Are potatoes rich in potassium?

Potatoes are particularly rich in potassium. A serving can provide more than 50% of the daily required dose! Avoid boiling potatoes, though, as most potassium will leach into the water!

Health benefits of potassium

Potassium is an essential nutrient. We have to get it daily from our diet.

Potassium is important for good health. It’s present in all body tissues. The human body has about 140g of potassium.

Consuming a wide variety of foods high in potassium may lower high blood pressure, and decrease the risk of cardiovascular disease and stroke.[1,2]

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

Furthermore, potassium is crucial for glucose metabolism. Thus, it plays a key role in weight loss and preventing diabetes.

Athletes might benefit from a diet high in potassium as well. Potassium is a crucial electrolyte. It’s involved in muscle contraction and the transmission of nerve impulses. Potassium deficiency may lead to muscle cramps![3]

Not only, potatoes are particularly rich in potassium, but also they’re an excellent dietary source of carbs. Consuming foods containing high-quality carbs after a workout significantly decreases recovery time, as they help quickly replenish glycogen stores.

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

How much potassium in potatoes?

Potatoes are excellent dietary sources of potassium. 100g of baked potatoes (with the skin) contain 535 mg of potassium, or 15% of the daily required dose.

Furthermore, a medium potato contains about 926 mg of potassium, or 27% DV (Daily Value), while a serving contains more than 50% DV!

Thus, consuming potatoes could boost our daily potassium intake.

Prefer organic potatoes to boost potassium intake

Moreover, you should prefer consuming potatoes with the skin. The peel is pretty rich in many nutrients. Potassium as well.

In fact, you’ll get about 37% more potassium by eating potatoes with the skin!

Certainly, you should prefer organic potatoes if you don’t peel them. Potatoes are crops with particularly high pesticide residues in their skin.[5]

The potassium content of potatoes also depends on potato cultivars, agricultural methods, soil, and weather conditions.

Does cooking method affect potassium content?

Cooking significantly reduces the potassium content of potatoes. In fact, boiling potatoes is the worst way to cook them. Potassium content of boiled potatoes is decreased by 50%.

Cutting potatoes into pieces is even worse. Potassium content is decreased by 75%.[6,7]

Hence, if you want to maximize the potassium intake from potatoes, you better steam them without cutting them into pieces. Moreover, most potassium is preserved when we bake, roast, or microwave potatoes.

This way, potatoes preserve most of their nutrients as well. Actually, potatoes are excellent dietary sources of vitamin C, phosphorus, magnesium, sulfur, zinc, manganese, and iron.

In contrast, patients with chronic kidney disease who should significantly reduce potassium intake should boil small potato pieces. Most potassium will leach into the water!

Do other potato products contribute to potassium intake?

Moreover, many other potato products could contribute to the daily potassium intake. For instance, potato bread (718 mg potassium per 100g), potato sticks (1240 mg), and potato chips (600-1,300 mg) are excellent dietary sources of potassium as well.

But, you shouldn’t overeat highly processed foods. They tend to be packed with salt and fat, which might lead to obesity.

On the other hand, you could enjoy homemade French fries and potato chips without the extra calories and fat, using an air fryer. In fact, homemade French fries are pretty healthy, packed with nutrients. They contain about 400 mg of potassium per 100g![8]

You’ll find a wide variety of air fryers on Amazon. Your family will enjoy healthy crispy foods!

Other foods high in potassium

Actually, following a diet high in potassium is easy. There is a wide variety of foods rich in potassium. Nuts, seeds, beans, and many vegetables and fruits are excellent dietary sources of potassium.

Consuming too much potassium isn’t a problem for healthy people. Excess potassium is easily excreted in the urine. But, people with certain health issues like kidney disease should limit their potassium intake. They should prefer foods with low/moderate potassium levels, such as strawberries.