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20 Foods High In Potassium & Low In Sodium (New Research)

Both potassium and sodium are essential minerals for your health. They contribute to various bodily functions, including maintaining an electrolyte balance in your body. 

However, too much sodium in your diet can cause more health issues than too much potassium. 

So, you might be wondering: How do I increase my intake of potassium without taking too much dietary sodium? Luckily, there are many foods that can help you do just that.

Sodium and potassium are closely connected in terms of what they do for your body. But there are many foods like veggies, fruits, and whole grains that contain a lot of potassium without adding too much sodium to your diet. These foods also contain other important nutrients, ensuring that you stay healthy and in the best shape possible.

20 Foods High In Potassium And Low In Sodium

1. Avocado

Avocados are very nutritionally balanced
Avocados are very nutritionally balanced

One cup of sliced avocados contains 727 mg of potassium but only 10.5 mg of sodium. This makes avocado an excellent source of potassium as well as heart-healthy fats that help keep your cardiovascular system strong. 

Avocados are also rich in fiber, ensuring good digestion and helping soak up excess stomach acid, which reduces your risk of heartburn and other acid reflux symptoms.

2. Banana

One medium banana contains 422 mg of potassium and only about 1.2 mg of sodium. In fact, bananas are known to be a great source of potassium for anyone looking to take in more of this mineral. 

Eating bananas can also boost your digestion and lower your risk of type 2 diabetes, especially if you make them a regular part of your diet.

3. Cantaloupe

One cup of cantaloupe balls contains 473 mg of potassium

One cup of cantaloupe balls provides you with 473 mg of potassium and only 28.3 mg of sodium. 

Cantaloupe is 90% water, which helps keep you hydrated and maintain a good electrolyte balance. 

This type of melon is also a great source of vitamin C and A, which contribute to various bodily functions, including boosting your immune system.

4. Sweet potatoes

One cup of mashed sweet potatoes with skin contains 950 mg of potassium and only 72 mg of sodium. 

They’re very high in potassium and other essential nutrients, which makes them much healthier than regular white potatoes. 

Sweet potatoes provide you with a lot of vitamin A and vitamin B6, which help keep your skin healthy and protect your bones.

5. Oranges

One medium-sized orange provides you with 237 mg of potassium
One medium-sized orange provides you with 237 mg of potassium

One medium orange contains 237 mg of potassium and virtually no sodium. They’re also excellent at keeping your vitamin C levels in check, all while providing a lot of fiber. 

In addition, drinking orange juice can help you load up on potassium even more as its content is more concentrated in orange juice.

6. Cherry tomatoes

A one-cup serving of cherry tomatoes contains around 353 mg of potassium and just 7.5 mg of sodium. 

Aside from being high in potassium, tomatoes contain a powerful antioxidant called lycopene. 

This plant compound not only gives tomatoes its red color but also reduces your risk of heart disease and cancer. In addition, tomatoes are rich in vitamin C, which boosts your immune system.

7. Beets

One cup of cooked beets contains 518 mg of potassium and 130.8 mg of sodium. Beets are very high in fiber, which helps soak up excess stomach acid and prevent acid reflux symptoms. 

Eating them also improves digestion and lowers your risk of type 2 diabetes. If you want to increase your intake of iron, adding beets to your diet is a great idea as well.

8. Swiss chard

A half-cup serving of cooked Swiss chard contains 481 mg of potassium and 156 mg of sodium. 

Swiss chard is an excellent source of both vitamin E and vitamin K – fat-soluble micronutrients that are essential for good health. 

It also contains important plant compounds that protect your organs like the heart, lungs, and kidneys. 

Swiss chard is very easy to cook and add to any meal as a side dish as well.

9. Yogurt

Is Greek Yogurt High in Potassium? Infographic

One cup of plain whole milk yogurt contains 380 mg of potassium and 113 mg of sodium. 

While it’s slightly higher in sodium than some other listed foods, yogurt packs a great dose of potassium, protein, and healthy fats. 

It also contains a lot of riboflavin, vitamin B12, and phosphorus, which are all important micronutrients. 

Additionally, adding yogurt to your diet helps you load up on probiotics that keep your digestive system healthy and feed the ‘good’ gut bacteria in your stomach.

10. Salmon

Just half a salmon filet contains 683 mg of potassium and 109 mg of sodium. This fatty fish deserves a place on this list as it’s not only high in potassium but also rich in other essential nutrients, including omega-3 fatty acids. 

