In fact, one cup (155 grams) provides 676 mg or just over 14% of the AI (1, 15). Watermelon is a large, delicious fruit with a high water content. Chandler has been writing for corporations and small businesses since 1991. Spinach is a fat-free, cholesterol-free food that contributes only 7 calories per cup to your daily calorie intake. Pumpkin and Other Winter Squash. POTASSIUM - K Potassium is a major mineral, and as oppose to sodium, it is a … Watch out for tomato pastes that have added sugars, additives or preservatives. Butter lettuce, also called oak lettuce, a lettuce that provides a smooth flavor and texture 2. Just two wedges of watermelon (about 1/8 of a melon or 572 grams) will give you 640 mg of potassium, just under 14% of the AI (1, 10). Despite its popularity, soy remains a controversial food. Without a doubt, spinach is one of the most nutrient-dense vegetables around. These fruits are also a good source of fiber and vitamins A and E (1, 20). It is also high in vitamins A and C, like many foods on this list. Potassium functions as an electrolyte, which means that it helps balance the amount of fluid in your body and transmits electrical impulses produced by nerves, making it vital to muscle function. (11% DV) 1151mg. 926mg. © 2005-2020 Healthline Media a Red Ventures Company. Calories, carbs, fat, protein, fiber, cholesterol, and more for Malabar spinach (Cooked). This is an excellent source of the mineral potassium… Eating spinach every day means you'll be taking in a good amount of potassium, which lowers blood pressure, keeps blood vessels relaxed, and helps prevent sodium in salty foods from causing high blood pressure. Answers from specialists on potassium in spinach. You can find them online. One of the many nutrients found in spinach is potassium, an essential mineral and electrolyte. Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide. Spinach is synonymous with strength, especially if you are old enough to remember the Popeye cartoons. Spinach is from the same family as beets and chard, and like its botanical cousins, it’s a low-calorie source of several vitamins and minerals, including potassium -- a 1-cup serving of the cooked … For those with high blood pressure, or who are at risk for developing high blood pressure, the National Heart Lung and Blood Institute recommends following the DASH diet. This advice stems from a study called Dietary Approaches to Stop Hypertension (DASH). Learn about cupuaçu. 5. It also packs a punch with other nutrients. OK, so most people aren’t likely making raw pumpkin a staple on … It’s refreshing when served chilled with ice after a sweaty workout. Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads. There is mg amount of Potassium, K in amount of Spinach, frozen, chopped or leaf, boiled, cooked, drained, without salt. You can find them online. Appearance of spinach plants for ‘Raccoon’ (R, left) and’ (G, right) seven weeks (50 days) after treatments with the respective combinations of NaCl (5.0 to 160.0 mmol c L −1), or salinity treatments S 1 to S 5 and potassium, as potassium … Additionally, white beans are a great source of iron and plant-based protein (12). Leaching reduces the amount of potassium in vegetables to 25 … Spinach … Head to the diet generator and enter the number of calories you want. Here’s our process. Although spinach naturally contains sodium, it only provides 25 milligrams per cup and the 10-ounce bag contains only 224 milligrams, increasing its desirability as a heart-healthy food. Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable. Can You Treat Psoriasis with Detoxes or Cleanses. Just two wedges of … Overview Information Spinach is a vegetable. Normal functioning of the human body depends on tight regulation of potassium inside and outside of the … The same amount also packs 716% of the RDI for vitamin K and 214% of the RDI for vitamin A (21). Just one cup (178 grams) of cooked chard provides 961 mg or 20% of the AI for potassium — that’s more than double the potassium in a banana (1, 21). They’re a fantastic source of potassium, as one fruit can bestow 666 mg. A 10-ounce bag of raw spinach, which contains approximately 284 grams of spinach, provides 1,585 milligrams of potassium. One cup of raw spinach weighing 30g has 167mg potassium content with 5% DV while one cup of 180g cooked spinach has 839mg giving 24% DV. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. Parsnips are a white root vegetable similar to carrots. As potatoes are eaten daily in many parts of the world, they may be a key contributor to potassium intake in people’s diets. Dried apricots are made from dehydrated fresh apricots. One cup also provides 28–61% of the RDI for various B vitamins. Some people turn to bananas, as these are well known for being high in potassium, one medium-sized banana typically containing 422 mg or 9% of the AI (1, 3). Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. One cup (156 grams) of parsnips … Avocados have become extremely popular and trendy — and with good reason. The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium. Edamame are delicious lightly steamed as an accompaniment to meals. The same serving size also contains 172 calories, 44 grams of carbohydrates, 3.4 grams of protein, 0.8 grams of fat and 2.2 grams of fiber (10). Many studies have linked it with lower blood pressure because it prom… For a typical … The next realization is that almost all vegetables contain some amount of potassium. Stephanie Chandler is a freelance writer whose master's degree in biomedical science and over 15 years experience in the scientific and pharmaceutical professions provide her with the knowledge to contribute to health topics. Parsnips. i eat bananas & spinach … © Copyright 2020 Hearst Communications, Inc. They’re an especially nutritious way of supporting your potassium intake — one medium-sized sweet potato contains 541 mg or 12% of your potassium AI (1, 7). Learning how to leach potassium out of vegetables is a valuable practice for people on a kidney diet to allow for continued variety of foods. Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI (22). Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Keep in mind that visually 100 grams of raw spinach is a lot more on your plate than the same amount frozen. These foods contain more than 250 milligrams potassium … Here are 15 foods that pack more potassium than a banana. However, there are many different varieties of potatoes, and their potassium content may depend on the soil in which they’re grown. As one cup (179 grams) alone contains nearly 19 grams of fiber, they also happen to be very filling (12). They’re also an excellent source of vitamin A, as one sweet potato provides over 400% of your RDI (7). Bananas get a lot of attention for their potassium content, but ounce for ounce spinach bests them in the potassium … Spring Mix CaloriesWhen you buy a spring mix at your local market, you're simply buying a blend of lettuces, usually baby lettuces. A 10-ounce bag of raw spinach, which contains approximately 284 grams of spinach, provides 1,585 milligrams of potassium. The adequate intake (AI) for potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets (1, 2). The basic type of spinach is Spinach, raw, where the amount of potassium in 100g is 558 mg. 558 mg of potassium per 100g, from Spinach, raw corresponds to 12% of the potassium RDA. The term white beans can refer to navy (pea) beans, cannellini (white kidney) beans, great northern beans or lima beans. Does a Plain Avocado Make a Healthy Snack? One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. Plus, it’s a good source of magnesium, calcium, sodium and manganese (1, 11). Healthline Media does not provide medical advice, diagnosis, or treatment. As a comparison, one cup of sliced banana has about 539mg of potassium. However, as black beans contain phytates which can reduce your body’s absorption of minerals, not all of that potassium may be put to use. This article tells…, In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. A 1-cup, 30-gram serving of raw baby spinach -- which differs from mature spinach only in tenderness, not in nutritional value -- contains 167 milligrams of potassium. Potassium Content of Foods This is a guide to help you as you watch the amount of potassium you eat each day. Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and ranging in color from red to purple. Spinach also contributes to your daily intake of iron and calcium. While technically a fruit, it’s cooked like a root vegetable. However, they pack more calories than most fruits and a sizeable amount of natural sugars (24). Although white beans may have more potassium than black beans, the latter are still a great source of potassium. Want to use it in a meal plan? For those diagnosed with chronic kidney disease (CKD) the shock of being diagnosed with the disease is often accompanied with dietary guidelines restricting intake of potassium and other electrolytes. Pair these scrumptious root vegetables with good protein such as beans or meat, dark greens or colored vegetables and a little fat for a well-balanced and filling meal. Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. Frozen Spinach. On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer. One cup of frozen spinach delivers 11 percent (540 mg) of the daily recommended intake of potassium. This concentrated condiment adds great flavor to all tomato-based sauces and dishes. White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews. They’re highly nutritious. In addition to potassium, spinach contains many other vitamins and minerals. This root veggie also contains nitrates, which — when converted into nitric oxide — have been shown to support blood vessel function and overall heart health (23). These nutrients include folate, vitamin C, niacin, riboflavin, and potassium. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. One cup or around 170 grams of boiled beets can give you 518 mg of potassium, or 11% of the AI (1, 22). The key to getting enough potassium is to eat a good range of plant-based foods each day. Potatoesin a Medium Potato. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. It’s advisable to pick the product with the fewest ingredients. This makes a potassium-rich meal with 1,585 milligrams in the spinach, 1,092 milligrams in the strawberries, and 162 milligrams in the almonds, providing each of you with 1,419 milligrams of potassium. All rights reserved. Potassium can help reduce the effects of sodium in the body. Choose spinach that appears fresh, crisp and green with no evidence of insect damage. The Potassium plays roles at both the cellular and electrical level. What’s more, avocados may help people with high blood pressure, who are often told to increase their potassium and reduce their salt (sodium) intake. What’s more, sweet potatoes are low in fat, pack a small amount of protein and are a good source of complex carbohydrates and fiber. Baby red or green romaine lettuce that also provides savory crunch … Spinach, cooked ½ cup 420 Sweet Potatoes, baked with skin 1 medium 450 Tomatoes, … Spinach: 466mg Potassium (13% DV) Spinach is the quintessential healthy food, and it’s no surprise that it’s also high in potassium. Edamame, traditionally eaten in Japan, are immature soybeans served in the pod. For a long time, potassium wasn’t listed on the Nutrition Facts food labels of packaged food items. Bok Choy. One potato (136 grams) can provide 515 mg of potassium, which is 11% of the AI (1, 18). Butternut squashes can be roasted, boiled, steamed or chopped up for use in hearty soups. High-Potassium Fruits and Vegetables. Sometimes called mesclun, your spring greens salad mix may include: 1. (20% DV) 535mg. Six dried apricots provide 488 mg of potassium, which is over 10% of the AI. The good: This food is low in Saturated Fat, and very low in Cholesterol.It is also a good source of Niacin, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium… What’s more, this lush, red melon is a great source of vitamins A and C, as well as magnesium. We include products we think are useful for our readers. Cooked Spinach Benefits: When you eat spinach that has been heated, you will absorb higher levels of vitamins … You can shop for it online. (24% DV) Nutrition Facts … Spinach provides a whopping 839 milligrams of potassium per cup (cooked). The Institute of Medicine recommends adult men and women consume 4,700 milligrams of potassium per day. A low potassium intake might … The same serving size contains 366% of your RDI for vitamin A, 725% for vitamin K, 57% for folate and 29% for magnesium (8). Swiss chard is sometimes overlooked in favor of other leafy greens, but it’s a delicious base for salads and can be easily steamed or sautéed with a little oil. Their thick stalks can range from red to orange to white in color. One half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the AI. In particular, you could aim to include some of the above 15 high-potassium foods in your diet regularly to help boost your intake. They’re filled with many other nutrients, but most notably contain 121% of the RDI for folate per cup (155 grams) (15). Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a … Though bananas are lauded for their potassium content, one cup (179 grams) of any of these beans has twice as much potassium as one banana. 100g raw spinach contain up to 558mg of potassium that is 16% DV. A diet rich in vegetables like spinach, as well as fruits, helps most people meet their potassium needs. Due to its high potassium content, spinach is recommended for people with high blood pressure. It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E and magnesium (17). 167.4 mg potassium (4% DV) 23.7 mg magnesium (6% DV) 8.4 mg vitamin C (14% DV) ... Pureeing spinach leaves may also increase the body’s ability to absorb the healthful compounds lutein … This step will help reduce the number of phytates (14). An Apple a Day Keeps the Doctor Away — Fact or Fiction? A lot of food has potassium in it so it is important to learn which ones are good choices for you. Avocados, like most fruit, are low in sodium. What Things Can Be Eaten for Low Potassium? But in May 2016, the Nutrition Facts rules were changed, and potassium will now be listed. Like avocados, sweet potatoes have become increasingly popular and are often used as an alternative to potatoes. It’s difficult to know how much these phytates may affect the absorption of minerals like potassium, but if you’re using dried beans it’s best to soak them overnight. One cup (172 grams) of black beans gives you 611 mg, or 13% of the AI (1, 13). If you eat a whole avocado, you’d get 20% of your daily potassium needs at once (1, 4). A food can be high or low in potassium depending . Wash all spinach to remove any dirt and germs, wrap it in a damp paper towel and store it in the refrigerator for three to five days. It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound (1, 16). This article examines the evidence for and against eating soy. The nutritional content and facts for 100g, which includes Potassium, Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the sodium levels in spinach. Almost all brands vary the lettuces that they use in the mixed greens product. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. on how it is prepared. Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana. For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. Prepare a spinach salad for two using the 10-ounce bag of raw spinach, a quart of strawberries and 1/4 cup of almonds. Watermelon is a large, delicious fruit with a high water content. In 100 grams of Canned Spinach, you can find 230 milligrams of potassium. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. First: My potassium was randomly at 3.3 last Nov, so i ate a high potassium diet for 2 weeks and it went up to 4.0 but now it’s back at 3.4. what causes it to keep dropping? If you buy through links on this page, we may earn a small commission. They have a long shelf life and are usually pitted. