What is Potassium

Toxicity or Too Much Potassium (Hyperkalemia)


Deficiency or Lack of Potassium (Hypokalemia)


5 Surprising facts of Potassium

  1. High sodium and low potassium in the diet may be one of the several reasons for triggering to high blood pressure and cardiovascular disease.
  2. Potassium supplements are not suggested except in cases when utilization is supervised or administered by a healthcare professional.
  3. High consumption of potassium decreases the rate of dying from other causes by 20%.
  4. Potassium is valuable in protecting against high blood pressure.
  5. It also reduces the risk for heart disease and strokes.



Studies on High Potassium and Sodium Diet

A diet high in sodium and potassium can make chronic kidney disease (CKD) worse, a new study claims.

High levels of sodium and potassium in the urine were linked with faster disease progression, the researchers found.

(sources : usnews website)

Studies show that a higher sodium-potassium  ratio have a higher risk of heart disease and all-cause mortality. Other studies show that heart attack patients who have moderate potassium levels – between 3.5 and 4.5 MEg have a lower risk of death.



Chronic Kidney Disease And Potassium

The kidneys are accountable for eliminating excess potassium in the blood.
Potassium levels can get way too high in the body if kidney function is decreased.

It can be quite harmful.

High potassium causes heart to beat irregularly or even stop without warning! Patients with Chronic Kidney Disease can prevent this from happening by eliminating potassium rich
foods from their diet, The UNC Kidney Center suggests.



23 Potassium Rich Vegetables and Fruits

Here are 23 potassium-rich vegetables and fruits 🙂


1) Beet Greens

Beet greens are the  leafy greens top of the beets or beetroot. this top of leafy greens contain beneficial nutrients and  they are good for our body and health. Beet Greens are the good source of potassium.

144 grams or 1 cup boiled beet greens has 1309 mg (37%DV) potassium.

2) Swiss Chard

Swiss chard is a unique source of phytonutrients, also known as betalains.

It has a decent amount of potassium.

48 grams or 1 leaf of swiss chard has 182 mg potassium.

100 grams of swiss chard has 379 mg potassium.

100 grams of cooked Swiss Chard has 549 mg potassium.


3) Spinach

Spinach belongs to family Amaranthaceae.

Spinach is an amazing source of vitamin C, vitamin A (carotenoids), folate,  vitamin B2, vitamin B6, vitamin E, vitamin K, calcium, magnesium, iron, manganese, copper, and potassium.

10g grams or 1 leaf of spinach has 56 mg potassium.

100 grams of spinach has 558 mg potassium.


You can read an article,


4) Bok Choy

Bok choy is also famous as  pak choi or Chinese cabbage.

the Scientific name of bok choy is Brassica campestris L.

Some good recipes you can find for bok choy are Indian spiced bok choy, shanghai bok choy, raw coconut bok choy spicy soup, and teriyaki glazed Bok choy.

Rich in Potassium

Bok choy is the good source of Potassium.

14 grams or 1 leaf of Bok choy has 35 mg potassium.

100 grams of Bok choy has 252 mg potassium.


Toxic effects story of Bok Choy

Bok choy contains glucosinolates. These compounds have been reported to prevent cancer in small doses, but, like many substances, can be toxic to humans in large doses, particularly to people who are already seriously ill. In 2009, an elderly diabetic woman who had been consuming 1 to 1.5 kg of raw bok choy per day, in an attempt to treat her diabetes, developed hypothyroidism, for reasons relating to her diabetes, resulting in myxedema coma, According to Wikipedia.



5) Beets

Beets are a unique source of phytonutrients also known as betalains.

Beets are rich in potassium.

100 grams of beets has 325 mg potassium.

136 grams or 1 cup of beets has 442 mg potassium.

Nutrition and You website states, Beets are very nutritious and “cardiovascular health” friendly root vegetables.

You can get more detail of beets in my following articles,


6) Brussels Sprouts

Brussels Sprouts belong to family Brassicaceae.

The Scientific name of brussels sprouts is Brassica oleracea var. gemmifera.

Brussels sprouts have an excellent amount of vitamin C and vitamin K.

It has some crucial compounds, and it is rich in potassium.

100 g of Brussels sprouts has 389 mg potassium.



7) Cantaloupe

Cantaloupe or muskmelon belongs to family Cucurbitaceae.

The Scientific name of cantaloupe is Cucumis melo var. cantalupensis.

Cantaloupe has numerous benefits, and they are rich in potassium.

100 grams of cantaloupe has 267 mg of potassium.


8) Kiwifruit

Kiwifruit is also known as Chinese gooseberry.

The Scientific name of kiwifruit is Actinidia chinesis and A. deliciosa.

It belongs to family Actinidiaceae.

Kiwifruit is the good source of crucial nutrients.

It has a decent amount of potassium.

100 grams of kiwifruit has 312 mg potassium.


