You can find them online. One cup (156 grams) of frozen spinach contains 540 mg of potassium, or roughly 12% of the AI (1, 8). POTASSIUM - K Potassium is a major mineral, and as oppose to sodium, it is a … One half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the AI. 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. 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. Spinach, cooked ½ cup 420 Sweet Potatoes, baked with skin 1 medium 450 Tomatoes, … Parsnips. There is mg amount of Potassium, K in amount of Spinach, frozen, chopped or leaf, boiled, cooked, drained, without salt. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound (1, 16). Calories, carbs, fat, protein, fiber, cholesterol, and more for Malabar spinach (Cooked). A diet rich in vegetables like spinach, as well as fruits, helps most people meet their potassium needs. Spinach also contributes to your daily intake of iron and calcium. Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and ranging in color from red to purple. Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads. Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide. Potassium is a vital mineral and electrolyte for your body. Watermelon. Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9). Choose spinach that appears fresh, crisp and green with no evidence of insect damage. In addition to writing scientific papers and procedures, her articles are published on Overstock.com and other websites. This dark green leafy vegetable deserves its reputation because it serves as a good source of many vitamins and minerals, including potassium. This is an excellent source of the mineral potassium… 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). All rights reserved. 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). One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Just three tablespoons or about 50 grams contain 486 mg of potassium, which is just over 10% of the AI. Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana. (11% DV) 1151mg. Can You Treat Psoriasis with Detoxes or Cleanses. 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. Additionally, white beans are a great source of iron and plant-based protein (12). Edamame are delicious lightly steamed as an accompaniment to meals. 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. This advice stems from a study called Dietary Approaches to Stop Hypertension (DASH). However, they pack more calories than most fruits and a sizeable amount of natural sugars (24). 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