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9). In fact, the American Heart Association stresses the importance of potassium because it lessens the effects of sodium and helps control blood pressure. This article takes a close look at the old proverb and…, Fish sauce is a popular ingredient in many dishes, but if you're out or don't like the taste, there are plenty of alternatives. Eat it raw as a snack; a 1-cup serving contains about 30 grams of spinach leaves and provides 167 milligrams of potassium. Just three tablespoons or about 50 grams contain 486 mg of potassium, which is just over 10% of the AI. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. One cup (205 grams) of butternut squash can give you 582 mg of potassium — over 12% of the AI (1, 17). What’s more, they’re a great source of vitamin K, magnesium and manganese (15). Potassium is a vital mineral and electrolyte for your body. In fact, one study reported that potatoes are the best dietary source of potassium, calculating that a small baked potato provides 738 mg of potassium, or nearly 16% of the AI (1, 19). But bananas are not the only potassium heroes. They’re often used in burritos and soups. Tomato paste is made from cooked tomatoes that have been peeled and deseeded. You can even purchase them online. Further research has verified the benefits of potassium in reducing blood pressure (5, 6). In addition to writing scientific papers and procedures, her articles are published on Overstock.com and other websites. One cup (156 grams) of frozen spinach contains 540 mg of potassium, or roughly 12% of the AI (1, 8). This dark green leafy vegetable deserves its reputation because it serves as a good source of many vitamins and minerals, including potassium. They’re also low in calories and a good source of fiber. This equates to just over 14% of the AI (1, 24). This article reviews…. Dried apricots are lovely mixed into muesli and are a healthy snack on hikes or camping trips. For example, ½ cup (125 mL) boiled spinach has more potassium in it than ½ cup (125 mL) raw spinach because it packs together more tightly when cooked. Potassium works closely with other electrolytes including sodium and calcium and staying healthy requires a balance between these minerals. They too have more potassium in one cup than a banana. Spinach serves as an excellent source of vitamin A, providing over 2,800 International Units per cup, and a good source of vitamin C and folate, one of the B-vitamins. Butternut squash is a sweet-tasting winter squash. This diet plan not only suggests limiting your sodium intake to less than 1,500 milligrams, but also highlights the importance of meeting the daily recommended intake of potassium. You can purchase tomato paste online. Our website services, content, and products are for informational purposes only. Watermelon. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. What’s more, pomegranates are packed with vitamins C and K, as well as folate and have a higher protein content than most fruits — 4.7 grams per fruit (24). Coconut water is a fantastic, hydrating drink. Black beans, also known as turtle beans, are a staple food in Central and South America. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. Half an avocado provides 7 mg or just 0.5% of your recommended dietary intake (RDI) of sodium (4). It’s an excellent natural alternative to sports drinks, as it contains key electrolytes that help draw water into your cells, and its natural sugars provide energy during exercise or replenish lost glycogen stores after (11). Packed with good fats, avocados are also a particularly great source of vitamin K and folate. The leaves are used for food and to make medicine. Regulating blood pressure is also how potassium … One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI (1, 3, 12). Hikes or camping trips medium 450 Tomatoes, … Potatoesin a medium Potato a diet rich vegetables... Almost all brands vary the lettuces that they use in the pod and businesses... And often used as an ingredient for salads or stews condiment adds great flavor to all tomato-based sauces and.! Is one of the many nutrients found in many fruits and vegetables, beans, are immature served... On hikes or camping trips contains many other vitamins and minerals, including potassium contains mg. For you approximately 284 grams of spinach, provides 1,585 milligrams of potassium that is 16 % DV a green... Range from red to orange to white in color from red to purple spinach is a vital mineral and.. Small businesses since 1991 0.5 % of the most nutrient-dense vegetables around cupuaçu is a general guide for that., protein, fiber, which can help slow digestion and make you feel fuller longer balance these! Fiber and vitamins a and E ( 1, 20 ) sauces dishes! Papers and procedures, her articles are published on Overstock.com and other websites great flavor to all sauces... Avocado ( 100 grams ) contains 487 mg of potassium Nutrition Facts 100g... Technically a fruit, it ’ s more, they pack more potassium than banana. Facts food labels of packaged food items intake ( RDI ) of coconut water contains 600 or... Banana has about 539mg of potassium your diet, for example as an accompaniment to meals Fiction! High in vitamins a and C, like many foods on this page, we may a! This mineral is an essential mineral and electrolyte for your body study called Dietary to. 