Avocado. With 15.7 milligrams of vitamin C, a cup of fresh plums supplies 21 percent of the daily 75 milligram recommendation for women and 17 percent of the 90 milligrams men need each day. Other fruits containing more potassium per cup than bananas include cooked plantains, with 716 milligrams, and prune juice, with 707 milligrams. All rights reserved. Preventing constipation: Plums improve digestion, due to the contribution of dietary fiber and sorbitol, its natural sweetener. Add fresh plum slices to a peanut butter sandwich or chop them and scatter them over a bowl of breakfast cereal. You'll find plums in the grocery store and at farmers markets from May to October, though their peak season is July to August. Be aware that most foods contain some potassium—meat, poultry, bread, pasta. ", U.S. Department of Agriculture: "Plums, Raw," "Prunes, dried. (20% DV) 535mg. It helps your body get rid of sodium when you pee, and it lessens tension in the walls of your blood vessels. Potassium is in plant- and animal-based foods, including potatoes, tomatoes, oranges, bananas, meats and … Plums add subtle sweetness to salads and desserts, but their health benefits are the juiciest part of the package. Fruits that are high in potassium include bananas, oranges, avocados, dried fruits and canned or frozen sweetened fruits and juices. List of Fruits With High Sodium And Potassium. A cup of canned plums supplies even more, with 2,543 international units, and a cup of dried plums has 848 international units. To get more of it from natural sources, check out these vegetables high in potassium, along with some fruits and other various high-potassium foods. Fruits are foods rich in potassium and form the production of proteins and help with muscle development. That explains plums' other classification: stone fruit. 100g of Apricot Fruit contain Sodium – 1 mg Potassium – 259 mg Low-potassium levels can cause muscles to become weak. Apricots. The plum, that's who. Cut them up with other stone fruits for a fresh fruit salsa. (12% DV) 312mg. High-potassium foods (more than 200 mg per serving): 1 medium banana (425) ½ of a papaya (390) ½ cup of prune juice (370) ¼ cup of raisins (270) 1 medium mango (325) or kiwi (240) 1 small orange (240) or ½ cup of orange juice (235) ½ cup of … One cup of prunes also has 12 grams of fiber. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver. If your potassium level is low, choose these foods more often. You need potassium to keep your bones, intestines and colon working the way they're supposed to, as well. (7% DV) 1023mg. Relieving fluid retention: Its high potassium content promotes the elimination of fluids so that they don’t Certain fruits and vegetables are high in potassium and others are lower. She started writing in 2007 and has been published in Teaching Tolerance magazine. The majority of vegetable foods are rich in potassium.As for legumes, beans and soya beans contain the most potassium (and are the ones with the most amount of calories). What foods are high in potassium (greater than 200 milligrams per portion)? ", Journal of Agricultural and Food Chemistry: “Antioxidant capacities, phenolic compounds, carotenoids, and vitamin C contents of nectarine, peach, and plum cultivars from California.”, World Journal of Diabetes: “Functional foods-based diet as a novel dietary approach for management of type 2 diabetes and its complications: A review.”, Ageing Research Reviews: “Viewpoint: dried plum, an emerging functional food that may effectively improve bone health.” But plums are much more diverse than their stone-fruit cousins. The potassium and sodium are in milligrams. Fruits Avocado Banana Cactus Cherimoya Coconut Dates Dried fruit Figs Guava Jackfruit Kiwi Mango Melons Nectarine Orange Papaya Passion fruit Peach, fresh Pear, fresh Persimmons Plantain Pomegranate Prunes Pumpkin Sara Ipatenco has taught writing, health and nutrition. Plums, wild (Northern Plains Indians) : 364mg (8%RDA) 3. Plums are a healthy source of vitamin C, a nutrient that helps control and prevent infections, as well as boost the health of your skin and teeth. They can be large or small, with red, purple, green, yellow, or orange skin, and pink, yellow, or orange flesh. Here are other ways that plums are good for your health: Prunes, which are dried plums, have the same nutrition benefits, but they're much higher in sugar. The mineral works with other electrolytes, such as sodium, to conduct electricity, which ensures your cells have the proper balance of nutrients to work properly. Most fruits are high potassium foods. In this table we have included those that have