nutrition present in fresh fruits so that even a small amount of consumption results in a large intake of nutritional value. Dried apricots are no exception to this rule with each apricot providing close to 100mg of potassium. In addition, dried apricots are an excellent source of dietary fiber and vitamin A among other nutritional elements while sparing the body from fats, sodium and cholesterol. These wonderfully delectable treats can be found in the snack aisle of just about any grocery store.
4. Cantaloupe
These sweet, juicy melons with a green webbed outer skin and a bright orange interior are one of the most popular melons in the U.S. Despite the amount of cantaloupes that are enjoyed daily by Americans, generally, people are not familiar with the idea that cantaloupes are rich in potassium. These succulent melons contain a whopping 430mg of potassium in a single cup, which is usually not enough cantaloupe in one sitting for most people. Besides potassium, cantaloupes contain dietary fiber, vitamin B3, vitamin C and beta-carotene, all of which contribute to good health. Fortunately, here in the U.S. cantaloupes are inexpensive and can be as low as $0.99 per cantaloupe or less in some areas.
5. Dried Figs
Figs are native to the Mediterranean region but they are now grown in similar climate regions and eaten all over the world. Dried figs are especially popular since they can be packaged for increased shelf life which makes snacking on figs all the more easy. Figs are known to be the highest plant sources of calcium and fiber but they also contain significant amounts of copper, manganese, magnesium and vitamin K. Figs are also a significant source of potassium, containing 680mg in 100g of dried figs (equivalent to five medium sized figs). Dried figs are a mild laxative and can help in preventing constipation.
6. Dried Plums (“Prunes”)
Dried plums, or prunes as they are called, are rich in antioxidants and are also effective laxatives. For this reason, prunes have long been associated with the ability to maintain regular bowel movements and typically have been marketed towards the elderly. Because of this word association with “prunes,” the state of California officially changed the name to “dried plums,” which is more literal and also eliminates the confusion in the usage of the word “prunes” which can refer to either dried plums or a distinct type of plum. Three dried plums contain about 210mg of potassium making them one of the best fruit sources of potassium.
7. Milk
Milk contains an overwhelming amount of nutrition, being the only form of diet for newborn mammals. Because of this, milk is hugely popular in many countries and people, especially children, are encouraged to drink milk on a daily basis. Within a spectrum of desirable nutritional elements, milk provides a significant amount of potassium with over 300mg in one cup. Unfortunately, many people develop overt lactose intolerance over time which prevents them from properly digesting lactose and therefore consuming milk or milk-based products may not be an option for some people. But lactose-free forms of milk and milk products are becoming more and more widely available in nationwide grocery stores and chains allowing those with lactose intolerance to thoroughly enjoy the taste of milk and receive its health benefits.
8. Yogurt
Many of the health benefits of milk are retained in yogurt, which is produced by bacterial fermentation of milk. During the fermentation process, lactose is converted to lactic acid which imparts a tangy flavor that is characteristic of yogurt. Those with mild to moderate lactose intolerance can typically enjoy yogurt without having any problems since most of the lactose gets eliminated in the process of making yogurt. One of the more surprising facts regarding yogurt is its high potassium content. One cup of yogurt contains approximately 540mg potassium which is more than the amount contained in an average sized banana. Yogurt is especially popular in Mediterranean cuisine in which it is used as a condiment for different types of meats, salads and bread. Here in the U.S., yogurt is mainly eaten out of a container with a spoon in the form of single-serving snacks, though it certainly has broader culinary applications now more than ever.
9. Orange Juice
Orange juice is a refreshingly delicious drink with significant nutritional value. Orange juice, consisting of 100% juice from oranges, is famous for its astoundingly high vitamin C content, but orange juice is chock full of other nutritional components as well such as thiamine, folic acid, vitamin B6 and potassium. An eight ounce glass of orange juice serves up just as much potassium as a banana and the reason why orange juice is listed here over oranges themselves is its ease of consumption. Drinking a glass of orange juice tends to be less tedious than peeling or slicing an orange. Orange juice is known to be one of the most nutrient dense of all of the commonly consumed fruit juices.
10. Unsalted Peanuts
This popular legume, typically eaten by Americans as part of a snack, contains a wealth of essential nutrients and vitamins. Peanuts are a good source of protein, unsaturated fats and antioxidants. Additionally, peanuts contain ample amounts of niacin, thiamine, folate, magnesium, zinc and potassium. A one ounce serving of dry, unsalted peanuts contains roughly 190mg of potassium which is a significant percentage the daily recommended value. Peanuts are easy to pack, easy to find and easy to eat during any given time of the day.