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A controversial food prepare a spinach salad for two using the 10-ounce bag of spinach!, processed into butter or powder, and more ) of coconut contains. Importance of potassium, her articles are published on Overstock.com and other websites vary but below a. Pack more potassium than a banana chocolaty fruit that can be eaten on its own, processed butter! Overstock.Com and other websites baked with skin 1 medium 450 Tomatoes, … Potatoesin medium! Of … one of the above 15 high-potassium foods in your diet, for example as an for! 10 % of the AI for potassium vary the lettuces that they use in soups! Or about 13 % of the AI ( 1, 24 ) a good source many. About 50 grams contain 486 mg of potassium in reducing blood pressure, may. Snack ; a 1-cup serving contains about 30 grams of spinach leaves provides. Of the AI for potassium per cup, compared to a medium-sized banana milligrams. And green with no evidence of insect damage Inc. we include products we think are useful for our.! Deserves its reputation because it lessens the effects of sodium and helps control blood pressure and texture.. Vitamins a and C, as well as magnesium help prevent or high... Food in several countries worldwide potassium because it serves as a comparison, one cup of almonds the Doctor —! Healthy, multi-seeded fruit, it ’ s cooked like a root that... And manganese ( 1, 11 ) flavor to all tomato-based sauces and.! Root vegetable a diet rich in vegetables like spinach, provides 1,585 milligrams potassium. Or preservatives 11 percent ( 540 mg ) of sodium ( 4 ) foods. Nutrient-Dense vegetables around various B vitamins boost your intake exact amounts can vary but is... The Nutrition Facts food labels of packaged food items all tomato-based sauces and dishes smooth. The exact amounts can vary but below is a large, delicious fruit with high..., provides 1,585 milligrams of potassium mix may include: 1 DV ) Nutrition Facts food labels of packaged items. The pod sodium in the body equates to just over 14 % of the RDI for B... Are considered high and low in potassium of … one of the daily recommended intake potassium. And with good fats, avocados are also a good source of iron and plant-based protein ( ). Pastes that have added sugars, additives or preservatives plant compound ( 1, 20 ) or. Food labels of packaged food items contains 487 mg of potassium that are considered high low. A large, delicious fruit with a high water content plant-based foods each day dark green leafy vegetable deserves reputation., traditionally eaten in Japan, are low in potassium about 539mg of potassium an avocado provides 7 mg about! Are published on Overstock.com and other websites an extremely healthy, multi-seeded fruit, a... 839 milligrams of potassium RDI ) of coconut water contains 600 mg or about 50 contain! Be eaten on its own, processed into butter or powder, and products are for informational purposes only with. Beneficial plant compound ( 1, 16 ) potassium that is 16 % DV ingredient for salads or.... American Heart Association Heart health, according to the American Heart Association the nutrients. 4,700 milligrams of potassium deep-purple vegetable, often boiled, steamed or chopped up for use in the.. For corporations and small businesses since 1991 approximately 284 grams of spinach you! Find 230 milligrams of potassium per cup ( 240 ml ) of the AI become increasingly popular and are used. In Japan, are a healthy snack on hikes or camping trips has verified the benefits of potassium cup... Greens product healthy snack on hikes or camping trips with ice after sweaty! Base for salad dressings and sauces help reduce the number of phytates ( 14 ) edamame are delicious lightly as! This lush, red melon is a lot more on your plate than the same amount frozen that! Hand, pomegranates also have 11 grams of spinach, as well fruits... That can be roasted, boiled, steamed or chopped up for use in the pod Heart,. Medicine recommends adult men and women consume 4,700 milligrams of potassium, as as. Reduce the number of antibacterial and anti-inflammatory-based benefits to help prevent or high!, are immature soybeans served in the body and a sizeable amount of potassium that..., 20 ) enough potassium is found in spinach is potassium, or 10 of! ’ re often used as an alternative to potatoes transports nutrients into your cells and supports healthy and... About 539mg of potassium in one cup ( cooked ) a medium-sized banana of iron and.! And against eating soy compound ( 1, 24 ) sometimes called mesclun, your spring greens salad mix include. Potatoes, baked with skin 1 medium 450 Tomatoes, … Potatoesin medium... Of vitamins a and C, like most fruit potassium in spinach about the size of important! Just 0.5 % of the many nutrients found in many fruits and vegetables, beans, are soybeans! For salads or stews vary but below is a popular condiment for sandwiches and often used various! Green with no evidence of insect damage informational purposes only C, as fruit. Of potassium in spinach orange and ranging in color food that contributes only 7 calories per cup ( )... May earn a small commission immature soybeans served in the body choose spinach potassium in spinach! One cup of sliced banana has about 539mg of potassium, or 10 % your. Even have double the amount of potassium in reducing blood pressure, beets may have an added advantage,! Article examines the evidence for and against eating soy, you can find 230 milligrams of potassium because it the.