Here are 14 of the healthiest leafy green vegetables you. One cup of boiled new potatoes contains almost 600 mg of potassium, or 16 percent of the DV. Adults need 4,700 milligrams of potassium a day, so a medium banana provides nearly 10 percent of the daily requirement. Click here for Cantaloupe-Basil Sorbet recipe, which is packed with potassium. The Real Housewives of Atlanta The Bachelor Sister Wives 90 Day Fiance Wife Swap The Amazing Race Australia Married at First Sight The Real Housewives of Dallas My 600-lb Life Last Week Tonight with John Oliver. According to the NIH, the symptoms of low potassium include: Each of these symptoms can be the result of many other conditions, though, so it's important to talk with your healthcare provider if you experience any of these. When it comes to potassium, bananas are often the go-to food to get your fill of this mineral. Recipe Tips: Lightly steam whole chard leaves and wrap around a filling of quinoa, red lentils, garlic, and cumin; thinly slice red chard and saut with leeks and wild mushrooms; toss shredded chard leaves with cherry tomatoes, chickpeas, black olives, and feta cheese, and dress with olive oil. Fish that are high in potassium include salmon, tuna, halibut, and cod. Keep an eye on your portions. All rights reserved. Fruit: 1-3 servings of low-potassium fruit like apples or grapes, Vegetables: 2-3 servings of low-potassium vegetables like carrots or corn, Dairy/calcium-rich foods: 1-2 servings of low-potassium choices like cottage cheese, Meat/plant-based meat: 3-7 servings of low-potassium choices like turkey or shrimp, Grains: 4-7 servings of low-potassium grains like rice or noodles, Simple Strategies for a Low-Potassium Lifestyle. Don't panic if you don't reach the full 4,700 mg every single day. People should aim to consume 4,700 mg of potassium each day. Is there any particular reason you need 3.5x the recommended daily allowance of potassium? Always take potassium supplements with a full glass of water or juice. The average adult should consume about 4700 mg of potassium a day. The recommended daily intake for the average adult is 4700 milligrams (mg), although doses of 1600 to 2000 mg a day may be adequate for some adults. However, it is thought that 1600 to 2000 mg (40 to 50 milliequivalents [mEq]) per day for adults is adequate. The same RDI of potassium applies to a keto . A potassium-rich diet may eliminate salt sensitivity (, Several studies have shown that a potassium-rich diet may reduce the risk of stroke by up to 27% (, Studies have shown that a potassium-rich diet may help prevent osteoporosis, a condition associated with an increased risk of bone fractures (, Studies have found that potassium-rich diets are associated with a significantly lower risk of kidney stones than diets low in this mineral (, Those who partake in long and intense exercise may lose, a significant amount of potassium through sweat (, Studies have found that consuming 4,700 mg of potassium daily can eliminate salt-sensitivity, which research indicates disproportionately affects Black people when compared to white people (. 2015-2020 Dietary Guidelines for Americans, 8th ed. (People without health issues usually aim to eat about 4,700 milligrams.) However, very high doses of potassium can be deadly. WebMD does not provide medical advice, diagnosis or treatment. Uh, make sure you don't have any kidney issues. National Nutrient Database for Standard Reference, United States Department of Agriculture Agricultural Research Service. For healthy people, there is no official upper limit for potassium, and supplements can provide some insurance against shortfalls. The latest information on nutrition, dietary concerns, supplements, herbs, aromatherapy, and more. For a healthy adult, theres no significant evidence that potassium from foods can cause hyperkalemia (16). Recipe Tips: Make a tropical green smoothie with spinach, pineapple, and coconut milk; toss shredded spinach with cubed golden beets, black lentils, walnuts, and feta cheese; pure spinach, avocado, basil, and olive oil until creamy, then toss with cooked spaghetti squash. . Recipe Tips: Pure coconut water with . Potassium is known for its healthy abundance in foods like bananas, but many people don't realize just how significant a mineral it is for many critical bodily functions. While bananas have decent amounts400 mg, or about 9 percent of the daily value (DV) in a medium bananatheyre not the best source (and you can only eat so many bananas). 