This document discusses various foods that are good sources of potassium, including asparagus, avocado, banana, broccoli, beets, cantaloupe, cabbage, kale, lima beans, mushrooms, salmon, spinach, sweet potatoes, tomatoes, and yogurt. For each food, it provides the amount of potassium per serving and recommends ways to incorporate the food into a healthy diet to increase potassium intake. The top sources listed are kale at 491mg of potassium per serving and lima beans at 508mg of potassium per serving.

2. Food Sources of Potash
Mineral
A Research Report By
Mr Allah Dad Khan

3. Asparagus:
224mg Potassium (6% DV)
Asparagus is one vegetable that provides
plenty of potassium per serving, and also
pairs well with other high-potassium
foods.
For example, you’ll often see a side of
asparagus spears paired with a salmon
fillet. This alone would be a good source
of potassium, but consider adding a
baked sweet potato to complete the
meal and add even more potassium.
That meal would provide you with
protein from the salmon, carbohydrates
from the sweet potato, and potassium
throughout.

4. Avocado:
485mg Potassium (13% DV)
Avocado has been surging in popularity
lately, with fast food chains adding it
to their menu and promoting its
health benefits. One feature of
avocado that often goes overlooked is
just how much potassium it has.
Avocados are rather versatile, you can
simply scoop them out of their shell
and eat them whole, or blend them up
in a smoothie. You can cut them in
half and use them as a base for other
foods.

5. Banana:
358mg Potassium (10% DV)
Perhaps you thought bananas would
rank higher on a list of foods with the
most potassium. It’s common
knowledge that bananas are a good
source of potassium, and interesting
to see that there are 5 other well-
known foods that have more
potassium in them than a banana.

6. Broccoli:
316mg Potassium (9% DV)
What isn’t broccoli high in? This superfood
makes more lists than any other food besides
spinach. It’s going to provide you with plenty
of protein as well as many other essential
building blocks of life.
Broccoli is often used as a side dish, but you
can also look for recipes that incorporate it
into the main dish. Always start with fresh or
frozen organic broccoli, and cook until tender.
Try not to overcook it, as the broccoli will
turn mushy, and you’ll end up cooking off its
vitamins and minerals.
Broccoli is also an excellent source of Vitamin
C, and a 100g serving of broccoli not only
provides you with 9% of your Daily Value of
potassium, it also gives you a full day’s worth
of Vitamin C, and then some.

7. Beets:
305mg Potassium (8% DV)
Beets and beet greens are both rich
sources of potassium. Beets are a
vegetable that is best consumed during
the winter months, as they are
harvested just before winter
approaches.
If we included beet greens on our list
they would rank number one, but we
crafted this list based on foods you’d be
most likely to eat. Beet greens are a bit
bitter, but if you can work them into a
smoothie or as a salad topper, they will
provide you with more potassium than
anything on this list.

8. Cantaloupe:
267mg Potassium (7% DV)
Here’s a delicious way to get more
potassium. This popular summertime
fruit will load you up with potassium,
as well as other antioxidants. It’s one
source of potassium that’s a pleasure
to eat, thanks to its sweet and
succulent taste.
Cantaloupe will also give you a big
boost of both Vitamin A and Vitamin C,
two antioxidant vitamins that will help
your body battle the free radical
damage that takes place in the body
daily.

9. Cabbage:
196mg Potassium (5% DV)
It’s common knowledge that cabbage is a
healthy food, but being high in
potassium is a little-known aspect of it.
It’s just one more reason to get more of
this cruciferous vegetable.
Cruciferous vegetables like cabbage are
consistently making the news because of
the promising research that shows anti-
cancer benefits, as well as other healthy
properties. They’re also shown as being
good for overall heart health, two big
reasons to get more of them. These
include cabbage, broccoli, kale, Brussels
sprouts, cauliflower, and more

10. Kale:
491mg Potassium (14% DV)
Kale has been the trendiest health
food in recent years, and part of the
reason why it gets so much press is its
level of minerals, including potassium.
It even manages to outdo spinach, the
leafy green that often gets brought up
in a conversation about foods high in
potassium.
In addition to being high in potassium,
kale is also a good source of vitamins A
and C, calcium and magnesium, and is
even a source of protein

11. Lima Beans:
508mg Potassium (14% DV)
Cooked or uncooked, and no matter
the type, beans are high in potassium.
Some are more rich in potassium than
others, and some potassium is lost
during the cooking process, but overall
this is your best bet if you’re looking
to get more potassium into your diet.

12. Mushrooms:
356mg Potassium (10% DV)
This one was a surprise to us, with
mushrooms having essentially the same
amount of potassium as a banana. Of
course there are different types of
mushrooms, and each carries with it its
own level of potassium, but in general
you can’t go wrong with mushrooms if
you’re looking to increase your
potassium.
You can try a new type of mushroom
everyday for a month and still not try
them all. Rather than always go with the
most popular white mushroom, why not
venture out and try some of the other
kinds?

13. Salmon:
460mg Potassium (13% DV)
Salmon and other fish are a great
source of potassium, and also bring to
the table protein, and omega-3s in
many cases.
You’ll want to be picky about the
quality of the salmon you are eating,
as they’re not all created equally. Go
with wild caught Alaskan salmon for
the most benefit to your body. Avoid
farm-raised salmon, as it contains
enough chemicals to ruin any benefit
you may have gotten from it

14. Spinach:
466mg Potassium (13% DV)
Spinach is the quintessential healthy
food, and it’s no surprise that it’s also
high in potassium. Bananas get a lot of
attention for their potassium content,
but ounce for ounce spinach bests them
in the potassium department.
When eating spinach you’ll want to opt
for organic, and go out of your way to
seek it out. Spinach leaves are very
absorbent, and when grown
conventionally they’ll soak up herbicides
and pesticides like a sponge, holding
onto them until you eat it and break it
down. If you choose one veggie to go
organic with, make it spinach.

15. Sweet Potatoes:
230mg Potassium (6% DV)
Sweet potatoes are a pretty
impressive source of potassium,
considering all of the other benefits
they provide. You can’t go wrong by
adding them to your regular menu,
and you’ll find that they’re very easy
to work with.
Sweet potatoes have been used more
and more as a stand-in for white
potatoes, because overall they have
more to offer. But in regards to
potassium both white potatoes and
sweet potatoes are a good source.

16. Tomatoes:
237mg Potassiu (6% DV)
Tomatoes have a lot to offer, and their
potassium content just adds to the
number of reasons why you should be
eating them.
It’s best to buy organic tomatoes, as
these will provide you with all of the
benefits, and none of the drawbacks
associated with conventionally grown
tomatoes. When a food item has so
much going for it, you don’t want to
detract from those nutrients by
introducing chemicals and poisons at the
same time.

17. Yogurt:
194mg Potassium (5% DV)
Yogurt is one example of a dairy
product that contains decent amounts
of potassium. While not as good of a
source as many fruits and vegetables,
it can still be used as part of a healthy
diet.
It may sound gross, but yogurt is made
by introducing bacteria to milk, but
these bacteria are helpful to the body
and can aid in digestion