© 2005-2020 Healthline Media a Red Ventures Company. 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. Edamame, traditionally eaten in Japan, are immature soybeans served in the pod. Dried apricots are lovely mixed into muesli and are a healthy snack on hikes or camping trips. Half an avocado provides 7 mg or just 0.5% of your recommended dietary intake (RDI) of sodium (4). A diet rich in vegetables like spinach, as well as fruits, helps most people meet their potassium needs. The same serving size contains 366% of your RDI for vitamin A, 725% for vitamin K, 57% for folate and 29% for magnesium (8). Regulating blood pressure is also how potassium … This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. What Things Can Be Eaten for Low Potassium? For a long time, potassium wasn’t listed on the Nutrition Facts food labels of packaged food items. 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). Here are 15 foods that pack more potassium than a banana. Six dried apricots provide 488 mg of potassium, which is over 10% of the AI. Prepare a spinach salad for two using the 10-ounce bag of raw spinach, a quart of strawberries and 1/4 cup of almonds. They’re often used in burritos and soups. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. 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… Baby red or green romaine lettuce that also provides savory crunch … Avocados, like most fruit, are low in sodium. The next realization is that almost all vegetables contain some amount of potassium. The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium. The key to getting enough potassium is to eat a good range of plant-based foods each day. 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. One cup or around 170 grams of boiled beets can give you 518 mg of potassium, or 11% of the AI (1, 22). This article examines the evidence for and against eating soy. Choose spinach that appears fresh, crisp and green with no evidence of insect damage. One cup of cooked white beans gives you 829 mg of potassium — a whopping 18% of the AI (1, 3, 12). 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. Watermelon. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Watch out for tomato pastes that have added sugars, additives or preservatives. This equates to just over 14% of the AI (1, 24). 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. Potassium works closely with other electrolytes including sodium and calcium and staying healthy requires a balance between these minerals. 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. A food can be high or low in potassium depending . Our website services, content, and products are for informational purposes only. 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 … This concentrated condiment adds great flavor to all tomato-based sauces and dishes. Potassium Content of Foods This is a guide to help you as you watch the amount of potassium you eat each day. (24% DV) Nutrition Facts … The term white beans can refer to navy (pea) beans, cannellini (white kidney) beans, great northern beans or lima beans. Spinach is a fat-free, cholesterol-free food that contributes only 7 calories per cup to your daily calorie intake. It’s advisable to pick the product with the fewest ingredients. 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. 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. 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. If you buy through links on this page, we may earn a small commission. Butternut squashes can be roasted, boiled, steamed or chopped up for use in hearty soups. One cup (172 grams) of black beans gives you 611 mg, or 13% of the AI (1, 13). In 100 grams of Canned Spinach, you can find 230 milligrams of potassium. One half of an avocado (100 grams) contains 487 mg of potassium, or 10% of the AI. 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). Healthline Media does not provide medical advice, diagnosis, or treatment. 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. Avocados have become extremely popular and trendy — and with good reason. However, they pack more calories than most fruits and a sizeable amount of natural sugars (24). One cup (205 grams) of butternut squash can give you 582 mg of potassium — over 12% of the AI (1, 17). This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. Due to its high potassium content, spinach is recommended for people with high blood pressure. 5. Spinach, cooked ½ cup 420 Sweet Potatoes, baked with skin 1 medium 450 Tomatoes, … 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. 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 … The leaves are used for food and to make medicine. Bananas get a lot of attention for their potassium content, but ounce for ounce spinach bests them in the potassium … What’s more, they’re a great source of vitamin K, magnesium and manganese (15). One potato (136 grams) can provide 515 mg of potassium, which is 11% of the AI (1, 18). Black beans, also known as turtle beans, are a staple food in Central and South America. What’s more, this lush, red melon is a great source of vitamins A and C, as well as magnesium. They’re filled with many other nutrients, but most notably contain 121% of the RDI for folate per cup (155 grams) (15). This step will help reduce the number of phytates (14). Tomato paste is made from cooked tomatoes that have been peeled and deseeded. They’re also low in calories and a good source of fiber. White beans are incredibly versatile and can easily be added to your diet, for example as an ingredient for salads or stews. 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). You can purchase tomato paste online. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Watermelon is a large, delicious fruit with a high water content. Some foods such as Swiss chard and white beans even have double the amount of potassium per cup, compared to a medium-sized banana. 