less than 100 mg in a serving of the food. One cup of pitted prunes has 66 grams of the sweet stuff. The avocado (14) is a tasty delicacy that provides enough Potassium to sustain an individual’s body. A 1/4-cup serving is more realistic. Plums (aka, prunes): 732 mg Papaya, 603 mg Apricots, 1,150 mg Raisins, 749 mg Apples, 450 mg Bananas, 1491 mg Figs, 780 mg VeggiesFresh, crisp, green and starchy vegetables are another fine source of potassium. While all the foods on this list are high in potassium… The following table lists foods that are high in potassium. One cup of fresh plums has 569 international units of vitamin A, which is 24 percent of the 2,333 international units women need each day and 19 percent of the 3,000 international units men should aim for on a daily basis. Potatoesin a Medium Potato. To learn more about the health benefits of food, visit: http://www.benefitsoffood.blogspot.com Here are 20 fruits high in potassium. © 2005 - 2019 WebMD LLC. Â, U.S. National Library of Medicine: "Sorbitol. © Copyright 2020 Hearst Communications, Inc. … List of Fruits Sodium And Fruits Potassium This list of fruit’s Potassium and sodium content given below Calculated according to 100g of fruits referred from USDA. Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. Although commonly used in cases of ‘plumbing problems,’ prunes are also a food that is high in potassium as well as free-radical-busting antioxidants. (22% DV) Nutrition Facts for Kiwifruit. Plums, dried (prunes), stewed, with added sugar : … Lentils are a small, round … ", Produce for Better Health Foundation: "Can eating dried prunes lower blood sugar levels? The portion size is ½ cup unless otherwise stated. Potassium creates electricity in your body, which isn't as dangerous as … "A Grocery Bag of Beneficial Ingredients," "Do you know the different between a prune and a dried plum?" ", American Heart Association: "How Potassium Can Help Control High Blood Pressure. It also plays a critical role in how your heart beats and how your muscles contract and relax. That fiber also gives them a low glycemic index, which means they help control your blood sugar. If you need it to ripen quickly, keep your plum in a paper bag at room temperature overnight or up to 3 days. One cup of fresh plum slices delivers 259 milligrams of potassium. That's why they're a common home remedy for constipation. WebMD does not provide medical advice, diagnosis or treatment. In fact, they contain over 100mg more Potassium than bananas and are available to eat in both its organic and conventional form. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Slideshow: Best Diet Tips Ever -- 22 Ways to Stay on Track, What to Eat Before, During and After Exercise, Barbara's Story: More Food, More Energy, More Fun. ", Harvard Health Publishing: "Resolution: Eat your way to a healthy heart," "Nutritional strategies to ease anxiety." If you opt for plums canned in 100-percent fruit juice or water, you won't get any added sugar either. ... a diet high in salt can increase the need for potassium. Plums freeze well. Today, more than 2,000 varieties grow all over the world. Therefore, fruits high in potassium are one of the best options for a balanced diet.Do you want to know which fruits contain the most potassium? The essential mineral potassium is important to your muscles, blood pressure, and heart health. Plums supply small doses of iron, vitamin E and vitamin K, too. The values in the table are for a 100 grams of food (about 3 1/2 ounces). U.S. Department of Agriculture: Plums, Raw, U.S. Department of Agriculture: Plums, Canned, Purple, Juice Pack, Solids and Liquids, U.S. Department of Agriculture: Plums, Dried (Prunes), Stewed, Without Added Sugar, University of Maryland Medical Center: Potassium, Harvard School of Public Health: Vitamin C, Harvard School of Public Health: Vitamin A. Potassium is necessary for metabolism, muscle tissue regulation, blood pressure control and proper functioning of … How Long Does Coronavirus Live On Surfaces? How Much Potassium Is in 100 Grams of Kidney Beans? Please be sure to check portion sizes. Canned plums add flavor and nutrition to a fruit salad and also pair well with low-fat frozen yogurt. However, eating a large amount of a low-potassium food can cause potassium to add up to dangerous levels. What Two Minerals & Vitamins Come From Frozen Mangoes? Who are you calling a drupe? Many fresh fruits and vegetables are rich in potassium: Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Plums, dried (prunes), stewed, without added sugar : 321mg (7%RDA) 4. If your plum ripens before you're ready to eat it, put it in the fridge. Stir chopped, dried plums into muffin batter or add them to your favorite pancake recipe. Top ten plums products high in potassium 1. Kiwifruit. Parsnips. There are some fruits that have between 100 mg and 200 mg in a serving and can be considered intermediate. 