White rice contains negligible amounts of potassium. In contrast, brown and wild rice is a good dietary source, containing up to 910% more potassium.
Why do we need potassium?
Potassium is an essential nutrient. It’s present in all body tissues. Adequate amounts of potassium may lower high blood pressure, and decrease the risk of cardiovascular disease, stroke, and diabetes. Also, it’s vital for glucose metabolism.[1,2]
Also, potassium may decrease the risk of developing osteoporosis, as it regulates calcium metabolism.
Moreover, potassium is an electrolyte. It’s involved in muscle contraction and the transmission of nerve impulses. We lose high amounts during sweating or exercise. Hence, we have to replenish it. A common sign of potassium deficiency is muscle cramp![3]
How much potassium do we need a day?
The recommended daily intake of potassium is 2,600 for women and 3,400 mg for men.
Children and teenagers require lower doses. Pregnant women require about 2,900 mg, while lactating women require 2,800 mg of potassium a day.[4]
Healthy people can safely consume much higher doses. But, people with certain diseases, such as kidney disease, shouldn’t exceed the maximum safe dose. They have to follow a low-potassium diet.
Always consult your physician before taking a dietary supplement, or changing your diet.
Is rice high in potassium?
Potassium concentrations of rice significantly depend on the rice type.
White rice is poor in potassium. It contains negligible amounts. In fact, cooked white rice contains only 10 mg of potassium per 100 g, or only 17 mg per cup. Hence, white rice is suitable for people who have to follow a low-potassium diet.[5]
On the other hand, brown rice contains much greater amounts of potassium. It contains 61 mg per 100 g, or almost 100 mg of potassium per cup! Thus, brown rice contains approximately 500% more potassium than white rice!
Furthermore, cooked wild rice contains approximately 100 mg of potassium per 100 g, or 170 mg per cup! This dose is 5% of the recommended daily intake. Most noteworthy, wild rice contains about 910% more potassium than white rice!
As a rule of thumb, we should consume brown or wild rice. Whole-grains have a superior nutritional value. They contain more protein, fiber, vitamins, minerals, and other health-promoting phytonutrients.
For instance, brown rice is richer in protein, fiber, vitamins, and minerals such as iron, zinc, manganese, calcium, phosphorus etc., as compared to white rice.
Potassium content of white vs brown rice flour
Moreover, white rice flour contains 75 mg of potassium per 100 g, while brown rice flour contains 265 mg. Hence, brown rice flour contains 250% more potassium!
In fact, a slice of brown rice bread contains approximately 58 mg of potassium.
Also, rice crackers contain 243 mg of potassium per 100 g, or 73 mg per serving.[6]
Common foods high in potassium
Actually, nuts, seeds, beans, many vegetables and fruits are high in potassium.
Following a diet high in potassium is easy. Even favorite foods like bananas, potatoes, and dark chocolate are excellent dietary sources of potassium!
On the other hand, animal-based foods, such as meat, poultry, fish, eggs, and milk contain moderate amounts.
