Potassium is nutritionally essential for maintenance of normal health. It is a very important mineral nutrient that keeps us healthy and is required in many physiological processes in the body including nerve conduction, muscle contraction, balance of fluids, production of energy, protein synthesis, regulation of cellular membrane potential. It facilitates cardiovascular functioningc and also plays an important role in conversion of glucose into glycogen and a number of other metabolic processes in the body.
We have to consider the physiology of potassium along with that of sodium, because their roles are opposite to each other in many of these physiological processes. Our muscular cell membranes are able to detect the difference between sodium and potassium ions by difference in their physical and chemical properties. Therefore, the cell membranes can regulate the passage, active pumping or blocking of either of these ions as per requirement in and out of the cells. Why this regulation of sodium and potassium ions is done? Because by doing so the body can regulate the electrical potential across cell membranes of all muscles and nerves. This so called membrane potential facilitates the conduction of pulses across nerves or muscles.
In short, by regulating the ratio of sodium and potassium ions in intra-cellular and extra- cellular fluids, the body is able to a) maintain proper muscle ton of all skeletal and smooth muscles, and b) facilitate the transmission of signals through nerve fibers.
Potassium is found in many fruits and vegetables. These are high in potassium and low in sodium. Consumption of food high in potassium and low in sodium controls hypertension. Green leafy vegetables like spinach (palak, paalak), fenugreek leaves (methi), broccoli and other vegetables like tomatoes, potatoes, fruits like mosambi (sweet lime), kharbooja (musk melon), neembu (lemon), tamatar (tomato), kela (bananas) amrood (guava), amla have high potassium levels.
Potassium rich grains, fruits and vegetables | Potassium mg/100 g. |
---|---|
Moong (Green Gram) Daal | 1150 |
Chavli (Cow Peas) | 1131 |
Arhar, Tuar (Bengal Gram) Daal | 1104 |
Arhar, Tuar (Bengal Gram) | 1104 |
Matki (Moth Beans) | 1096 |
Moong (Green Gram) (Whole) | 843 |
Chana (Bengal Gram) | 808 |
Udad (Black Gram) Daal | 800 |
Kulthi (Horse Gram) | 762 |
Peas (Dry) | 725 |
Chana (Bengal Gram) Daal | 720 |
Ragi (Finger Millet) | 408 |
Bajra (Pearl Millet) | 307 |
Maka (Maize) | 286 |
Genhoo (Wheat) | 284 |
Poha (Rice Flakes) | 154 |
Jowar | 131 |
Maida (Refined fluor) | 130 |
Rawa, Sooji (Semolina) | 83 |
Potassium rich fruits | Potassium mg/100 g. |
---|---|
Mosambi (Sweet Lime) | 490 |
Kharabuja (Musk Melon) | 341 |
Neembu (Lemon) | 270 |
Chikoo (Sapota) | 269 |
Alubukhara (Plum) | 247 |
Amla (Indian Gooseberry) | 225 |
Aam (Mango) | 205 |
Kalingad (Water Melon) | 160 |
Tamatar (Tomato) | 146 |
Anaar (Pomegranate) | 133 |
Pear (Nashpati) | 96 |
Peru, Amrood (Guava) | 91 |
Kela (Banana)(Ripe) | 88 |
Seb (Apple) | 75 |
Papita (Papaya) | 69 |
Jamun(Jambu Fruit) | 56 |
Ananas (Pineapple) | 37 |
Potassium rich Vegetables | Potassium mg/100 g. |
---|---|
Shakarkand (Sweet Potato) | 393 |
Saijan ki Phalli (Drumsticks) | 260 |
Dhania Patta (Coriander Leaves) | 256 |
Aalu (Potato) | 247 |
Palak Sabji (Spinach) | 206 |
Baingan (Brinjal) | 200 |
Karela (Bitter Gourd) | 152 |
Mooli (Radish) | 138 |
Phool gobhi (Cauliflower) | 138 |
Pyaj (Onion) | 127 |
Bakla (French Beans) Green | 120 |
Gajar (Carrot) | 108 |
Bhindi (Lady Finger) | 103 |
Dudhi, Louki (Bottle Gourd) | 87 |
Kakdi (Cucumber) | 50 |