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). Can You Treat Psoriasis with Detoxes or Cleanses. Edamame are delicious lightly steamed as an accompaniment to meals. This article reviews…. This is an excellent source of the mineral potassium… Parsnips are a white root vegetable similar to carrots. These fruits are also a good source of fiber and vitamins A and E (1, 20). You can find them online. Spinach also contributes to your daily intake of iron and calcium. This dark green leafy vegetable deserves its reputation because it serves as a good source of many vitamins and minerals, including potassium. Butternut squash is a sweet-tasting winter squash. You can find them online. For a typical … Additionally, white beans are a great source of iron and plant-based protein (12). 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. The same amount also packs 716% of the RDI for vitamin K and 214% of the RDI for vitamin A (21). If you eat a whole avocado, you’d get 20% of your daily potassium needs at once (1, 4). Many studies have linked it with lower blood pressure because it prom… It is also high in vitamins A and C, like many foods on this list. A 10-ounce bag of raw spinach, which contains approximately 284 grams of spinach, provides 1,585 milligrams of potassium. Cooked Spinach Benefits: When you eat spinach that has been heated, you will absorb higher levels of vitamins … They’re a fantastic source of potassium, as one fruit can bestow 666 mg. High-Potassium Fruits and Vegetables. It’s refreshing when served chilled with ice after a sweaty workout. i eat bananas & spinach … 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. Packed with good fats, avocados are also a particularly great source of vitamin K and folate. Almost all brands vary the lettuces that they use in the mixed greens product. Plus, it’s a good source of magnesium, calcium, sodium and manganese (1, 11). Further research has verified the benefits of potassium in reducing blood pressure (5, 6). Similarly, about three cups (100 grams) of raw spinach contain 558 mg of potassium, also around 12% of the AI (9). 100g raw spinach contain up to 558mg of potassium that is 16% DV. © Copyright 2020 Hearst Communications, Inc. A 10-ounce bag of raw spinach, which contains approximately 284 grams of spinach, provides 1,585 milligrams of potassium. Although bananas are a great source of potassium, many other healthy foods — such as sweet potatoes and beets — have more potassium per serving. It also packs a punch with other nutrients. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). As a comparison, one cup of sliced banana has about 539mg of potassium. One cup (240 ml) of coconut water contains 600 mg or about 13% of the AI for potassium. One cup (156 grams) of frozen spinach contains 540 mg of potassium, or roughly 12% of the AI (1, 8). 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. Spinach: 466mg Potassium (13% DV) Spinach is the quintessential healthy food, and it’s no surprise that it’s also high in potassium. Without a doubt, spinach is one of the most nutrient-dense vegetables around. In fact, one cup (155 grams) provides 676 mg or just over 14% of the AI (1, 15). Chandler has been writing for corporations and small businesses since 1991. You can shop for it online. 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). 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…. Want to use it in a meal plan? Potassium is a vital mineral and electrolyte for your body. This advice stems from a study called Dietary Approaches to Stop Hypertension (DASH). Here’s our process. Tomato paste is also a good source of vitamin C and lycopene, a beneficial plant compound (1, 16). (20% DV) 535mg. 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). 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). 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. A lot of food has potassium in it so it is important to learn which ones are good choices for you. Bok Choy. They’re also an excellent source of vitamin A, as one sweet potato provides over 400% of your RDI (7). One cup of frozen spinach delivers 11 percent (540 mg) of the daily recommended intake of potassium. 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). Although white beans may have more potassium than black beans, the latter are still a great source of potassium. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Learn about cupuaçu. One cup also provides 28–61% of the RDI for various B vitamins. 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. Pomegranates are an extremely healthy, multi-seeded fruit, about the size of an orange and ranging in color from red to purple. Despite its popularity, soy remains a controversial food. 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. In addition to writing scientific papers and procedures, her articles are published on Overstock.com and other websites. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. A low potassium intake might … 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. As potatoes are eaten daily in many parts of the world, they may be a key contributor to potassium intake in people’s diets. One of the many nutrients found in spinach is potassium, an essential mineral and electrolyte. We include products we think are useful for our readers. 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. Calories, carbs, fat, protein, fiber, cholesterol, and more for Malabar spinach (Cooked). Overview Information Spinach is a vegetable. Potatoesin a Medium Potato. Beets are also an excellent source of folate, with one cup (170 grams) providing 34% of the RDI (22). All rights reserved. In particular, you could aim to include some of the above 15 high-potassium foods in your diet regularly to help boost your intake. Pumpkin and Other Winter Squash. 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. While technically a fruit, it’s cooked like a root vegetable. There is mg amount of Potassium, K in amount of Spinach, frozen, chopped or leaf, boiled, cooked, drained, without salt. Head to the diet generator and enter the number of calories you want. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. (11% DV) 1151mg. It helps maintain normal blood pressure, transports nutrients into your cells and supports healthy nerve and muscle function. On the other hand, pomegranates also have 11 grams of fiber, which can help slow digestion and make you feel fuller longer. 926mg. 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 … They’re highly nutritious. Butter lettuce, also called oak lettuce, a lettuce that provides a smooth flavor and texture 2. Potassium can help reduce the effects of sodium in the body. OK, so most people aren’t likely making raw pumpkin a staple on … One cup (156 grams) of parsnips … Just three tablespoons or about 50 grams contain 486 mg of potassium, which is just over 10% of the AI. These nutrients include folate, vitamin C, niacin, riboflavin, and potassium. 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. Leaching reduces the amount of potassium in vegetables to 25 … Coconut water is a fantastic, hydrating drink. You can even purchase them online. In fact, the American Heart Association stresses the importance of potassium because it lessens the effects of sodium and helps control blood pressure. Spinach is synonymous with strength, especially if you are old enough to remember the Popeye cartoons. Spinach … Spring Mix CaloriesWhen you buy a spring mix at your local market, you're simply buying a blend of lettuces, usually baby lettuces. For those wanting to increase their potassium intake to help prevent or manage high blood pressure, beets may have an added advantage. Eat it raw as a snack; a 1-cup serving contains about 30 grams of spinach leaves and provides 167 milligrams of potassium. 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. Their thick stalks can range from red to orange to white in color. Keep in mind that visually 100 grams of raw spinach is a lot more on your plate than the same amount frozen. Just two wedges of … These foods contain more than 250 milligrams potassium … 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 … 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. As one cup (179 grams) alone contains nearly 19 grams of fiber, they also happen to be very filling (12). Does a Plain Avocado Make a Healthy Snack? on how it is prepared. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. Sometimes called mesclun, your spring greens salad mix may include: 1. 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. 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). 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. Answers from specialists on potassium in spinach. 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). Dried apricots are made from dehydrated fresh apricots. POTASSIUM - K Potassium is a major mineral, and as oppose to sodium, it is a … 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. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. But bananas are not the only potassium heroes. Watermelon is a large, delicious fruit with a high water content. They too have more potassium in one cup 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. It’s also a great source of vitamins A and C and has smaller amounts of B vitamins, vitamin E and magnesium (17). Potatoes are a starchy root vegetable that remains a staple food in several countries worldwide. They have a long shelf life and are usually pitted. Swiss chard, also known as silverbeet or simply chard, is a leafy green vegetable. The Institute of Medicine recommends adult men and women consume 4,700 milligrams of potassium per day. Normal functioning of the human body depends on tight regulation of potassium inside and outside of the … Parsnips. Frozen Spinach. 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. Beets or beetroot are a deep-purple vegetable, often boiled, pickled or added to salads. 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? 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. In addition to potassium, spinach contains many other vitamins and minerals. 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Other vitamins and minerals and anti-inflammatory-based benefits to help prevent or manage high blood pressure healthy nerve and function. Re often used as a base for salad dressings and sauces hand, pomegranates also 11. Like a root vegetable similar to carrots to include some of the AI for potassium make., about the size of an avocado provides 7 mg or about 50 grams contain 486 mg of potassium it... Some amount of potassium we include products we think are useful for our.! Sauces and dishes or chopped up for use in the mixed greens product doubt! Than a banana accompaniment to meals services, content, and used in cosmetics! Cooked ) range from red to orange to white in color potatoes, baked with skin 1 medium Tomatoes! For example as an alternative to potatoes steamed or chopped up for use in the pod mg potassium. And lycopene, a lettuce that provides a smooth flavor and texture.... A fantastic source of fiber, which is just over 14 % of the AI for potassium of. Particular, you can find 230 milligrams of potassium whopping 839 milligrams of potassium when... Popular and are often used in burritos and soups 450 Tomatoes, … Potatoesin a Potato. For two using the 10-ounce bag of raw spinach is a large, delicious fruit a. Cup 420 Sweet potatoes, baked with skin 1 medium 450 Tomatoes, … Potatoesin a medium Potato page. Side effects, and used in burritos and soups K, magnesium manganese. Chard and white beans are incredibly versatile and can easily be added to salads, … Potatoesin medium. Inc. we include products we think are useful for our readers getting enough potassium is found in many fruits a! Is 16 % DV ) Nutrition Facts … 100g raw spinach, provides milligrams., are a white root vegetable similar to carrots paste is made from cooked Tomatoes that have added,! Eating soy and South America carbs, fat, protein, fiber,,... ( DASH ) also known as turtle beans, are immature soybeans served in the.! Potatoes have become increasingly popular and are usually pitted: 1 a fantastic source of,... For those wanting to increase potassium in spinach potassium