100g x 15 = 1.5kg of food, per day, just to meet your potassium, and nothing else. One cup cooked has 961 mg, about 27 percent of the DV. Coconut water. Huh. . A survey published by The Archives of Internal Medicine found the average dietary potassium intake in the U.S. to be about 2,300 milligrams per day for adult women and 3,100 milligrams per day for adult menboth of which are much lower than the recommended 4,700 milligrams a day. You can also take the Nu-Salt brand, which has 3180 mg of potassium per tsp. Absolutely. People at risk of high blood pressure, kidney stones, osteoporosis or stroke may benefit from consuming at least 4,700 mg of, increases the risk of hyperkalemia. Join Outside+ to get exclusive content, meal plans, training plans, and more. Don't overdo it. Other potatoes, including sweet potatoes, have similar amounts. We want to create an inspiring environment for our members and have defined a set of guidelines. Other types of prescription diureticsmay deplete potassium. Follow your doctors advice about what and how much to eat, and make sure to get blood tests as theyre scheduled. Always take potassium supplements with a full glass of water or juice. You can buy NuSalt, which is potassium chloride instead of sodium chloride, at the market. Some medications raise potassium levels and should not be combined with potassium supplements. Such drugs include ACE inhibitors such as lisinopril (Prinivil, Zestril) or ramipril (Altace), and some over-the-counter pain remedies such as ibuprofen (Advil, Motrin) or naproxen (Aleve). Too much potassium in your blood doesnt always cause symptoms, but it can damage your heart. They include some types of the following drugs.. A lean and healthy breakfast is crucial in getting your day off to a good start and ensuring that you have the energy to function until your next meal. Your potassium balance depends on the levels of these other minerals in the blood, which means a person who consumes a diet high in sodium (which is quite common in today's typical diet) may need more potassium to balance out these mineral levels. Potassium salt preparations intended for oral ingestion by man. Here's how to make sure you're getting enough. Longe, J., ed. You are using an out of date browser. . Unlike sodium, for which the body has conservation mechanisms in place (in the event of too little sodium intake), potassium continues to be excreted by the kidneys even if there is a shortage. What Happens to Your Body When You Eat NutsEveryDay. It's important for normal blood pressure regulation (it works in opposition to sodium). However, poor kidney function isnt the only cause of hyperkalemia. That 4.7 milli grams per day which is reasonable. An easy way to get your daily potassium of 4700 mg in just 2 tsp. Potassium is a mineral that's crucial for life. Don't panic if you don't reach the full 4,700 mg every single day. You may also lose potassium if youre taking diuretics, which are medications that increase water excretion from your body (13, 14). Potassium is an essential mineral and electrolyte. A high intake may help reduce high blood pressure, salt sensitivity, and the risk of stroke. Potassium can also be found in almost all the other food groups, such as dairy (about 391 mg per 1 cup of low-fat 1% milk), grains (1 cup of cooked quinoa contains 320 mg), nuts, beans, meat, poultry and fish. This is the most a healthy adult can consume in a day without negative effects (6). Institute of Medicine. For people with low potassium, doctors sometimes recommend improved diets -- or potassium supplements -- to prevent or treat some of these conditions. This mineral plays an integral role in a variety of processes in the body. The FDA has determined that foods that contain at least 350 milligrams of potassium can bear the following label: "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke.". Adults should consume at least 4,700 milligrams of potassium per day. Bananas. Unless youre eating chunks of potassium metal (which would explode BTW) you cant eat that much in food alone. To increase your intake, incorporate a few potassium-rich foods into your diet such as spinach, yams, avocados, bananas, and fish, such as salmon. A cup of these cooked greens has over 1,310 milligrams potassium, plenty of other minerals, as well as four grams of fiber, 35 milligrams vitamin C, and 11,000 International Units of vitamin A. A good rule of thumb for keto is to get around 4,700 mg of potassium per day. For example, according to the USDA, one medium baked potato with skin contains 952 mg, one cup of cooked spinach contains 840 mg and 1 cup of chopped carrots contains 410 mg of potassium. Her work has appeared in The Houston Chronicle and San Francisco Chronicle, among other places. Breastfeeding women. Recipe Tips: Toss cooked and quartered new potatoes with minced red onion, diced celery, and basil with a lemon-yogurt dressing for a healthier take on potato salad; thinly slice sweet potatoes, brush with olive oil and grill until tender; saut diced blue potatoes with black beans, corn, red peppers, and onion, and garnish with avocado cubes, cilantro, and pumpkin seeds. This is a perfect supplement for ketogenic or lchf diets and for intermittent fasting protocol. A healthy adult . There is no set upper limit . 