Is chocolate rich in potassium?

Dark chocolate is an excellent dietary source of potassium. Just a small 1 oz serving contains 203 mg of potassium, or 6% of the required daily dose.

Health benefits of potassium

Potassium is an essential nutrient, vital for good health. It’s present in all body tissues. The human body contains about 140g of potassium.

Consuming adequate amounts of potassium may lower high blood pressure, and decrease the risk of cardiovascular disease and stroke.[1,2]

Also, potassium may prevent osteoporosis, as it regulates calcium metabolism.

Furthermore, potassium is crucial for glucose metabolism, promoting weight loss and preventing diabetes.

Moreover, potassium is a crucial electrolyte. It’s involved in muscle contraction and the transmission of nerve impulses. Athletes and people who sweat a lot should replenish it daily. Potassium deficiency may lead to muscle cramps![3]

How much potassium do we need a day?

The recommended daily intake of potassium is 2,600 mg for women and 3,400 mg for men.

Children and teenagers require lower dosages.

Pregnant women require about 2,900 mg, while lactating women require 2,800 mg of potassium a day.[4]

What’s the potassium content of dark chocolate?

Dark chocolate is pretty rich in potassium. Chocolate with 60% cacao solids contains 567 mg of potassium, while chocolate with 70% cacao solids contains 715 mg. Hence, chocolate with at least 70% cacao solids contains about 26% more potassium![5]

In other words, a small 1 oz serving of 60% chocolate contains 161 mg of potassium, or about 5% DV (Daily Value). A 1 oz serving of 70% chocolate contains 203 mg of potassium, or 6% DV.

Dark chocolate is particularly high in iron as well.

Is milk & white chocolate high in potassium?

Milk and white chocolate contains much lower amounts of potassium. Actually, milk chocolate contains 75% less potassium, while white chocolate contains 60% less potassium than dark chocolate with 70% cacao solids.

A 1 oz serving of milk chocolate has 56 mg of potassium. A serving of white chocolate has 80 mg of potassium, or about 2% DV.

Other foods high in potassium

Following a diet high in potassium is easy. There are too many foods with potassium. Nuts, seeds, beans, and many vegetables and fruits are excellent dietary sources.

Even common foods like banana, watermelon, and potato are pretty rich in potassium!

Getting too much potassium isn’t a problem for healthy people. Excess potassium is easily excreted in the urine.