How much potassium in watermelon?

What's the potassium content of watermelon?

Watermelon is a great dietary source of potassium. A serving contains 320 mg, or about 9.5% of the daily required intake!

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 and stroke.[1,2]

Also, potassium may prevent osteoporosis, as it regulates calcium metabolism. Furthermore, potassium is crucial for glucose metabolism and preventing diabetes.

Additionally, 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 and 3,400 mg for women and men, respectively.

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]

How much potassium is in a service of watermelon?

Actually, watermelon is a great dietary source of potassium. It contains 112 mg of potassium per 100 g.

A cup of watermelon contains 170 mg of potassium, while a large slice of watermelon contains 320 mg, or about 9.5% of the daily required dose.[5]

Potassium in watermelon hydrates the body

Potassium, along with sodium, chloride, magnesium, and calcium are important minerals, known as electrolytes. They’re involved in many functions in the human body. For instance, electrolyte imbalances may lead to muscle cramps, fatigue, headaches, and many other adverse effects.

When we sweat, we lose more than water. We lose electrolytes as well. We have to replenish both.

Therefore, consuming foods high in water and electrolytes is the best way to stay hydrated.

Eating watermelon is good for hydration, as it’s pretty rich in potassium, while it contains traces of magnesium, calcium, and sodium.

Consuming fruits and vegetables high in water is the best way to stay hydrated. Besides watermelon, cucumber, tomato, pineapple etc. hydrate the body! Active people could benefit from drinking fruit juices as well. For instance, orange juice and cranberry juices are high in electrolytes! Moreover, fruits and vegetables contain the purest water. They’re natural filters!

Other foods high in potassium

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

For instance, common foods like banana, potato, cucumber, and even dark chocolate are rich in potassium!

Above all, eating a wide variety of foods with potassium is safe. Healthy people won’t exceed the upper safe dose of potassium from diet. Only 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.