The green-fleshed kiwifruit was originally given the scientific name Actinidia chinensis, but after an examination of plants in China, botanists renamed it A. deliciosa in 1984. The name A. chinensis was reserved for yellow-fleshed kiwifruit, Te Ara Encyclopedia of New Zealand suggests.

9) Tomatoes

Tomatoes are very juicy fruit.

It belongs to family  Solanaceae or Nightshades.

Tomatoes come into use in different ways such as sauces, salads, drinks, and dishes.

It has many benefits, but they are also rich in potassium.

100 grams of tomatoes has 237 mg of potassium.



10) Cabbage

Cabbage belongs to family Brassicaceae.

The scientific name of cabbage is Brassica oleracea var. capitata.

It has some important nutrients and also rich in potassium.

15 grams or 1 leaf of cabbage has 26 mg potassium.

100 grams of cabbage has 170 mg potassium.

You can read the article,


11) Carrots

Carrots are famous as the favorite fruit of rabbit.

They are also famous among humans. Carrots belong to family Apiaceae.

It is a good source of crucial nutrients and also rich in potassium.

100 grams of carrots have 320 mg potassium.61 grams, or 1 medium carrots have 195 mg potassium.


12) Kale

Kale is the healthiest and most nutritious food on our planet earth.

It belongs to family Brassica oleracea.

Kale is an excellent source of important nutrients such as vitamin A, vitamin C, vitamin K, vitamin B6, manganese, and potassium.

100 g of kale has 491 mg potassium.

13) Avocados

avocado is the fruit of the avocado tree, called Persea Americana.

It belongs to family Lauraceae.

Avocado is high in healthy fats and important nutrients.

Avocados are the good source of potassium.

1 cup sliced or 146 grams of avocados have 708 mg potassium.

100 grams of avocados have 485 mg potassium.


Avocado or alligator pear also refers to the fruit, botanically a large berry that contains a single seed, wikipedia suggests.

14) Papaya

Tasty Papaya fruit is another gift of Mexicans to this world.

The Scientific name of papaya is  Carica papaya.

Papaya is rich in potassium and many crucial nutrients.

781 grams or 1 large papaya has 1421 mg potassium.

100 grams of papayas have 182 mg potassium.



15) Banana

Bananas are one of the fruits that largely ingested on the earth.

It belongs to family Musaceae.

The Scientific Name of banana is Musa Acuminata and Musa Balbisiana.

Bananas are famous for their rich amount of potassium.

118 grams or 1 medium banana has 422 mg potassium.

100 grams of bananas have 358 mg potassium.

You can read an article on the banana,


16) Onions

Onions are famous for giving tears, but they also add good taste to foods with their beneficial nutrients.

Onions belong to family Amaryllidaceae.

Onion is a good source of potassium.

100 grams or 1 medium onion has 161 mg potassium.

150 grams or 1 large onion has 219 mg potassium

100 grams of onions have 146 mg potassium.


You can read the article,

17) Strawberries

Red juicy fruit strawberries are well known for their taste, aroma and health benefits.

Belgium has a museum specialized to strawberries.

Strawberries are the fruit with the decent amount of potassium.

100 grams of strawberries has 153 mg potassium.

You can read the article,


Juicy red strawberries in bowl


18) Raspberries

Raspberry is a fruit, which belongs to the family Rosaceae.

the Scientific name of raspberry is Rubus idaeus.

Raspberries are a good source of potassium.

100 grams of raspberries have 151 mg potassium.


The raspberry is the edible fruit of a multitude of plant species in the genus Rubus of the rose family, wikipedia suggests.

19) Grapefruit

Grapefruit is well known for their delicious flavor and healthy effects.

Grapefruit is also known as fruit from the paradise.

Grapefruits have a rich amount of potassium.

100 grams of grapefruits have 135 mg potassium.

You can read the article,



20) Cauliflower

The Scientific name of cauliflower is Brassica oleracea var. botrytis.

Cauliflower belongs to family Brassicaceae.

Cauliflower contains crucial nutrients, and It is a good source of potassium.

100 grams of cauliflower has 299 mg potassium.

You can read the article,




21) Watermelon

Watermelon belongs to family Cucurbitaceae.

The Scientific name of Watermelon is Citrullus Lanatus.

Watermelon has numerous health benefits, and It has a decent amount of potassium.

100 grams of watermelon has 112 mg potassium.


You can read the article,




22) Cucumber

Cucumber belongs to family Cucurbitaceae.

The Scientific name of cucumber is Cucumis sativus.

Cucumber has a lot of health benefits, and it’s rich in potassium.

301 grams or 1 cucumber (8-1/4″) has 442 mg potassium.

100 grams of cucumber has 147 mg potassium.

You can read the article,



23) Chili Peppers

The Scientific name of chili peppers is Capsicum annum.

Peppers, hot chili, green are the good source of potassium.

45 grams or 1 pepper has 153 mg potassium.

100 grams of chili peppers has 340 mg potassium.

You can read the article,


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