The human body needs minerals for the proper functioning of the organs and systems that compose it, potassium being one of the most important for biological functions, which we can find within the nutritional properties of various foods.

Potassium deficiency can lead to muscle weakness, cramps, fatigue, and neuromuscular discomfort . For this reason, in this article we will discuss the foods with the highest rate of this mineral, in order to include them in your diet.

What foods are rich in potassium?

There are a large number of foods rich in potassium. This mineral is necessary for the correct functioning of organs such as the kidneys, heart and nervous system, since they require this substance to fulfill their functions and not suffer from diseases. Some of these foods are:

1. Banana

The banana is known as the main source of potassium among fruits, which is why it helps to strengthen the joints and tendons, purifies the blood, and releases toxins through feces and bile.

Important: A study carried out in Colombia showed that bananas contain minerals such as calcium, copper, magnesium, and potassium , the latter being the highest level in this fruit, since 100 grams of bananas can contain up to 700 mg of potassium. . (1)

The consumption of bananas is recommended in patients with hormonal problems and weaknesses in the skeletal system , because they contain a high level of potassium. They also help strengthen joints and tendons.

2. Pistachio

The pistachio is a completely healthy dry fruit . It contains a great caloric intake, since in 30 grams you can find up to 160 healthy calories, and it has a high potassium content (each 100 g of pistachio contains 811 mg of potassium), being ideal for controlling sugar and cholesterol levels in blood .

3. Prune

Prunes are a food with powerful benefits for the body. It has 735 mg of potassium in 100 grams. Prevents constipation and avoids intestinal ailments. It also helps control cholesterol disorders and prevent stomach and colon cancer.

4. Avocado

Avocado is a fruit rich in healthy fats , beneficial for controlling cholesterol and triglyceride levels in the blood , which is characterized by being a food with a large amount of potassium. Only 100 grams contain 480 mg of this mineral. It also provides vitamin C and E.

Important: According to a study carried out in Chile, avocado has a high content of antioxidants, vitamins A, C, E, K and minerals such as magnesium and potassium . The latter can be found in the pulp, skin and seed of the fruit. (two)

5. Papaya

Papaya is a fruit that contains more than 425 mg of potassium in one serving. It is known throughout the world for its benefits in the digestive system, since it is ideal for controlling constipation problems , since it helps the digestive tract.

Note: Papaya is a fruit with laxative and detoxifying properties , thanks to its large amount of potassium and fiber , thus helping to expel toxins and impure substances accumulated in the organs through feces. 

6. Sardines

Sardine is a protein with great nutritional properties . Contains vitamins A, E, D and niacin . It also has minerals such as calcium, iodine, selenium, iron, magnesium and potassium , which is why it becomes a recommended food for pregnant women and athletes.

Likewise, sardines contain a high level of this mineral, since a portion can offer up to 30 mg of potassium . Due to this, it is an ideal food to reduce cholesterol and avoid chronic diseases such as diabetes and arthritis.

7. Almond

The almond is a dry fruit rich in vitamin E and magnesium . In addition to that, it has more than 1000 mg of potassium in just 100 grams . It is a mineral source that helps improve the immune system, prevents the appearance of respiratory diseases, controls triglyceride levels in the blood and increases hemoglobin. 

8. Potato

This is a tuber with a high solanine and starch content . It has antioxidants that regulate and control cardiovascular health. In addition to that, it has potassium in its pulp and skin , which improves the nervous system and helps muscle growth.

9. Yogurt

Yogurt is a dairy product derived from milk, with great nutritional contributions to the body. Just 100 grams can have more than 200 mg of potassium , making it ideal for strengthening bones and tendons. It also has a satiating effect for those who want to lose weight.

10. Lentils

Lentils are one of the most nutritionally loaded grains. In one cup of this food, up to 731 mg of potassium can be found . So it is a legume rich in fiber , ideal for improving intestinal transit and avoiding the appearance of diseases such as anemia and headache.


Kiwi is a food that provides energy, thanks to the fact that it has vitamin C, A and omega 3 . Contains potassium that helps accelerate anti-inflammatory processes and prevent thrombosis , clots, and strokes.

Important: According to a study carried out in Spain, kiwi is a food rich in water, fiber, vitamin C, E, K and potassium , thus becoming a fruit with excellent nutritional quality that helps prevent respiratory diseases and increases the well-being of the system. immune. (3)

12. Spinach

Spinach is a source of vitamins A, C, K, and minerals. Up to 500 mg of potassium can be found in 100 grams of this herb . It is ideal for improving visual and cognitive health. 

Key Findings

  • Potassium is a mineral that is present mainly in fruits, vegetables and vegetables , which should not be missing from our diet.
  • It is ideal for strengthening atrophied muscles.
  • When there is potassium deficiency, you can suffer from dizziness, spasms and muscle pain.
  • Consuming foods rich in potassium improves the health of the neurological and nervous system.
  • It also prevents cell deterioration and suffering from chronic diseases.

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