Avocado is the richest fruit and one of the richest foods in potassium. It contains between 351-507 mg of potassium per 100g, depending on the variety, and up to 7% of the DV per serving.
Does avocado have potassium?
Avocado is a good dietary source of potassium. California avocados contain 507 mg of potassium per 100g. A whole California avocado ψονταινσ 690 mg of potassium. This amount is 20% of the Daily Value (DV). A typical serving provides 254 mg of potassium, or 7% of the DV.[1]
On the contrary, Florida avocados have a smaller potassium content. They have only 351 mg of potassium per 100g. Hence, Florida varieties have approximately 44% less potassium than California avocado varieties, such as Fuerte and Hass.
As Florida avocados are much bigger than California varieties, a whole fruit has about 1,070 mg of potassium, or 31% of the DV. A serving provides 176 mg of potassium, or 5% of the DV.
What’s the potassium content of avocado-based foods?
Guacamole, the popular avocado-based dip, is also a good dietary source of potassium. It contains 472 mg of potassium per 100g. A tbsp has 71 mg of potassium, or 2% of the DV. A typical serving has 330 mg of potassium, or 10% of the DV.
Avocado toast has approximately 460 mg of potassium per 100g. A typical avocado toast provides 350 mg of potassium, or 10% of the DV. Wheat is also a good dietary source of potassium. It contains about 345 mg of potassium per 100g. A slice of bread provides approximately 145 mg of potassium, or 4% of the DV.
On the contrary, avocado oil has negligible amounts of potassium.
Do avocado have more potassium than other common fruits?
Actually, avocado is the richest fruit in potassium. Common fruits such as kiwi, pomegranate, watermelon, cantaloupe, apricot, cherry, strawberry, papaya, mango, and orange, are great dietary sources of potassium as well. But, they have less potassium than avocado.
Does avocado have more potassium than banana?
Florida avocados have a similar potassium content to bananas. Both have approximately 350-360 mg of potassium per 100g. On the other hand, California avocados have about 41% more potassium than bananas!
Do we absorb the potassium of avocado?
We absorb most potassium of avocado. It’s estimated that the body absorbs approximately 90% of dietary potassium.
Can we increase the absorption of potassium in avocado?
Magnesium depletion can contribute to potassium deficiency by increasing urinary potassium losses.[2]
Therefore, consuming a wide variety of foods high in magnesium, like spinach, almonds, peanuts, and pumpkin seeds, might help maintain normal potassium levels. Banana and avocado are both high in magnesium and potassium!
What foods inhibit potassium absorption?
Caffeine, smoking cigarettes, drugs, and extreme diets may reduce the absorption of potassium and cause potassium deficiency.
Consuming high amounts of caffeine can also lead to decreased levels of potassium. Caffeine is diuretic. So, too much caffeine may cause increased loss of potassium via the urine stream. So, better drink coffee, tea, energy drinks, or other caffeinated beverages in moderation.[3]
Cigarette smoking may deplete potassium as well. People who smoke more than 12 cigarettes a day have higher risk of potassium deficiency.[4]
In addition, certain drugs may inhibit the absorption of potassium. People who follow extreme diets may also have low levels of potassium.
How much potassium do we need a day?
The recommended daily intake of potassium is 2,600 for adult women and 3,400 mg for adult men. Children and teenagers require lower doses. Pregnant women require about 2,900 mg, whereas lactating women require 2,800 mg of potassium a day.
Healthy people can safely consume much higher doses, though.
On the other hand, patients with certain diseases, such as kidney disease, should consume much lower dosages than the recommended intake.
Poor diet, diarrhea, vomiting, or the use of certain medications can cause low levels of potassium in healthy people.
Can avocado help us meet our daily needs?
Avocado is healthy and has a great nutritional value. But, we have to be cautious with portion sizes. Avocado has many calories. Overconsumption of avocado can make us gain weight.
Thus, most people should eat no more than a serving. This amount provides 176-254 mg of potassium, depending on the variety. This dose is 5-7.5% of the DV. Certainly, avocado can help us meet our daily needs of potassium!
Other common foods high in potassium
Potassium is found in abundant in many fruits and vegetables. Also, seeds, nuts (e.g. walnuts), and beans are among the richest foods in potassium. Cereals and animal food, such as meat, poultry, fish, eggs, and milk have lower concentrations of potassium.
A whole food plant-based diet provides three times more potassium than the average American diet.
Health benefits of potassium
Potassium is an essential nutrient. It’s present in all body tissues. It’s required for normal cell function, kidney function, and glucose metabolism.
Diets high in potassium may reduce the risk of diabetes, high blood pressure, stroke, and possibly other cardiovascular diseases. Especially when combining with low-sodium diets.[5,6,7]
In addition, potassium is involved in muscle contraction and nerve transmission. Potassium is a key electrolyte. Strenuous exercise or heavy sweating may lead to significant potassium losses. We have to replenish it. For instance, a common sign of potassium deficiency among athletes is muscle cramps. Hence, avocado is a great ingredient to any post-workout smoothie.[8]
As avocado is high in potassium, magnesium, and water is good for hydration as well.
Furthermore, potassium may decrease the risk of developing osteoporosis and kidney stones, as it regulates calcium metabolism. Increased consumption of potassium from fruits and vegetables is associated with increased bone mineral density and improved bone health.
Can people who follow a diet low in potassium eat avocado?
However, people with chronic kidney disease, diabetes, congestive heart failure, adrenal insufficiency, liver disease, or people who take certain drugs should significantly reduce their daily potassium intake. They have impaired urinary potassium excretion. Actually, they have to take dosages below the recommended daily intake for healthy people.
These patients should consult a physician or registered dietitian about appropriate potassium intakes from all sources. Otherwise, potassium serum levels can be significantly increased, leading to hyperkalemia. Symptoms of high levels of potassium in the blood may be muscle weakness, paralysis, heart palpitations, burning sensation, and cardiac arrhythmias.
So, people who have to follow a low-potassium diet shouldn’t eat avocado. After all, it’s the richest fruit in potassium, and one of the richest dietary sources of potassium!
Always consult your physician before changing your diet or taking dietary supplements.
Why should you regularly eat avocado?
Avocado has a great nutritional value and many health benefits. Above all, it’s packed with antioxidant compounds, healthy fats (e.g. monounsaturated fat, omega-3s) and fiber. Also, avocado has the highest protein content among common fruits!
Moreover, avocado consumption doesn’t raise blood sugar levels because it’s low in carbs and sugar.
Also, avocado is packed with compounds which promote a good night’s sleep. So, eating avocado late at night may improve sleep quality!
