What foods are high in potassium and magnesium?
|
When you think about all of the nutrients your body needs, your mind might jump to protein, fiber, calcium, or even omega-3s. But potassium? The essential electrolyte probably gets swept to the sidelines. Show
Here’s why it shouldn’t: Potassium helps your nerves and muscles communicate with one another, moves other nutrients into your cells, and keeps your sodium levels in check. Not getting enough of the stuff can cause high blood pressure (thanks to its close relationship with salt) and increase your risk of kidney stones, per the National Institutes of Health. Even still, the 2020-2025 Dietary Guidelines for Americans declared potassium an under-consumed nutrient, says Mia Syn, M.S., R.D.N., and it’s therefore considered a top nutrient of public health concern. The good news is, you can find more than enough potassium in all sorts of foods—not just bananas, which have become somewhat of a poster child for it. While each medium banana has 422 milligrams (mg) of the mineral, per the United States Department of Agriculture (USDA)—or about 9% of your 4,700 mg recommended daily value (DV)—you can easily find more in other fruits and vegetables. To be considered high in potassium, a food has to contain over 200 mg per serving, says Amy Lee M.D., chief medical officer of Lindora L.L.C. and head of nutrition at Nucific. This list features 36 foods that not only meet that requirement, but pack even more potassium than a banana. Sweet PotatoesA medium baked sweet potato has 542 mg (12% DV) of potassium. These tubers are also rich in vitamin A for your eyes, vitamin C for your skin, and gut-filling fiber. They also just happen to be ridiculously tasty. White PotatoesSurprise, surprise: A single medium baked potato has 867 mg of potassium, says Syn. You’ve probably been conditioned to fear these spuds, but when prepared the right way (baked or boiled instead of deep fried), they’re low in calories, fat, and sodium. Plus, white potatoes offer a healthy dose of vitamin C and magnesium, too. Let your spud cool before you eat it and you’ll get a dose of gut-friendly resistant starch. Tomato SauceThis plain old pasta topper is a secret source of potassium, with 910 mg in each cup, per the USDA. Tomatoes are also rich in lycopene, a disease-fighting plant pigment that gives certain fruits and vegetables their signature red hue. Look for a low-sugar tomato sauce sold in BPA-free packaging. WatermelonNosh on two refreshing watermelon wedges, and you’ll get 641 mg (14% DV) of potassium. Watermelon is also a great source of lycopene, as well as vitamins A, C, and B6. Plus, more than 90% of the fruit is water, so you’ll feel full after snacking for very little calories. And if you’d rather sip the stuff? Cold-pressed watermelon juice is a great alternative.  Frozen SpinachAdd 1 cup of frozen spinach to your next stir-fry or pasta dish and you’ll get a respectable 574 mg (11% DV) of potassium, per the USDA. Spinach is also rich in magnesium, vitamin A, and calcium. Bonus: It’s crazy inexpensive—usually much cheaper than fresh veggies. BeetsA cup of cooked, sliced beets delivers 518 mg (11% DV) of potassium, per the USDA, while a 17 gram snack bag of Rhythm Superfoods Naked Beet Chips boasts an impressive 310 mg. The sweet root vegetable is super versatile, though, and can be used in everything from salads to juices to soups. And there’s a reason athletes are all about beetroot juice lately: In a 2017 review, researchers concluded that drinking the stuff 90 minutes before your workout could boost performance. (Just don’t freak out if it turns your pee pink or red afterward. It’s totally normal, we promise.) Black BeansChances are you’re already buying canned black beans for a boost in fiber and protein—two nutrients that keep you feeling full longer. However, they’re also a great source of potassium. Eat 1 cup and you’ll get 611 mg of the mineral, says Syn. Black beans also offer some calcium, magnesium, and folate. White BeansWhite beans might be the best source of potassium in the grocery store: A single cup has a whopping 1,000 mg, Syn says. That’s a full quarter of what you need every day. That same 1-cup serving also packs an impressive 17 grams of protein and 11 grams of fiber. Canned SalmonCanned salmon is a lazy cook’s dream. Pop open one 5-ounce can