(Toria) Ridge Gourd | 50 |
Chukandar (Beet Root) | 43 |
Fruit | Potassium mg per 100g | % RDA |
---|---|---|
Dried Apricots | 1200 | 33% RDA |
Prunes (Dried Plums) | 1100 | 30% RDA |
Dried Zante Currants and Raisins | 892 | 25% RDA |
Dried Persimmons | 802 | 8% RDA |
Dates ( Medjool) | 696 | 20% RDA |
Dried Figs | 680 | 19% RDA |
Tamarind | 628 | 18% RDA |
Dried Coconut | 543 | 16% RDA |
Avocados | 485 | 14% RDA |
Plantains | 465 | 13% RDA |
Dried Apples | 450 | 13% RDA |
Durian | 436 | 12% RDA |
Bananas | 358 | 10% RDA |
Nectarines and Peaches | 201 | 6% RDA |
Mulberries | 194 | 6% RDA |
Sapodillas | 193 | 6% RDA |
Grapes | 191 | 5% RDA |
Oranges | 181 | 5% RDA |
Food | Measure | Potassium mg |
---|---|---|
Squash, butternut, baked | 1 cup | 1,248 |
Spinach, cooked | 1 cup | 1,166 |
Squash, acorn, baked | 1 cup | 984 |
Soybeans, cooked | 1 cup | 972 |
Brussels sprouts, cooked | 1 cup | 846 |
Cantaloupe | 1/2 | 825 |
Grapefruit | 1/2 | 825 |
Beans, white navy, cooked | 1 cup | 790 |
Potato, baked | 1 long | 782 |
Beans, red kidney, cooked | 1 cup | 629 |
Avocado | 1/2 | 602 |
Halibut, broiled | 4 oz | 596 |
Split peas, cooked | 1 cup | 592 |
Black-eyed peas, cooked | 1 cup | 573 |
Watermelon | 1/10 | 560 |
Raisins | 1/4 cup | 553 |
Yogurt, plain, low fat | 1 cup | 531 |
Zucchini, cooked, sliced | 1 cup | 508 |
Collards | 1 cup | 498 |
Beet greens, cooked | 1 cup | 480 |
Turkey, light meat, roasted | 4 oz | 465 |
Cod, broiled with butter | 4 oz | 460 |
Flounder, broiled with butter | 4 oz | 460 |
Chicken, light meat, roasted | 4 oz | 458 |
Banana | 1 medium | 451 |
Turkey, dark meat, roasted | 4 oz | 450 |
Turnips, boiled, mashed | 1 cup | 432 |
Shad, baked | 4 oz | 428 |
Milk, skim | 1 cup | 426 |
Broccoli, cooked | 1 cup | 414 |
Tomato juice, canned | 6 oz | 413 |
Milk, low fat 2% | 1 cup | 412 |
Sirloin steak, lean, cooked | 4 oz | 409 |
Mushrooms, sliced, raw | 1 cup | 390 |
Lima beans, immature, cooked | 1 cup | 376 |
Pork, loin chops, lean roasted | 4 oz | 373 |
Milk, whole | 1 cup | 370 |
Orange juice, frozen | 6 oz | 354 |
Beets, cooked, diced, drained | 1 cup | 354 |
Green pepper | 1 | 349 |
Sweet potatoes, baked | 1 | 342 |
Peas, cooked | 1 cup | 314 |
Ground beef, lean, cooked | 4 oz | 305 |
Eggplant, cooked, diced | 1 cup | 300 |
Tomato | 1 medium | 300 |
Chicken, dark meat, roasted | 4 oz | 284 |
Chuck, choice, lean, cooked | 4 oz | 276 |
Okra, cooked | 1 cup | 268 |
Spinach, raw | 1 cup | 259 |
Tuna, in water, chunk | 3 oz | 257 |
Grapefruit juice | 6 oz | 252 |
Carrot, raw | 1 | 246 |
Cabbage, red, raw, shredded | 1 cup | 240 |
Cauliflower, cooked | 1 cup | 240 |
Coleslaw (w/mayonnaise) | 1 cup | 239 |
Orange | 1 | 237 |
Apple juice | 6 oz | 222 |
Almonds, roasted | 1 oz | 219 |
Pear | 1 | 208 |
Peanuts, roasted | 1 oz | 191 |
Green beans, cooked | 1 cup | 190 |
Radishes | 1/2 cup | 185 |
Peach | 1 | 171 |
Apple | 1 medium | 159 |
Peaches, canned in juice | 1/2 cup | 158 |
Cherries, sweet, raw | 10 | 152 |
Corn, cooked | 1 ear | 151 |
Oatmeal, cooked | 1 cup | 146 |
Bread, wheat | 2 slices | 144 |
Lettuce, romaine | 1 cup | 143 |
Celery, raw | 1 stalk | 136 |
Walnuts, English, shelled | 1 oz | 128 |
Ice cream, hard | 1/2 cup | 123 |
Strawberries | 1/2 cup | 123 |
Pineapple, raw | 1/2 cup | 113 |
Plum | 1 | 112 |
Lettuce, iceberg | 1 cup | 96 |
Cottage cheese | 1/2 cup | 95 |
Grapes | 10 | 93 |
Shredded wheat | 1 cup | 87 |
Blueberries, raw | 1/2 cup | 65 |
Egg | 1 large | 65 |
Bread, white | 2 slices | 52 |
Cheddar cheese | 1.5 oz. | 42 |
Grape juice, frozen | 6 oz | 42 |
Rice, brown | 1 cup | 41 |
Rutabaga, cooked, mashed | 1 cup | 1.32 |