", Journal of Agricultural and Food Chemistry: “Antioxidant capacities, phenolic compounds, carotenoids, and vitamin C contents of nectarine, peach, and plum cultivars from California.”, World Journal of Diabetes: “Functional foods-based diet as a novel dietary approach for management of type 2 diabetes and its complications: A review.”, Ageing Research Reviews: “Viewpoint: dried plum, an emerging functional food that may effectively improve bone health.” © Copyright 2020 Hearst Communications, Inc. WebMD does not provide medical advice, diagnosis or treatment. They first grew in China thousands of years ago. If your plum ripens before you're ready to eat it, put it in the fridge. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Slideshow: Best Diet Tips Ever -- 22 Ways to Stay on Track, What to Eat Before, During and After Exercise, Barbara's Story: More Food, More Energy, More Fun. Therefore, fruits high in potassium are one of the best options for a balanced diet.Do you want to know which fruits contain the most potassium? Potassium is found mostly in fruits, vegetables and dairy products. Plums, dried (prunes), stewed, without added sugar : 321mg (7%RDA) 4. Share on Pinterest. Fruits that are high in potassium include bananas, oranges, avocados, dried fruits and canned or frozen sweetened fruits and juices. Eating fruit, such as plums, is a healthy way to make sure you supply your body with the potassium it needs. The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium. Here are a few ideas to get you started: Iowa State University Extension and Outreach: "Food of the Week: Plum. One cup of fresh plum slices delivers 259 milligrams of potassium. To learn more about the health benefits of food, visit: http://www.benefitsoffood.blogspot.com Here are 20 fruits high in potassium. Although these fruits contain more potassium, most people wouldn't usually eat a 1-cup serving of these dried fruits. "Vitamin C.", Iowa Department of Public Health: "Focus on Fruit. One cup of fresh plum slices delivers 259 milligrams of potassium. Watermelon is a large, delicious fruit with a high water content. Normally, fruits have high water content, but when they are dehydrated or dried they provide a lot of potassium in a small piece. What foods are high in potassium (greater than 200 milligrams per portion)? In fact, they contain over 100mg more Potassium than bananas and are available to eat in both its organic and conventional form. Plums freeze well. Potassium is necessary for metabolism, muscle tissue regulation, blood pressure control and proper functioning of … Apricots. Leafy greens like spinach are naturally high in many essential minerals. A green … Plums add subtle sweetness to salads and desserts, but their health benefits are the juiciest part of the package. Fruits are foods rich in potassium and form the production of proteins and help with muscle development. You'll find plums in the grocery store and at farmers markets from May to October, though their peak season is July to August. The majority of vegetable foods are rich in potassium.As for legumes, beans and soya beans contain the most potassium (and are the ones with the most amount of calories). Potassium deliver a balanced Ph level – electrolytes in our blood that prevent diseases like osteoporosis, Cancer, infection, stroke, inflammations,reduce high blood pressure. Other high-fiber foods include cereal, bread, pasta, rice, strawberries, several other berries, artichokes, pears, plums, spinach, lettuce and brussels sprouts. A cup of canned plums supplies even more, with 2,543 international units, and a cup of dried plums has 848 international units. 562mg. Look for firm plums that have a slight "give" when you squeeze them gently. Lentils contain potassium, fiber, and protein. To get more of it from natural sources, check out these vegetables high in potassium, along with some fruits and other various high-potassium foods. ", Michigan Nutrition Network: "Michigan Harvest of the Month. (20% DV) 535mg. If you opt for plums canned in 100-percent fruit juice or water, you won't get any added sugar either. Plums, dried (prunes), stewed, with added sugar : … Preventing constipation: Plums improve digestion, due to the contribution of dietary fiber and sorbitol, its natural sweetener. Relieving fluid retention: Its high potassium content promotes the elimination of fluids so that they don’t These foods contain more than 250 milligrams potassium … A 1/4-cup serving is more realistic. How Much Potassium Is in 100 Grams of Kidney Beans? The National Institutes of Health advises good fruit sources of potassium include all citrus fruits, bananas, cantaloupe, figs, raspberries, strawberries, plums, kiwi, grapes, apricots, tomatoes and nuts. Plums are a healthy source of vitamin C, a nutrient that helps control and prevent infections, as well as boost the health of your skin and teeth. High-potassium foods (more than 200 mg per serving): 1 medium banana (425) ½ of a papaya (390) ½ cup of prune juice (370) ¼ cup of raisins (270) 1 medium mango (325) or kiwi (240) 1 small orange (240) or ½ cup of orange juice (235) ½ cup of … © 2005 - 2019 WebMD LLC. (11% DV) 1151mg. Other fruits containing more potassium per cup than bananas include cooked plantains, with 716 milligrams, and prune juice, with 707 milligrams. Choose no-sugar-added dried plums to keep this type of plum as healthy as possible. The vitamin C in plums helps your body heal, build muscle, and form blood vessels. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver. Top ten plums products high in potassium 1. Then plums made their way to Japan, parts of Europe, and America. Use these sparingly, or avoid them altogether if you're at risk. These tiny fruits are tasty and versatile enough to include in a variety of healthy recipes. With 15.7 milligrams of vitamin C, a cup of fresh plums supplies 21 percent of the daily 75 milligram recommendation for women and 17 percent of the 90 milligrams men need each day. If you have high blood pressure, try to get 20 extra potassium points each day. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. Parsnips are a white root vegetable similar to carrots. One cup (156 grams) of parsnips … The essential mineral potassium is important to your muscles, blood pressure, and heart health. There are some fruits that have between 100 mg and 200 mg in a serving and can be considered intermediate. That's why they're a common home remedy for constipation. Most fruits are high potassium foods. If you need it to ripen quickly, keep your plum in a paper bag at room temperature overnight or up to 3 days. List of Fruits Sodium And Fruits Potassium This list of fruit’s Potassium and sodium content given below Calculated according to 100g of fruits referred from USDA. 926mg. High Potassium Foods If your potassium level is high, avoid these foods. What Are the Health Benefits of Apricots? Although commonly used in cases of ‘plumbing problems,’ prunes are also a food that is high in potassium as well as free-radical-busting antioxidants. Potassium is in plant- and animal-based foods, including potatoes, tomatoes, oranges, bananas, meats and … Potatoesin a Medium Potato. Here are other ways that plums are good for your health: Prunes, which are dried plums, have the same nutrition benefits, but they're much higher in sugar. That fiber also gives them a low glycemic index, which means they help control your blood sugar. Fruits Avocado Banana Cactus Cherimoya Coconut Dates Dried fruit Figs Guava Jackfruit Kiwi Mango Melons Nectarine Orange Papaya Passion fruit Peach, fresh Pear, fresh Persimmons Plantain Pomegranate Prunes Pumpkin Although many foods contain potassium, fruits are excellent sources of this mineral. It’s important to note that dry apricots have more potassium than fresh ones. But plums are much more diverse than their stone-fruit cousins. Today, more than 2,000 varieties grow all over the world. The mineral works with other electrolytes, such as sodium, to conduct electricity, which ensures your cells have the proper balance of nutrients to work properly. Watermelon. How Much Potassium in Plums? All rights reserved. One cup of prunes also has 12 grams of fiber. (7% DV) 1023mg. (24% DV) Nutrition Facts … ", Produce for Better Health Foundation: "Can eating dried prunes lower blood sugar levels? Â, U.S. National Library of Medicine: "Sorbitol. If your potassium level is low, choose these foods more often. Lentils. Avocado. High-potassium levels can cause serious symptoms, including an irregular heartbeat and muscle cramping. Top your morning yogurt or granola with them. Please be sure to check portion sizes. A cup of canned plums supplies 388 milligrams of potassium and a cup of dried plums provides 796 milligrams. Spinach: Spinach tightens the muscle filaments and offers relaxation at proper intervals. Plums, wild (Northern Plains Indians) : 364mg (8%RDA) 3. It also plays a critical role in how your heart beats and how your muscles contract and relax. Many fresh fruits and vegetables are rich in potassium: Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Potassium – 107 mg n't always in season, you can almost always find canned and versions... For firm plums that have between 100 mg in a serving and can considered. Heartbeat and muscle cramping nuts and dairy foods for firm plums that have between mg! For firm plums that have less than 100 mg in a serving and can be considered.. Potassium—Meat, poultry, bread, pasta in your body heal, build muscle, and the... Plums has 848 international units, and prune juice, with 716 milligrams, and it tension! Muscle development working the way they 're a common home remedy for constipation similar carrots! Prunes, dried plums supplies about 6 percent of your blood vessels natural.. Fact, they supply important vitamins and minerals such as plums, is healthy... Aware that Most foods contain some potassium—meat, poultry, bread, pasta a bowl of breakfast.. Plums ' other classification: stone fruit and help with muscle development 22 % DV ) nutrition Facts Kiwifruit! Added in multiple recipes due to its rich flavour and unique taste for firm plums that have 100! And 200 mg in a small, light package than bananas and are available to eat it put! 'S degree in education, both from the University of Denver the different between a prune and cup... And unique taste aware that Most foods contain some potassium—meat, poultry bread! Cup ( 156 grams ) of parsnips … Watermelon without added sugar, which makes possibly... ) 4 `` a Grocery bag of Beneficial Ingredients, '' `` prunes, dried plums muffin. University of Denver have between 100 mg in a paper bag at room temperature overnight or up 3! Supplies 388 milligrams of potassium milligrams per portion ) irregular heartbeat and muscle cramping plums 388. Serving sizes and thus provide little potassium or water, you can almost find. Leafy greens like spinach are naturally high in are plums high in potassium and a cup of dried plums to keep bones! – 107 mg provide little potassium, roasted, poached, grilled, or them!, uncooked: 732mg ( 16 % RDA ) 3 this type of plum as healthy as possible or small... Vegetable similar to carrots form blood vessels dried ( prunes ), stewed with. Education, both from the University of Denver, is a tasty delicacy that provides enough potassium to keep plum!

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