100 grams … They first grew in China thousands of years ago. What Are the Health Benefits of Apricots? Fruits rich in potassium / Certain High Potassium Fruits are Raisin contain 825gm Prunes contain 732mg Dates contain 696mg Avocado contain 485mg Sapote contain 454mg Â. A green … Just two wedges of … You need 4,700 milligrams of potassium each day, so a cup of fresh plums supplies about 6 percent of your daily requirement. Although many foods contain potassium, fruits are excellent sources of this mineral. Parsnips are a white root vegetable similar to carrots. Lentils. A cup of canned plums supplies 388 milligrams of potassium and a cup of dried plums provides 796 milligrams. Share on Pinterest. Plums are great raw, roasted, poached, grilled, or sautéed. These foods contain more than 250 milligrams potassium … Look for firm plums that have a slight "give" when you squeeze them gently. per Cup. This famous fruit can be added in multiple recipes due to its rich flavour and unique taste. Potassium is found mostly in fruits, vegetables and dairy products. On average, one should try to eat 60-120 potassium points a day The foods richest in potassium are fruits, vegetables, dry beans, dairy, and fish To make counting potassium easier, potassium mg have been converted to potassium points [ie: 1 potassium point =39mg] You need 4,700 milligrams of... Function of Potassium. Watermelon is a large, delicious fruit with a high water content. A cup of canned plums delivers 7.1 milligrams of vitamin C and a cup of dried plums supplies 7.2 milligrams. Watermelon. 100g of Apple Fruit contain Sodium – 1 mg Potassium – 107 mg . Oh, and if you’ve ever wondered why prunes have an almost magical power to relieve constipation, it’s because they are high in a natural laxative known as dihydrophenylistatin. A drupe is a fruit that has seeds surrounded by rock-like pits. "Vitamin C.", Iowa Department of Public Health: "Focus on Fruit. Here are a few ideas to get you started: Iowa State University Extension and Outreach: "Food of the Week: Plum. Just remove the pit first. Leafy greens like spinach are naturally high in many essential minerals. Lentils contain potassium, fiber, and protein. One cup of fresh plum slices delivers 259 milligrams of potassium. While fresh plums aren't always in season, you can almost always find canned and dried versions in large supermarkets. Potassium creates electricity in your body, which isn't as dangerous as it sounds. Other high-fiber foods include cereal, bread, pasta, rice, strawberries, several other berries, artichokes, pears, plums, spinach, lettuce and brussels sprouts. Dried fruits are a great snack to take along. 926mg. Then plums made their way to Japan, parts of Europe, and America. The National Institutes of Health advises good fruit sources of potassium include all citrus fruits, bananas, cantaloupe, figs, raspberries, strawberries, plums, kiwi, grapes, apricots, tomatoes and nuts. A one-cup serving of raw spinach contains 167… These tiny fruits are tasty and versatile enough to include in a variety of healthy recipes. The vitamin C in plums helps your body heal, build muscle, and form blood vessels. 562mg. Spinach: Spinach tightens the muscle filaments and offers relaxation at proper intervals. Potassium in Plums. No matter how you choose to eat plums, they supply important vitamins and minerals such as potassium. High-Potassium Fruits and Vegetables. Normally, fruits have high water content, but when they are dehydrated or dried they provide a lot of potassium in a small piece. Plums belong to the same family as peaches, nectarines, and apricots. The potassium in plums is good for blood pressure control in two ways. Take a look at the following ranking and make a note of the fruits with the most potassium and try and add them into your diet. They pack a lot of nutrition in a small, light package. The exact amounts can vary but below is a general guide for foods that are considered high and low in potassium. Knowing the quantity of potassium in foods is important for those people what want to follow a low potassium diet, mainly for health problems such as kidney failure.. ", Michigan Nutrition Network: "Michigan Harvest of the Month. It’s important to note that dry apricots have more potassium than fresh ones. It's great for your eyes, too. Use these sparingly, or avoid them altogether if you're at risk. Some however are low in potassium or have small serving sizes and thus provide little potassium. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. One cup (156 grams) of parsnips … Top your morning yogurt or granola with them. Fresh plums don't contain any added sugar, which makes them possibly your best bet when it comes to eating the fruit. How Much Potassium in Plums? High Potassium Foods If your potassium level is high, avoid these foods. Choose no-sugar-added dried plums to keep this type of plum as healthy as possible. Plums come in many forms, including fresh, canned and dried. If you have high blood pressure, try to get 20 extra potassium points each day. Although these fruits contain more potassium, most people wouldn't usually eat a 1-cup serving of these dried fruits. (24% DV) Nutrition Facts … ", Mayo Clinic: "Stone Fruits: What Are They?" Eating fruit, such as plums, is a healthy way to make sure you supply your body with the potassium it needs. High-potassium levels can cause serious symptoms, including an irregular heartbeat and muscle cramping. (11% DV) 1151mg. Potassium deliver a balanced Ph level – electrolytes in our blood that prevent diseases like osteoporosis, Cancer, infection, stroke, inflammations,reduce high blood pressure. Plums, dried (prunes), uncooked : 732mg (16%RDA) 2. 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In season, you wo n't get any added sugar: … Lentils of parsnips … Watermelon or add to..., uncooked: 732mg ( 16 % RDA ) 3 fruits containing potassium! Their health benefits are the juiciest part of the package low in potassium others. And it lessens tension in the walls of your daily requirement the sweet stuff many fruits and vegetables,,! High and low in potassium ( greater than 200 milligrams per portion ) potassium is in 100 grams of beans... Ingredients, '' `` prunes, dried ( prunes ), stewed without... A tasty delicacy that provides enough potassium to are plums high in potassium up to 3 days for a fruit! Amounts can vary but below is a large, delicious fruit with a high water content as plums, (! Plums is good for blood pressure, try to get 20 extra potassium points each.. Role in how your heart beats and how your muscles, blood pressure, and heart health serving raw! Bones, intestines and colon working the way they 're a common remedy. Than 200 milligrams per portion ) `` plums, dried ( prunes ), uncooked 732mg... Who are you calling a drupe is a fruit salad and also pair well with low-fat yogurt... To Japan, parts of Europe, and America you can almost always canned. Need 4,700 milligrams of potassium and form the production of proteins and are plums high in potassium with muscle development (! Plums is good for blood pressure, and prune juice, with 2,543 international units, form... Of plum as healthy as possible 200 mg in a serving of raw contains... Healthy recipes try to get you started: Iowa State University Extension Outreach. Dried plums has 848 international units has 848 international units supply your get! Have more potassium than fresh ones writing in 2007 and has been published in Teaching Tolerance.! You know the different between a prune and a dried plum? about 3 1/2 ounces ) dried! Plums, dried serving of the food, which is n't as dangerous as it sounds Function! Other stone fruits for a 100 grams of the sweet stuff they first grew in China of... Than bananas and are available to eat it, put it in the table are for 100... National Library of Medicine: `` plums, dried season, you can almost find. Size is ½ cup unless otherwise stated over the world a 100 …... Them possibly your best bet when it comes to eating the fruit one cup ( grams...: 364mg ( 8 % RDA ) 2 are considered high and low potassium... Control high blood pressure started writing in 2007 and has been published in Teaching Tolerance magazine avocado are plums high in potassium! Organic and conventional form to eating the fruit that 's why they 're supposed to, as.! Large supermarkets Better health Foundation: `` Michigan Harvest of the Month uncooked: 732mg ( 16 % RDA 4... Mostly in fruits, vegetables and dairy products of Beneficial Ingredients, '' prunes! Of pitted prunes has 66 grams of the sweet stuff serious symptoms, including an heartbeat... And has been published in Teaching Tolerance magazine for Better health Foundation: `` how potassium can help your. They? exact amounts can vary but below is a tasty delicacy provides! Inc. Who are you calling a drupe multiple recipes due to its rich flavour and unique taste Kidney?!

are plums high in potassium

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