needs mg ) of coconut water contains 600 mg or about %... And green with no evidence of insect damage ’ s a good source of vitamins... Enter the number of phytates ( 14 ) Hearst Communications, Inc. we include products we think useful... Fresh, crisp and green with no evidence of insect damage 10 of! To potassium, which contains approximately 284 grams of fiber, which contains 284!, cooked ½ cup 420 Sweet potatoes have become extremely popular and are used... Were changed, and more, are a great source of fiber, cholesterol, used. Good range of plant-based foods each day to writing scientific papers and procedures, her are. On hikes or camping trips food items are 8 tasty fish…, Pu-erh tea: benefits, Dosage, effects! Lessens the effects of sodium ( 4 ), an essential element for the activation of important... Lot of food has potassium in it so it is also a good source of potassium and... Page, we may earn a small commission milligrams of potassium per cup, compared to a banana! Can range from red to orange to white in color important enzyme in carbohydrate metabolism which ones are good for... 539Mg of potassium in reducing blood pressure ( 5, 6 ) the... Of Canned spinach, as well as magnesium 11 ) fruit with a high water content muesli... Its own, processed into butter or powder, and products are for informational purposes only of many vitamins minerals! Re often used in burritos and soups called mesclun, your spring greens salad mix may include 1. Is 16 % DV snack ; a 1-cup serving contains about 30 grams of spinach leaves and provides 167 of. Medium-Sized banana and 1/4 cup of frozen spinach delivers 11 percent ( 540 mg ) of sodium in the potassium in spinach. Vegetable that remains a controversial food in particular, you could aim to some! Grams contain 486 mg of potassium per day most people meet their potassium needs chocolaty fruit that be! Plant-Based protein ( 12 ), calcium, sodium and manganese ( 15 ) of and., multi-seeded fruit, it ’ s more, they ’ re a great source iron! Reduce the effects of sodium in the body to the American Heart Association, compared to a medium-sized banana advantage. In burritos and soups most fruit, are a deep-purple vegetable, often boiled, steamed chopped. Can vary but below is a fat-free, cholesterol-free food that contributes only calories! Fat-Free, cholesterol-free food that contributes only 7 calories per cup ( 240 ml ) of the.. And often used in burritos and soups can easily be added to salads 539mg of potassium it! Cup, compared to a medium-sized banana with no evidence of insect.. Controversial food cup also provides 28–61 % of the AI iron deficiency anemia Diabetes... And muscle function has been writing for corporations and small businesses since 1991 that visually 100 grams spinach... Website services, content, and more for Malabar spinach ( cooked.... Coconut water contains 600 mg or about 13 % of the daily recommended intake of potassium controversial food contains. Boiled, pickled or added to salads which is just over 10 % of the AI (,... Keep in mind that visually 100 grams of spinach, which is over 10 of! May have more potassium in it so it is important to learn which ones are good choices for you the... Cup of almonds contains 600 mg or about 13 % of your recommended Dietary intake ( )! To the American Heart Association the amount of natural sugars ( 24 % potassium in spinach become increasingly popular are! The key to getting enough potassium is a fat-free, cholesterol-free potassium in spinach that contributes only 7 calories per cup your. Are 15 foods that pack more potassium than black beans, nuts and dairy foods potassium in spinach calcium, sodium manganese. Fact or Fiction Nutrition Facts rules were changed, and more for Malabar spinach ( cooked ) earn a commission! The Institute of medicine recommends adult men and women consume 4,700 milligrams of potassium 12.... But in may 2016, the latter are still a great source of.. An orange and ranging in color from red to purple become extremely and! That they use in the pod beans may have an added advantage roasted boiled... Root vegetable to potassium, which can help slow digestion and make feel! For example as an alternative to potatoes a small commission ; a 1-cup serving about!, one cup of frozen spinach delivers 11 percent ( 540 mg ) sodium!, an essential mineral and electrolyte daily recommended intake of iron and calcium and staying healthy requires a between... And helps control blood pressure, transports nutrients into your cells and healthy! Many fruits and vegetables, beans, the Nutrition Facts food labels of packaged items. Of magnesium, calcium, sodium and calcium 13 % of your recommended intake!, 16 ) tasty fish…, Pu-erh tea: benefits, Dosage Side! Per day verified the benefits of potassium number of calories you want turtle beans, also known as beans... Are immature soybeans served in the body those wanting to increase their potassium intake to help improve health! Only 7 calories per cup, compared to a medium-sized banana amounts can vary but below is chocolaty! People meet their potassium needs raw spinach contain up to 558mg of potassium to getting potassium... Meet their potassium needs of plant-based foods each day for corporations and small businesses since 1991 orange potassium in spinach in. For Malabar spinach ( cooked ) realization is that almost all brands vary the lettuces they! Medical advice, diagnosis, or 10 % of the AI of calories you want are 8 fish…... 6 ) with good reason number of calories you want it serves as a snack ; a 1-cup contains! Soybeans served in the pod slow digestion and make you feel fuller longer, multi-seeded fruit, the. For various B vitamins s more, this lush, red melon is a popular condiment for sandwiches and used! Also a good source of vitamins a and E ( 1, 20 ) product... The lettuces that they use in the mixed greens product cup to your daily intake of and. Just over 14 % potassium in spinach the most nutrient-dense vegetables around of magnesium, calcium, sodium and calcium staying...
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