Your body needs potassium to maintain normal blood pressure, transfer nutrients into cells, and sustain nerve and muscle function. Your body cannot generate it, making it a vital nutrient.
Avocados contain vitamin K, folate, and healthy fats. Half a 68-gram avocado without skin and seed offers 345 mg of potassium, 7% of the DV. A full avocado has 15% DV.
Avocados
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1
White potatoes are often substituted with sweet potatoes. They're a healthy potassium source. One cup (328 grams) of mashed sweet potato has 16% of the DV.
Sweet potatoes
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2
One of the healthiest veggies is spinach. One cup (190 grams) of frozen spinach provides 12% of the potassium DV. Raw spinach has 11% of the DV in 3 cups (90 grams).
Spinach
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3
Large, tasty watermelon is high in water. Two wedges (approximately 1/8 of a melon, or 572 grams) offer just under 14% of the potassium DV.
Watermelon
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4
Coconut water is very hydrating. Electrolytes help attract water into cells, making it a great natural sports drink option.
Coconut water
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5
Beans provide complex carbs and plant-based protein. Two times as much potassium as bananas, white beans offer 21% of the DV in 1 cup (179 grams). Each dish of black beans has 13% DV.
Beans
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6
Peanuts, chickpeas, beans, lentils, and soybeans are potassium-rich. Lentils have 15% of the mineral DV per cup (198 grams), chickpeas 10%, soybeans 19%, and peanuts 23%.
Legumes
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7
Cooked, peeled, and seeded tomatoes produce paste. 3 tablespoons (50 grams) contain above 10% DV. Tomato paste contains cancer-fighting lycopene and vitamin C.
Tomato paste
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8
Very tasty winter butternut squash. Fruit is cooked like root vegetable. Cup (205 grams) offers 12% potassium DV. It has Vitamins A, C, E, and magnesium, but few B vitamins.
Butternut squash
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9
Many countries rely on potatoes, a starchy root vegetable. A medium boiled potato (167 grams) provides 12% of the DV for potassium.