00:00 - How can I get 4700 mg of potassium a day?00:39 - What are the signs of a potassium deficiency?01:08 - Can you check your potassium level at home?01:3. 7 Reasons Why Youre Feeling Tired During the Day. . Potassium is an essential mineral required for many important biochemical processes. . Though bananas have a stellar reputation when it comes to potassium, plenty of other options are even richer in this mineral. Bananas contain a large amount of potassium per unit volume, and it is therefore considered very healthy. However, there are several groups of people who may benefit more than others from meeting the higher recommendation. I drink 1/4tsp in a glass of water, twice a . Bananas are pretty well-known as a high-potassium food for good reason. US Department of Health and Human Services; US Department of Agriculture. An EAR is the estimated average daily amount established to meet the needs of 50% of healthy people (15). For some people, it can even be life-threatening. 1 cup cooked . Don't panic if you don't reach the full 4,700 mg every single day. Dairy products like yogurt and milk are high in potassium, and the lower the fat content, the higher the potassium level. 1/4tsp is 690mg of potassium. Beans, potatoes, milk, and some fruits have a lot of potassium but also a lot of calories. An RDA is the daily amount of a nutrient likely to meet the needs of 9798% of healthy people. Are you actively trying to give yourself a heart attack? National Institute of Health Medline Plus: "Potassium." wild Atlantic salmon: 534 mg. cup cooked spinach: 370-419 mg. 16 17 However, if you have certain medical conditions such as hypertension, kidney disease, or congestive heart failure you may need to be more cautious about sodium. Add this to your food for seasoning to increase your potassium intake. Hyperkalemia generally affects people with poor kidney function or people who take medications that may affect kidney function. It tastes like salt but is only potassium. This is good value, is convenient and it is great for relaxation. You can then use them in a stir-fry, soup, or casserole. The recommended daily intake of potassium is dependant on various factors such as your current health status and level of activity. However, just because people arent getting enough doesnt mean theyre deficient. It states: "We defined the recommended level of potassium intake at 4.7 g/d, based on the Dietary Reference Intakes from the Institute of Medicine." -- recursiveness that does not verify the US guidelines. However, people who are deficient or at risk for deficiency may require a high-dose potassium supplement. Of the authors: That means that you would have to eat about 12 bananas to. Products rich of potassium (K). At this rate, you'll be only about 300 mg shy of your 4,700-mg goal by dinnertime. 14 Potassium-Rich Foods to Add to Your Diet. It may take you a while to learn which foods are high in potassium and which arent. Thank you, {{form.email}}, for signing up. If you want to improve your potassium consumption, include a few potassium-rich foods in your diet. Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has an astounding 1,180 mg per cup, per USDA data. As an electrolyte, potassium also supports electrical impulses that move muscles and keep the heart beating and lungs and other organs functioning. (RDA) For adults of either gender, the NIH has set the RDA to 4,700 mg per day. In these cases, your healthcare provider may prescribe a higher-dose supplement and monitor you for any reactions. NSAIDs: Nonsteroidal anti-inflammatory drugs for pain, Beta-blockers: Medicines that regulate your heartbeat or prevent a second heart attack, ACE inhibitors: Medicines for high blood pressure, Immunosuppressants: Drugs that weaken your immune system after an organ transplant or because you have an autoimmune disease, Antibiotics, antifungals: Prescription meds that prevent and treat infections, Diuretics: Pills that make you pee more, usually for high blood pressure, Heart medications: Some drugs for heart failure or certain kinds of irregular heartbeat. Try This Recipe: One-Pot Italian Sausage & Kale Pasta. Your daily potassium needs can depend on various factors, including your health status and activity level. You can get recommended amounts of potassium by eating a variety of foods, including the following: Fruits, such as dried apricots, prunes, raisins, orange juice, and bananas. Dried apricots are incredibly high in potassium, with 1,100 mg in just 1/2 cup. So it's not clear exactly how much potassium you can take safely. 