These help lower your blood pressure, prevent plaque buildup in your arteries, and reduce your risk of heart attacks and strokes. 

Salmon is also rich in protein, which prevents weight gain and overeating.

11. Spinach

One cup of raw spinach contains 167 mg of potassium

One cup of cooked spinach contains 839 mg of potassium and only about 126 mg of sodium (around 5% of your daily recommended need for this mineral). 

This leafy green contains loads of antioxidants – in fact, it makes for one of the best sources of these plant compounds available. 

Spinach also keeps your body safe from viruses and bacteria by boosting your immune system.  

12. Apricots

One cup of sliced apricots contains 401 mg of potassium and 1.6 mg of sodium. Apricots are not only high in potassium and low in sodium, but they also pack a great dose of vitamin C, vitamin A, and copper. 

If you want to get even more potassium from apricots, try juicing them. That way, you can take in more of this mineral in a very easy way. But remember that you will be missing out on some essential fiber that’s not present in the juice.

13. Pumpkin

Pumpkin Curry
Pumpkin Curry

One cup of cooked mashed pumpkin provides you with 564 mg of potassium and just about 2.5 mg of sodium. 

Pumpkin is incredibly nutritious and high in powerful antioxidants that protect you from various health conditions. 

It also contains a low of lutein – a plant compound that keeps your eyes healthy and prevents various eye-related conditions.

14. Cod

One fillet from cod contains 439 mg of potassium and 140 mg of sodium. While slightly higher in sodium, cod is one of the healthiest fish out there. 

Eating it supports heart health and protects it from arrhythmia. It also lowers blood pressure, partially thanks to its high potassium content. 

Not to mention, cod is very high in protein, a building block for your muscles. 

15. Lentils

Lentils Spilling From Glass Jars

One cup of cooked lentils contains around 238 mg of potassium and 8.4 mg of sodium. 

Adding lentils to your diet will not only up your intake of potassium but also help protect you from diabetes and colon cancer. 

Lentils are also a great source of folate and iron, which people following plant-based diets often lack. So, incorporating lentils into your diet is a wonderful idea.

16. Chicken breast

One cup of chopped roasted chicken breast provides you with 343 mg of potassium and 99.4 mg of sodium. 

While chicken might be slightly higher in sodium than other foods on this list, it’s an excellent source of protein. 

So it shouldn’t be missed. Chicken breast also contains a lot of phosphorus that helps build strong teeth and manage how your body uses its stored energy.

17. Watermelon

Is watermelon healthy?

One cup of watermelon balls contains 173 mg of potassium and only about 1.5 mg of sodium. 

Aside from its high potassium content, watermelon promotes hydration as it’s primarily made of water. 

Just like other fruits, it’s a great source of powerful antioxidants and plant compounds, reducing your risk of cancer. 

Watermelon also helps reduce inflammation, which can be helpful for people with acid reflux and GERD.

18. Butternut squash

One cup of cooked butternut squash contains 582 mg of potassium and only 8.2 mg of sodium. 

This veggie contains a lot of antioxidants, vitamin C, vitamin E, and beta-carotene, which all improve your health. 

Butternut squash also contains a special type of fiber that improves digestion and lowers your risk of diabetes. In addition, the vitamins and plant compounds found in this veggie can improve eyesight and keep your bones healthy.

19. Pomegranate

Pomegranate contains 666 mg of potassium
Pomegranate contains 666 mg of potassium

One pomegranate fruit contains 666 mg of potassium and only 8.5 mg of sodium. High in potassium but low in sodium, pomegranate contains loads of powerful antioxidants, including vitamin C, that help flush out harmful free radicals from your body. 

This prevents various health issues, including heart disease, diabetes, and cancer, from developing, making this versatile fruit a great addition to your diet.

20. Kiwi

One cup of chopped kiwi fruit contains around 552 mg of potassium and only 5.3 mg of sodium. 

This fruit is not only a wonderful source of potassium but also vitamin C, vitamin K, and copper. 

Kiwis are easy to add to any diet, and they may also help improve digestion as long as you consume the whole fruit and not its juice.

Conclusion

As you can see, it’s so much easier to add high-potassium, low-sodium foods to your diet. 

All you need is a little research, and you can up your intake of potassium without getting the negative effects of sodium on your health.

Don’t know what to drink? We made a list of more than 20 most and least acidic juices and 20+ alcoholic drinks ranked by acidity levels.

Source: https://nutritiondata.self.com/