25 Keto-Friendly Foods High in Potassium to Help You Meet Your Nutrient Needs
When following a ketogenic diet, it’s important to choose foods that will provide adequate potassium. This key mineral supports heart health, muscle function, nerve signaling, and fluid balance in the body.
On keto, heavy restriction of carb-rich fruits and starchy vegetables can make it challenging to get enough potassium. Luckily plenty of delicious keto foods can help you meet your 4,700 mg recommended daily intake.
Keep reading to learn about the benefits of potassium on keto and the top keto-friendly foods high in this essential nutrient.
Why is Potassium Important on Keto?
Potassium plays several crucial roles in your body:
- It regulates fluid balance and prevents dehydration.
- It allows nerves to transmit signals and muscles to contract.
- It counters sodium to maintain healthy blood pressure.
- It strengthens bones and reduces kidney stone risk.
Following a ketogenic diet leads to increased water and mineral loss through urine and sweat as your body adapts to using fat for fuel. Making sure to get adequate potassium daily prevents potential deficiencies.
Top Keto Foods High in Potassium
These keto-approved foods offer a hearty dose of potassium:
1. Avocado
1 cup cubed: 700mg potassium (15% DV)
2. Salmon
3 ounces cooked: 500mg potassium (11% DV)
3. Beef
3 ounces cooked ground beef: 300mg potassium (6% DV)
4. Spinach
1 cup raw: 300mg potassium (6% DV)
5. Swiss Chard
1 cup cooked: 300mg potassium (6% DV)
6. Chicken Breast
3 ounces cooked: 200mg potassium (4% DV)
7. Portobello Mushrooms
1 cup grilled: 430mg potassium (9% DV)
8. Pumpkin Seeds
1 ounce: 400mg potassium (9% DV)
9. Tofu
1⁄2 cup firm tofu: 250mg potassium (5% DV)
10. Pistachios
1 ounce: 290mg potassium (6% DV)
11. Tomatoes
1 medium tomato: 300mg potassium (6% DV)
12. Almonds
1 ounce raw almonds: 200mg potassium (4% DV)
13. Broccoli
1 cup cooked: 300mg potassium (6% DV)
14. Cucumber
1 cucumber: 300mg potassium (6% DV)
15. Brazil Nuts
1 ounce: 200mg potassium (4% DV)
16. Radishes
10 radishes: 350mg potassium (7% DV)
17. Zucchini
1 medium zucchini: 400mg potassium (9% DV)
18. Coconut
1 cup shredded coconut: 300mg potassium (6% DV)
19. Salmon
3 ounces canned salmon: 500mg potassium (11% DV)
20. Celery
1 medium stalk: 200mg potassium (4% DV)
21. Kale
1 cup raw: 300mg potassium (6% DV)
22. Asparagus
1 cup cooked: 300mg potassium (6% DV)
23. Cabbage
1 cup cooked: 250mg potassium (5% DV)
24. Bone Broth
1 cup: 600mg potassium (13% DV)
25. Blackberries
1⁄2 cup: 130mg potassium (3% DV)
Tips for Boosting Potassium on Keto
Make sure to get adequate potassium from whole foods on keto. Here are some tips:
Eat More Vegetables
Load up on low-carb veggies at meals. Spinach, broccoli, mushrooms, zucchini, and green beans are great options. Aim for 4-5 servings of potassium-rich veggies daily.
Choose Avocados and Olives
Healthy fats like avocados and olives offer potassium along with monounsaturated fats. Use them for salads, veggie dips, fat bombs, and entrees.
Incorporate Nuts and Seeds
An ounce of nuts and seeds like almonds, pistachios, pumpkin seeds, and chia seeds offers a potassium boost. Enjoy them for snacks and in keto baking.
Opt for Mineral Water
Some brands of mineral water provide 300-500mg potassium per liter. Sipping on mineral water is an easy way to increase your potassium intake.
Add Herbs and Spices
Herbs and spices including basil, parsley, oregano, and celery seed offer a potassium punch. Use them generously to flavor keto-friendly dishes.
Try Bone Broth
Sipping on bone broth provides an array of electrolytes including 600mg potassium per cup. It makes a soothing low-carb drink.
Keto-Friendly Potassium Supplements
Along with potassium-rich foods, supplements can sometimes be useful on keto. Always consult your doctor before taking supplements.
Potassium Citrate
This is one of the most bioavailable forms of potassium. Potassium citrate powder can be mixed into drinks for easy supplementation.
Potassium Gluconate
Another readily absorbed form, potassium gluconate capsules are a safe option. Take with food to avoid stomach upset.
Multivitamin
Many keto-friendly multivitamins include potassium. Look for at least 25% DV per serving.
Signs You Need More Potassium
Monitor yourself on keto for potential signs of low potassium including:
- Muscle cramps and spasms
- Fatigue and weakness
- Frequent headaches
- Constipation
- Heart palpitations
- Low blood pressure
Increasing your potassium intake from whole foods or supplements can often relieve these symptoms.
The Bottom Line
Choosing potassium-rich keto foods like avocado, leafy greens, salmon, and nuts ensures you meet your daily needs, supporting your heart, muscles, nerves and energy levels. Supplementing can also help prevent potential deficiencies.
FAQs
Why do you need potassium on keto?
Potassium is an essential mineral that supports nerve signaling, muscle function, heart health and fluid balance. The keto diet can lead to increased potassium loss, so it's important to ensure adequate intake.
What vegetables are high in potassium?
Great keto-friendly high potassium vegetables include spinach, Swiss chard, broccoli, mushrooms, zucchini, cucumber, radish, cabbage, kale and asparagus.
Can you have bananas on keto?
Bananas are too high in carbs for the keto diet. Stick to low-carb fruits like blackberries and avocado for potassium instead.
Do almonds have potassium?
Yes, almonds are a great source of potassium on keto. Just 1 ounce provides 200mg potassium, or 4% of your daily needs.
Are potassium supplements safe?
Potassium supplements like potassium citrate and potassium gluconate can be safely used on keto if needed. Always consult your doctor before trying supplements.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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