2005-2023 Healthline Media a Red Ventures Company. Potassium is involved in skeletal and smooth muscle contraction and growth, fluid regulation, acid-base balance, and carbohydrate metabolism, among other important functions, according to the National Institutes of Health (NIH). 2015-2020 Dietary Guidelines for Americans, 8th ed. Most women should get 2,600 milligrams of potassium a day and men 3,400 milligrams a day, but most of us fall short. 4.7 milligrams is not reasonable. This light, refreshing and hydrating beverage is loaded with potassium600 mg, or 17 percent of the DV, per cup. Youre talking 5 grams per day. Your doctor can refer you to one. Potassium supplements arent necessary for a healthy adult. Potassium is necessary for almost all bodily functions, but its main job is to regulate the balance of fluids in your body. Due to insufficient evidence about the mineral, nutrition experts havent determined a Recommended Dietary Allowance (RDA) or Estimated Average Requirement (EAR) (15). Weaver CM. You can't consume that little for very long or it will seriously affect your health, but as long as you're close to 4,700 mg of potassium per day, you should be good. Its packed with potassium: one cup of cooked spinach has 839 mg, about 24 percent of the DV. Taking too many may overwhelm the kidneys ability to remove excess potassium (7). Furthermore, studies have found that potassium supplements that provide high doses may damage the lining of the gut (34, 35). https://www.mayoclinic.org/drugs-suute-parenteral-route/description/drg-20070753, https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp. The Gale Encyclopedia of Alternative Medicine, second edition, 2004. Try to choose items that contain no more than 100 milligrams of potassium per serving. Fresh and dried fruits are some of the best sources for adding this mineral to your meal plan. Limiting foods that are high in saturated fat, such as fatty meats, full-fat . For treating high blood pressure we should aim to get at least 4,700 mg of potassium per day. Code of Federal Regulations Title 21. Surprisingly, a lack of potassium in the diet rarely causes deficiencies (12). 150 mg per day: Sodium: 1,500 mg or 2,300 mg, depending on the diet: . Bok choy is a type of cabbage used in Asian dishes. Foods that contain potassium include: dried fruit, such as . Here's what the research says about this nutritious and versatile type of food. Classifications/certifications: vegan, soy free, non-gmo project verified. Plus, they only take 30 minutes or less to prepare, so dinner tonight is bound to be a breeze. Potassium citrate, with 40-80 mEq per day divided into two or three doses, is recommended as a first-line agent to reach the goal urinary pH of 7.0 or up to 8.0 [5,6]. Answer (1 of 5): Yes. The almond is a popular tree nut that is loaded with important nutrients. Nursing women require 5,100 milligrams daily for optimal health, because a portion of their own consumption goes to . 18 years and up. Taking too many potassium supplements may also cause it (32, 36, 37). A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you On a low-potassium diet, youll try to eat no more than 2,000 to 3,000 milligrams of potassium each day. Most people who eat a healthy diet should get enough potassium naturally. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. That sweet spud also packs about 4 grams fiber but only 100 calories. Youll be fine even if you cut half of that out. Recipe Tips: Pure coconut water with raspberries until smooth, stir in whole blackberries, and freeze in Popsicle molds; combine coconut water, lemon juice, and honey or agave for a refreshing lemonade; pure coconut water with shredded coconut and mango cubes, and freeze in an ice cream maker. A low-potassium diet can play a key role in treating hyperkalemia andpreventing these serious problems. Create a personalized feed and bookmark your favorites. This works well, but use caution about dose. Rethink your cooking methods.Boiling helps draw the potassium out of some vegetables. Read on to see how these popular diets may (or may not) help. It's best to get your potassium from the foods you eat; please don't take potassium supplements without speaking with yourhealth careprovider first., Fruits and vegetablesare the richest sources of potassium,soyou may be getting plenty in your diet right now. The average banana, weighing 125g, contains 450mg of potassium, meaning a healthy person can consume at least seven-and-half bananas before reaching the recommended level. The best way to increase your potassium intake is through your diet. Potassium is an electrolyte important for. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Bird Flu Deaths Prompt U.S. to Test Vaccine in Poultry, COVID Treatment in Development Appears Promising, Marriage May Help Keep Your Blood Sugar in Check, Getting Outdoors Might Help You Take Fewer Meds, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox. The average adult should consume about 4700 mg of potassium a day. Its also high in beta-carotene, and varieties with red and yellow stems are rich in lutein and other antioxidants. In addition, this is a potassium salt of citric acid. Plain nonfat yogurt is a good source of potassium with more than 500 milligrams in 1 cup of yogurt. If you have 1/4 cup of dried apricots at 550 mg mixed into a small carton of nonfat Greek yogurt at 240 mg, 2 cups of coffee at a total of 332 mg and 8 ounces of orange juice at 240 mg, you've already racked up 1,362 mg of potassium to start your day. Some serving sizes may be smaller than you think. Hyperkalemia causes fewer symptoms than hypokalemia, but the condition can cause nausea, fainting, an irregular or weak pulse or even death. Potassium is an essential mineral for health. You should get 4,700 mg (mg) of potassium per day. This article describes low potassium symptoms, causes, and possible treatment options. Also, I don't recommend this, but 40 cups of coffee would provide 4700 mg of potassium and only 96 calories. Watermelon is also an excellent source of the antioxidant lycopene. Maximum serving size 99mg of potassium (elemental) per capsule. Verywell Fit's content is for informational and educational purposes only. Recipe Tips: Pure watermelon with lime juice and mint for an alcohol-free mojito; toss watermelon balls with blueberries, cucumber, and minced basil; make a fresh, fruity salsa with diced watermelon, minced red onion, jalapeo pepper, pineapple, and lime juice. Fruits and vegetables are the greatest source of potassium in our diet. You boil for1minute, then drain and rinse. The RDA for potassium is about 1000-4700 mg, which can be covered by eating a lot of things like green leafy vegetables, spinach, avocados, pumpkin seeds, and almonds. This takes a bit of stirring, but it'll eventually all dissolve. This is a very high - quality potassium supplement. Too much potassium results in a condition called hyperkalemia. Pikachus metabolize at three times the rate of humans, I guess. This is much easier to take than potassium chloride, which is very salty. 2023 Dotdash Media, Inc. All rights reserved. Two medium bananas plus a medium orange provide nearly 25 percent of your daily allotment, and eating one-half cup each of raisins and prunes adds another 25 percent. According to the NIH, even when supplements containing potassium are combined with food, the potassium intake for most people is still below the recommended amount. Here are 14 reasons for constant hunger. Low-fat yogurt is also a good source, but yogurt made with whole milk isn't quite as impressive potassium-wise. I thought potassium prevented heart attacks? Things like potatoes, bananas, legumes, mushrooms and spinach are the best choices. Packaged in the USA by a family owned and operated company since 1968. It may not display this or other websites correctly. This will take on some moisture from the air if left open and then clumps. Comments: The objective of therapy is to normalize urinary citrate (over 320 mg/day and as close to the normal mean of 640 mg/day as possible), and to increase urinary pH to 6.0 to 7.0. Getting between 3,500 milligrams and 4,700 milligrams a day from tomatoes, spinach, sweet potatoes, and other fruits and vegetables may lower your risk of kidney stones, stroke, and high blood pressure. Heres an example of a meal that will deliver more than 2,200 mg of potassium, or almost half of the daily recommended amount: While eating a diet high in potassium-rich foods is a good idea, potassium supplements can produce an overload for some people. The FDA recommends adults get 4,700 milligrams of potassium per day. You can reach it by cooking a 4-ounce piece of chicken, turkey, fish or beef and serving it with a baked sweet potato and half a cup of steamed or roasted broccoli. Its involved in muscle contractions, heart function, and fluid balance (4, 5). Prunes and prune juice are an excellent source of potassium. All you need is 5 ingredientsaside from pantry staples like salt, pepper and oilto make one of these delicious meals. The latest information on nutrition, dietary concerns, supplements, herbs, aromatherapy, and more. However, grocery stores carry salt substitutes that may contain much higher amounts of potassium. She is hard at work on her first cookbook which combines simple, fresh recipes with science-based herbal medicine. Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you Fruits to Eat When Your Potassium Count Is Low. One medium baked potato packs 926 milligrams potassium, more than a quarter your daily requirement. And because its a balanced source of other electrolytes, including magnesium, calcium, and sodium, coconut water is an excellent low-calorie choice for summer hydration. This is a crystalline powder with a slightly salty taste. UpToDate: Patient Education: Low-Potassium Diet (Beyond the Basics)., Harvard T. H. Chan School of Public Health: Potassium., Cleveland Clinic: Hyperkalemia (High Potassium), Medsafe, New Zealand Medicines and Medical Devices Safety Authority: Medicines and Hyperkalemia., Snohomish Kidney Institute: Low Potassium Diet: What You Need to Know., National Kidney Foundation: Potassium in Your CKD Diet., NHS Oxford University Hospitals: Reducing Potassium In Your Diet.. Learn about 10 possible benefits of drinking hot water, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. The dose of potassium in supplements, including multivitamins, is generally no more than 99 mg per serving to avoid accidental potassium overload in people with kidney and related diseases. While there is no set RDI (Recommended Daily Intake) for potassium, organizations such as the World Health Organization (WHO) recommend that adults should be consuming at least 3,510 mg of potassium from food per day. Enjoy high . You may be hungry all the time for several reasons, including diet, stress, or medical conditions. Low potassium is associated with a risk of high blood pressure, heart disease, stroke, arthritis, cancer, digestive disorders, and infertility. Take it naturally in powder for higher concentration, quicker absorption, easier on the stomach, and more ways to have fun. The ratio in healthy foods is tipped in the opposite directionfruits and vegetables contain much more potassium, with little or no sodium. Most fish, such assalmon and tuna, will supply you with some potassium, but halibut is the top dog, so to speak. Snack on it with a small handful of almonds at 200 mg and a tall glass of iced tea at about 88 mg, and you've racked up another 788 mg of potassium. The meaty texture of portobellos makes them a great meat substitute, one that stands up well to grilling, roasting, or broiling. Avoid certain liquids.The juices in canned fruits and vegetables, as well as cooked meats, contain high amounts of potassium. The good news is, it's easy. What Are the Health Benefits of One Banana a Day? Flavor your food with herbs and spices instead. This is used to treat a kidney stone condition called renal tubular acidosis. Some people with kidney disease should get less potassium than the 4,700 mg guideline. It's responsible for producing energy, protecting your heart and more. Go to the spice section of your local Walmart. The powder is grainy and there is lots of room for air pockets. Maximum absorption: one quick-release capsule delivers 275 mg of potassium citrate. While the dosage changes every three to four years for children, adults ages 19 to 50 have one dosage per demographic. Some conditions make the kidneys less efficient at excreting the mineral and can lead to a potassium buildup in the body. Getting this amount of potassium from diet, with or without supplements, should be enough to keep you healthy. When your kidneys are working well, they balance the potassium levels in your body. 2. Plan ahead.If you know youll be eating dinner out and want to enjoy some foods that may be high-potassium, try to stick to low-potassium foods throughout the day leading up to your meal out. An extra-large fruit weighing around 152 grams can have up to 544 milligrams of the mineral. Despite its importance, many do not get enough of this mineral (6, 7). Too much potassium can be bad for the kidneys. This is because the kidneys remove excess potassium. The average adult needs about 4,700 mg of potassium per day, and a 3-ounce serving of fish can provide up to 700 mg of potassium. In that 150-calorie cup of yogurt, you'll also get plenty of calcium, protein, vitamin D, and the healthy bacteria known as probiotics. Adding diced apricots and chopped nuts to oatmeal is another good way to get things going in the morning, along with a glass of 2 percent milk and a piece of high-potassium fruit such as mango, pomegranate or nectarine. Fresh apricots are an excellent source of potassium, but the same amount of the dried variety contains far more1,511 milligrams per cup versus 427 milligrams for fresh fruit. Beans are also an excellent source of minerals in general, as well as fiberthat serving of lima beans has 6.5 grams and just over 100 calories. Approximately 110 calories, 0 grams of fat, 1 gram of protein, 28 grams of carbohydrate, 15 grams of naturally occurring sugar, 3 grams of fiber, and 450 milligrams of potassium are included in one serving or one medium ripe banana. Lentils, kidney beans, soybeans, and nuts. If you're tossing beet greens into the compost instead of sauting them, you're missing out on a ton of good nutrition.