Potassium is an essential mineral that plays a crucial role in maintaining various bodily functions. It helps regulate blood pressure, supports proper muscle and nerve function, and aids in the proper functioning of the kidneys.

Consuming potassium-rich foods can be beneficial for overall health and well-being. In this article, we will provide a comprehensive list of potassium-rich foods along with their calorie content.

Fruits

Fruits are not only delicious but also an excellent source of potassium. Here are some potassium-rich fruits and their calorie content:.

1. Bananas

One medium-sized banana contains approximately 400-450mg of potassium and has around 105 calories.

2. Avocados

An average-sized avocado provides around 975mg of potassium and has about 240 calories.

3. Oranges

A medium-sized orange offers approximately 240mg of potassium and contains about 60 calories.

4. Kiwis

One kiwi fruit holds around 230mg of potassium and has approximately 50 calories.

5. Cantaloupes

A cup of diced cantaloupe provides approximately 430mg of potassium and has about 55 calories.

Vegetables

Vegetables are an important part of a balanced diet and are a great source of potassium. Let’s explore some potassium-rich vegetables and their calorie content:.

1. Sweet Potatoes

A medium-sized sweet potato contains around 450mg of potassium and has approximately 105 calories.

2. Spinach

One cup of cooked spinach provides about 840mg of potassium and has around 40 calories.

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3. Swiss Chard

A cup of cooked Swiss chard offers approximately 960mg of potassium and contains about 35 calories.

4. Acorn Squash

A cup of cooked acorn squash provides around 900mg of potassium and has about 115 calories.

5. Mushrooms

A cup of cooked mushrooms holds approximately 400mg of potassium and contains about 40 calories.

Legumes

Legumes, including beans, lentils, and peas, are not only high in protein but also rich in potassium. Let’s explore some potassium-rich legumes and their calorie content:.

1. Lentils

A cup of cooked lentils provides around 730mg of potassium and has approximately 230 calories.

2. Kidney Beans

A cup of cooked kidney beans contains approximately 650mg of potassium and has about 225 calories.

3. Chickpeas

A cup of cooked chickpeas offers around 475mg of potassium and contains about 270 calories.

4. Black-eyed Peas

A cup of cooked black-eyed peas provides around 450mg of potassium and has approximately 175 calories.

5. Lima Beans

A cup of cooked lima beans holds approximately 950mg of potassium and contains about 215 calories.

Conclusion

Incorporating potassium-rich foods into your diet is essential for maintaining optimal health. Fruits, vegetables, and legumes are all excellent sources of potassium, and they come with their own unique set of additional nutrients.

By including these foods in your daily meals, you can ensure that you meet your potassium requirements while enjoying a variety of delicious and nutritious options.