Vegetables aren’t the only foods high in potassium you can eat.
We’ve been taught since young that:
- Vegetables are the holy grail.
- Veg makes you “big and strong”.
- If you don’t eat veg you won’t be fit and healthy.
- Vegetables are essential.
- You MUST eat veg.
And the list goes on, as do the variations of those statements and quotes.
This is especially true in the Western world. And we’ve been MADE to like it against our will.
But what if you don’t like vegetables?
Relatable.
And what if you don’t want to eat them now that you’re in adulthood?
And you’re sick and tired of forcing yourself to eat veg for its health benefits like Potassium?
I never liked or warmed to most veg despite eating it for so many years. The sheer amount of flavouring needed to make veg taste good is ridiculous.
Let’s talk about alternatives for your potassium needs.
Potassium RDAs are 3600mg in the UK and 4700mg in the USA.
So you need a lot.
1. Coconut Milk
This is something I’m trying as of the 15th of June 2023. And it’s working wonders.
Not only is coconut milk (the real thing) high in potassium (over 600mg per 240g cup), but it also has high magnesium. Both of which are important for energy levels.
It’s also a fatty drink that’s LOW inc carbohydrates. So it’s perfect for those cutting carbs and pursuing the ketogenic lifestyle.
2. Minced Beef (Ground Beef)
I grew up eating beef, then I fell off the tracks, but I’m back on it again. I can buy 400g of beef in the UK (organic or not) and get 100g of protein with fat slightly behind it in one meal.
Plus, the potassium level depending on the fat content is anywhere from 1000mg to over 1200mg per meal (if it’s 400g in weight).
It can fill you up all day, AND keep your energy levels where they need to be thanks to the potassium.
3. Raw Cacao Powder
I don’t recommend this for myself since it gave my stomach upset and constipation, but for those who can digest it, cacao powder has a lot of electrolytes.
The potassium content is around 480mg per serving, and this will vary depending on which cacao powder you buy and from who.
When you mix it with coconut milk or any other alternative for a milkshake, you’ll easily hit over 1000mg of potassium for a single drink (low in carbs and sugar).
4. Nutritional Yeast
Nutritional Yeast won’t add tons of potassium to your day, but it’s a food you add to your meals, drinks, meat, fish, or whatever it is you’d use it with.
This additional potassium and magnesium can only help you, not hurt you.
The USDA claims it has 110mg per 5g serving, but it’s hard to know if this is pure Nutritional Yeast (non fortified) or a different type.
5. Chicken
Chicken thighs are one of the fattiest an best parts of the meat. Works well for those pursuing keto or carnivore.
Over 250mg of potassium per 100g in weight, meaning a meal around 300g will give you more than enough potassium along with other foods in your diet or meals.
6. Mackerel
Mackerel is a fish that goes undermentioned by many, and yet it’s a fish that has even more nutrition than salmon in many cases (except its b vitamin profile).
It’s one of the best fish out there.
Just 200g of this which is like a fillet or so, will net you 1000mg of potassium with ease.
7. Sardines
According to Diabetes UK, sardines have over 400mg of potassium per 100g in weight. Meaning a small tin of sardines will give you plenty of potassium with ease.
2 tins will give you almost 1000mg (shy of).
That only counts if you’re one of those who can stand the taste of sardines (with the bones by the way, that’s the nutritional part).
8. Mussels
Just over 300g of mussels has well over 700mg of potassium, not to mention the high amounts of zinc, b vitamins and minerals.
Plus Vitamin C.
Lighter than meat and easy to eat 300g of it in one sitting.
9. Coconut water
Coconut Water is basically the milk without the fat, but is still quite low in sugar and carbs, making it keto friendly as long as you portion it.
600mg per 240ml cup of coconut water is an easy amount to add to your diet.
The one I buy has 3g of sugar per 100g, so you’ll have to find a comparable drink with acceptable numbers.
10. Chicken Eggs
Standard eggs are always a good choice when it comes to foods you should eat in spite of the potassium.
Like Liver, it has most of what you need (except vitamin C).
300mg per 5 large chicken eggs!
11. Liver
Lamb Liver, Beef Liver, Chicken Liver, it doesn’t matter which one you prefer if you like liver at all.
With the highest concentration of b vitamins, on top of vitamin A, vitamin C, protein, good fats, zinc, and minerals, it’s the ultimate superfood none compare to side by side.
Potassium per 100g is anywhere from 250+ 350mg of potassium depending on the quality of the liver or the type of liver.
12. Bacon
Bacon has plenty of potassium and is an all rounder for meat. 569mg per 100g of bacon is nothing to ignore if vegetables aren’t your favourite.
13. Avocados
Avocados have between 700mg and 1000mg of potassium depending on where you look where you get it from, and what country’s sources you look at.
Two of these either way are one of the best ways to get potassium in your diet with relative ease. Few similar foods can compare to the health profile of avocado along with its electrolyte content.
14. Apricots
Apricots are one of the highest potassium fruits there is. With over 400mg of potassium for a cup of apricots.
Not bad considering the sugar content is also low enough to be considered keto and low carb.
15. Salmon
Half a fillet has over 700mg of potassium, making salmon one of the true kings of potassium in the fish category.
It’s also the highest in b vitamins among fish, so it’s a serious “superfood” in general with the addition of omega 3, protein, fat, some vitamin C, and more.
16. Kiwi
Kiwi has over 200mg of potassium per fruit, meaning well over 400mg of potassium for two fruits.
This is well within the range for those pursuing keto since the sugar is around 12g for two Kiwi.
17. Herring (Kipper)
One fillet is almost 600mg of potassium. Herring (Kipper) isn’t as popular as salmon or tuna, but it’s just as versatile and has a high potassium content that makes it worth eating more of.
18. Clams
Clams are very high in b vitamins like most shellfish, as well as iron, and of course – potassium.
Over 600mg per 100g, making it the highest among shellfish for its potassium content.
19. Oysters
214mg of potassium for only 6 of these oysters. That means if you doubled that or tripled it which would be easy since they’re light, your potassium would be sufficient.
Oysters are also the highest zinc food you can eat.
20. Prawns (Shrimp)
269mg per 100g of prawns is plenty. They’re light and easy to eat.
That does mean 300g of this will net you plenty of potassium for one meal, and not one that’s heavy either.
21. Duck Eggs
Duck eggs are richer than chicken eggs in every way, and the egg shells are pure white.
It has more protein, potassium, magnesium, fat, omega-3, and everything else you can think of. So it’s more of a relevant food if potassium is something you want to up without eating veg.
22. Crab
With 262mg per 100g of weight, this isn’t bad at all. And one leg which is over 100g has even more potassium.
This type of seafood isn’t easily found in your average supermarket but the restaurants are where you get to eat this and get the benefits as well.
23. Squid
Some people are a bit funny about certain foods, especially Squid. But it has over 250-280g of potassium per 100g, which isn’t too much at all (the weight, not the potassium).
This is something you’re likely to eat in a restaurant.
24. Steak
Steak is loved by Westerners in particular from what I see. But it’s nutritious and loved for a reason.
1 whole steak has over 700mg of potassium, which is around 250g.
25. Lobster
If you’re feeling luxury, there’s always lobster. But that’s more likely gonna happen when you’re out at a restaurant than it is buying your own from a supermarket.
Or even a fishmonger.
Still, 160mg of potassium per 100g portion size isn’t the worst.
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