All rights reserved. Plums freeze well. It also plays a critical role in how your heart beats and how your muscles contract and relax. What foods are high in potassium (greater than 200 milligrams per portion)? Plums (aka, prunes): 732 mg Papaya, 603 mg Apricots, 1,150 mg Raisins, 749 mg Apples, 450 mg Bananas, 1491 mg Figs, 780 mg VeggiesFresh, crisp, green and starchy vegetables are another fine source of potassium. Plums add subtle sweetness to salads and desserts, but their health benefits are the juiciest part of the package. Â, U.S. National Library of Medicine: "Sorbitol. Just two wedges of … These foods contain more than 250 milligrams potassium … ", Michigan Nutrition Network: "Michigan Harvest of the Month. It’s important to note that dry apricots have more potassium than fresh ones. Normally, fruits have high water content, but when they are dehydrated or dried they provide a lot of potassium in a small piece. Parsnips are a white root vegetable similar to carrots. Other high-fiber foods include cereal, bread, pasta, rice, strawberries, several other berries, artichokes, pears, plums, spinach, lettuce and brussels sprouts. ", American Heart Association: "How Potassium Can Help Control High Blood Pressure. Be aware that most foods contain some potassium—meat, poultry, bread, pasta. (20% DV) 535mg. Watermelon. Found mainly in fruits and vegetables, potassium can help you ward off muscle cramps. Watermelon is a large, delicious fruit with a high water content. How Long Does Coronavirus Live On Surfaces? Throughout this guide, you will learn where to look for hidden potassium, what fruits and vegetables are high in potassium, what snacks and drinks are high in potassium, and more. Lentils contain potassium, fiber, and protein. High Potassium Fruits: (more than 270 mg per serving) • Cantaloupe (1 cup cubed or ¼ melon) • Banana (1 medium) Although many foods contain potassium, fruits are excellent sources of this mineral. Most people think about bananas when they think of potassium, but most don't know any other high potassium foods off the top of their heads. Share on Pinterest. A 1/4-cup serving is more realistic. Look for firm plums that have a slight "give" when you squeeze them gently. These tiny fruits are tasty and versatile enough to include in a variety of healthy recipes. One cup of pitted prunes has 66 grams of the sweet stuff. ", U.S. Department of Agriculture: "Plums, Raw," "Prunes, dried. If your plum ripens before you're ready to eat it, put it in the fridge. One cup of prunes also has 12 grams of fiber. Take a look at the following ranking and make a note of the fruits with the most potassium and try and add them into your diet. Most fruits and vegetables are rich in potassium, in particular avocado, kiwifruit, banana, plums, prunes, broccoli, pumpkin, and potato, and button mushrooms are known to contain the highest levels of potassium ranging from 350À490 mg/100 g of edible portion (Cunningham et al., 2002). "Vitamin C.", Iowa Department of Public Health: "Focus on Fruit. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. They pack a lot of nutrition in a small, light package. You need 4,700 milligrams of... Function of Potassium. Cut them up with other stone fruits for a fresh fruit salsa. Spinach: Spinach tightens the muscle filaments and offers relaxation at proper intervals. The values in the table are for a 100 grams of food (about 3 1/2 ounces). The potassium and sodium are in milligrams. One cup (156 grams) of parsnips … Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Best Diet Tips Ever -- 22 Ways to Stay on Track, What to Eat Before, During and After Exercise, Barbara's Story: More Food, More Energy, More Fun. Eating fruit, such as plums, is a healthy way to make sure you supply your body with the potassium it needs. A cup of canned plums supplies even more, with 2,543 international units, and a cup of dried plums has 848 international units. You may need less potassium in your diet if you have hyperkalemia (high potassium levels) or kidney disease. While fresh plums aren't always in season, you can almost always find canned and dried versions in large supermarkets. (11% DV) 1151mg. List of Fruits With High Sodium And Potassium. Potatoesin a Medium Potato. You need 4,700 milligrams of potassium each day, so a cup of fresh plums supplies about 6 percent of your daily requirement. Prunes are high in potassium. 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