and you’ll get 442 mg (10% DV) of potassium. What’s more, salmon is rich in omega-3 fatty acids, which are essential fats for your eye, heart, and brain health that your body can’t make on its own. Salmon is also high in B vitamins, which aid in the production of red blood cells and convert the food you eat into energy. On top of that, salmon is a great source of lean protein—perfect for those trying to lose weight or build muscle. EdamameWhole soybeans are one of the world’s greatest sources of plant-based protein, but that’s not the only trick up their sleeve: 1 cup also supplies 676 mg (14% DV) of potassium. Eat them as a snack, toss ’em in a salad, or serve them up as a side dish. Butternut SquashOne cup of this slightly sweet fall favorite packs 582 mg (12% DV) of potassium. You’ll also get a hefty dose of vitamin A, along with some vitamin C, magnesium, folate, and calcium. Swiss ChardOne cup of cooked chard has a whopping 961 mg (20% DV) of potassium, per the USDA. These hearty greens also pack calcium, iron, and vitamins A, C, and K. YogurtRegular plain low-fat yogurt (not the Greek stuff) has an impressive 573 mg (12% DV) of potassium per cup, the USDA says. Plus, it packs nearly half your daily calcium needs. Look for one that contains live active cultures to get a nice dose of gut-friendly probiotics, too. AvocadoOne avocado provides a whopping 728 mg of potassium, Syn says. Moreover, they are a great source of healthy fats and fiber. Avocados lend a nice creaminess to recipes. You can enjoy them over toast, in a delicious pasta sauce, or as part of a flavorful salad dressing. Coconut WaterStore-bought coconut water packs a powerful punch of potassium, delivering about 507 mg per 8 fluid ounces, Syn says. It makes a great alternative to sugary sports drinks and a delicious base for post-workout smoothies. Just be sure to buy an unsweetened version to avoid added sugar. Dried ApricotsDried apricots supply 755 mg of potassium per half-cup, per the USDA, giving you a big nutritional bang for your buck. Remember to choose unsweetened versions at the grocery store to avoid loading up on extra sugar. We like to chop dried apricots and incorporate them into homemade granola bars and trail mixes. Medjool DatesSyn says just three medjools amount to 510 mg of potassium. That’s a super easy (and quick) source of the nutrient—and dates are super versatile. Blend them into a smoothie for sweetness, stuff them with peanut butter for a snack, or chop and fold them into a baked good. LentilsAn underrated source of plant-based protein, 1 cup of cooked lentils contains 731 mg of potassium, Syn says. They’re also a great source of iron and can help protect against heart disease and diabetes, research shows. Acorn SquashButternut squash is good, but acorn squash deserves a spot on your fall menu rotation, too. The stout veggie is easily roasted in the oven, and has 486 mg of potassium per 1 cup, Syn says. RaisinsWhether snacked on, tossed into trail mix, or thrown on a salad, like dates, raisins can offer a quick and easy potassium fix. A half-cup of them (not packed) contains 600 mg, per the USDA. BroccoliIt should come as no surprise that broccoli earned a spot on a list of nutrient-packed foods. It has all the good stuff, including potassium—458 mg per 1 cup, to be exact. That’s why Syn recommends it. It can help you meet your fiber requirements, too. Pinto BeansYou may not frequently reach for this legume, but you totally should, considering 1 cup of them has 746 mg of potassium, Syn says. They’re delicious when stirred into a soup or served up as a side to a hearty roast dinner. PumpkinPumpkins, like butternut and acorn squash, are easily roasted and served with dinner—blitzed into a flavorful puree or pasta sauce. According to the USDA, 1 cup of boiled, mashed pumpkin with salt delivers 564 mg of potassium. Don’t forget: You can eat the seeds, too! Tomato PasteBecause tomato paste is super concentrated, its potassium levels are, too. A 100 g serving of it packs 1010 mg of potassium, per the USDA. That’s obviously far more than most recipes would call for, but it’s definitely worth adding an extra squirt or spoonful to the next dish you make. CarrotsOne cup of chopped carrot has 410 mg of potassium, Syn says, which is slightly less than a medium banana has, but more than a small one. So, if