Best Sources of Potassium
…from a Full List of 59

Cherries, grapes, onions, and apples are 4 of the best sources of potassium found in foods. If you are keeping an eye on your Recommended Daily Allowance then you will find the potassium content of foods listed here, and my full list, very beneficial.

Also, as you well know, fruit and vegetables can be seasonal or found all year round, therefore, be aware of what time of year foods are harvested and keep a note of them in your diary. That way when you shop you will know which items are high potassium foods.


56. Cherry (Prunus Avium L.) – per 100 g = 230 mg of potassium

It is common knowledge that eating lots of red, dark red and black berries are good for our health because of the antioxidant properties that may reduce inflammation in the body, but it might surprise you to know that some of them are the best sources of potassium too. The cherry contains a good measure and is one of those foods that merit extra consideration for treatment options for high blood pressure sufferers.

Researchers at the University of Michigan believe that tart cherries may help reduce the risk factors associated with heart disease and metabolic syndrome. Metabolic syndrome is a group of diseases that are linked to each other like, high blood pressure , obesity, high blood sugar levels, and high cholesterol. Food for thought!


57. Grape (Vitis vinifera) – 10 small grapes = 93 mg of potassium

If you want to live longer eat lots of grapes. As well as being one of the best sources of potassium as you can see, they are packed with amazing health benefits. According to Harvard Medical School researchers, grapes contain a substance called Resveratrol that seems to be influencing the genes connected with ageing.

It works by acting on an enzyme and slowing down aging and extending life by at least 70%. If this has just been discovered, then most of us won`t know for a few years yet if it really works!

Grapes are known though more commonly to be a great antioxidant. In fact grape seed extract is one of the more potent of the antioxidants on the planet. Some grapes a day keep the free radicals away!


58. Onion (Allium cepa) – 1 medium onion = 190mg of potassium

The humble onion is not to be “sniffed” at. They are of the group known as Allium and classified as belonging to the “lily” family.

Many cultures habitually use onions on a daily basis, like myself, but using them raw in salads can be even more beneficial.

Onions, just like garlic, are among the best sources of potassium, although garlic is more potent. Take care if you intend to use them as they are blood thinners just like garlic and others in the Allium species. They can also irritate the stomach if too much is consumed, so be balanced and enjoy them as part of your diet.

Life Extension reported that onions might even protect against high blood pressure homeopathic treatment, an important predictor of heart attack and stroke. Animals prone to hypertension derived significant protection when they consumed a diet containing raw onions. They also said in the same article that onion is a rich source of the flavonoid quercetin that may be highly beneficial to the cardiovascular system. The said scientists reported quercetin may help prevent the oxidation of low-density lipoprotein (LDL), a condition which contributes to atherosclerosis. So stock up on plenty onions, keeping in mind that they are high in potassium.


59. Apple (Malus domestica) – 1 small apple = 147mg of potassium

An apple a day, keeps the doctor away! …and that`s what we want, don`t we? Well apples too are among the best sources of potassium. So what other health benefits do they boast that may help maintain cardiovascular health? The pectin in them may lower cholesterol, (but you don`t want to go lowering it too much according to some top health practitioners).