What is Potassium? 10 Foods That Contain Potassium

By | 19 March 2021

By consuming foods containing potassium, we can meet some of the amount of potassium our body needs daily. The third most abundant substance in our body is potassium. It is one of the most important substances for living cells. It is essential for muscle function, blood pressure, fluid, and electrolyte balance. By meeting the potassium need of the body, it is possible to greatly reduce the risk of heart and stroke disease. It is also important to get enough potassium in terms of high blood pressure. According to researches, it is necessary to take between 3500 and 4700 mg of potassium daily. It is possible to achieve this by consuming foods containing potassium.

What is potassium?

Potassium, which is a very important mineral and electrolyte for our body, is found in many foods. Especially green leafy vegetables, some types of fish and legumes contain high amounts of potassium. Our body contains 98% potassium. 80% is stored in muscle cells and 20% in the liver, red blood cells, and bones. It is a mineral that plays an extremely important role in the functioning of our body. It is important for water balance, heart function, and muscle contraction. Although quite important, many people suffer from potassium deficiency. With potassium deficiency, the risk of high blood pressure, kidney stones, and osteoporosis increases. To reduce this risk, it is necessary to consume foods containing potassium.

So what are the foods containing potassium?


When it comes to foods containing potassium, the first thing that comes to mind is bananas. A medium-sized banana contains 422 mg of potassium. Carbohydrates make up 90% of bananas. The rest is fat and protein. It also contains vitamins B6 and C, as well as magnesium, iron, copper, fiber, and manganese. Most of the fibers in banana content are made up of resistant starch. Resistant starch balances blood sugar multiplies beneficial bacteria in the intestines and provides long-term fullness.


There is 485 mg of potassium in 100 grams of avocado. Containing more potassium than bananas, avocados are also rich in vitamins B5, B6, E, and K, as well as magnesium, fiber, and folate.


Rich in fiber and potassium, potato contains 926 mg of potassium. It is also rich in folate, magnesium, B6, and vitamin C.

Sweet potato

100 grams of sweet potato contains 475 mg of potassium. It has fewer calories than regular potatoes. It is also rich in vitamin A and antioxidant substances.


Tomatoes are among the foods that contain high amounts of potassium. Also, foods such as tomato paste and puree contain plenty of potassium. The substance called lycopene contained in tomatoes greatly reduces the risk of cancer and heart diseases.


There is 454 mg of potassium in 100 grams of dried beans, which are accessible to everyone and are a very tasty food. Beans are also a good source of vegetable protein.

Dried apricots

Dried apricots, one of the healthiest snacks, contain 1162 mg of potassium per 100 grams. Dried apricots are very beneficial for health just like other dried fruits. Because it is rich in antioxidants, it also provides protection against bone diseases, heart diseases, diabetes, and cancer.


There is 155 mg of potassium in 100 grams of full-fat yogurt. Yogurt also contains protein, calcium, phosphorus, magnesium, and B group vitamins. It is also extremely beneficial for intestinal health and the digestive system, as it also contains probiotics.


Salmon, one of the most nutritious fatty fish, contains 628 mg of potassium in 100 grams. It is a very beneficial food for health because it is rich in omega-3 fatty acids as well as potassium.


One of the most well-known foods that contain potassium is spinach. 100 grams of spinach provides 558 mg of potassium. It also contains protein, fat, and carbohydrates.