your bunch is overripe and you’re in need of a mid-day snack, carrots will provide a similar nutritional boost. Everyone knows this vegetable supports eye health, too—that’s because they’re rich in protective antioxidants. Adzuki BeansA cup of cooked adzuki beans, boiled with salt, contains 1220 mg of potassium, per the USDA, which is why Brittany Modell, R.D., intuitive eating counselor and body image coach, says they’re a superb add to your potassium-rich foods rotation. They’re also great in chili and soups! Passion Fruit JuicePerhaps this is a slightly unconventional pick, but passion fruit juice could be the touch of spice your smoothie routine needs—and 1 cup has 687 mg of potassium, per the USDA. There’s also the perk of feeling transported to a beach vacation when you drink it. PomegranatesA whole pomegranate boasts 666 mg of potassium, per the USDA, which almost makes it worth the fuss of de-seeding one. Sprinkle the bright red jewels over a salad or eat them by the spoonful for a satisfyingly sweet crunch. Black-Eyed PeasDr. Lee recommends getting your potassium in with black-eyed peas—1 cup has 475 mg, she says. And, contrary to their name, they’re actually in the bean and legume family, and should be treated as such when it comes to cooking. Brussels SproutsBlanched and stinky doesn’t have to be Brussels sprouts’ only preparation. They’re great roasted, broiled, and sautéed, and 1 cup has 494 mg of potassium, per the USDA. They’re also high in vitamin K and vitamin C, which support iron absorption and bone health. Bok ChoyThe Chinese cabbage makes a great simple salad and ramen topper, and it serves up a whopping 630 mg of potassium per 1 cup, Dr. Lee says. Added fiber and antioxidants make it a no-brainer add to the shopping list. PapayaOne cup of smashed papaya contains 591 mg of potassium, Dr. Lee says, as well as a good dose of antioxidants in the form of vitamin A, vitamin C, and vitamin E. Use it to satisfy your sweet tooth, freshen up a summer salad, or switch up your go-to smoothie. Water ChestnutsThey don’t have a ton of flavor, but water chestnuts provide a satisfying crunch to any dish including noodles, salads, and stir-fries. A half cup contains 362 mg of potassium, per Dr. Lee. TomatoesIf you prefer savory over sweet, grabbing a tomato instead of a banana to fuel up on potassium is your best bet. A large, ripe red one has 431 mg, Syn says. It’s as easy as a slice or dice and a light sprinkle of salt. Kidney BeansNot to be confused with adzuki beans, kidney beans are a great source of potassium at 1400 mg per 100 grams, says Dr. Lee. They’re also rich in magnesium, fiber, and calcium. ZucchiniOne medium zucchini has 512 mg of potassium, according to the USDA. It’s also high in antioxidants like vitamin C, as well as fiber, which supports good digestion. You can use it as a pasta substitute (a.k.a. zoodles) or roast it with your favorite seasonings. Kayla Blanton is a freelance writer who reports on all things health and nutrition for Men’s Health, Women’s Health, and Prevention. Her hobbies include perpetual coffee sipping and pretending to be a Chopped contestant while cooking. Which fruit has the most potassium and magnesium?Bananas are among the most popular fruits in the world.. They're most well-known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease ( 38 , 39 ).. Plus, they're also rich in magnesium, with 37 mg of magnesium, or 9% of the DV, in one large banana ( 40 ).. What foods have the most potassium and magnesium?8 Foods High in Magnesium and Potassium for Healthy Blood.... Swiss Chard. Leafy green vegetables like Swiss chard are excellent sources of magnesium and potassium. ... . Edamame. ... . Spinach. ... . Cannellini Beans. ... . Acorn Squash. ... . Salmon. ... . Avocados. ... . Potatoes.. What food is highest in potassium?Leafy greens, beans, nuts, dairy foods, and starchy vegetables like winter squash are rich sources.. Dried fruits (raisins, apricots). Beans, lentils.. Potatoes.. Winter squash (acorn, butternut). Spinach, broccoli.. Beet greens.. Avocado.. Bananas.. What food is highest in magnesium?Magnesium-rich foods. pumpkin seeds, 30g (156mg). chia seeds, 30 g (111mg). almonds, 30g (80mg of magnesium). spinach, boiled, ½ cup (78mg). cashews, 30g (74mg). peanuts, ¼ cup (63mg). soymilk, 1 cup (61mg). oatmeal, 1 cup cooked (6 mg). |
