Potassium is a vital mineral that serves numerous crucial functions in the body. However, for individuals on a low-carb diet, finding quality foods that are high in potassium can be challenging. This is because many potassium-rich foods, such as fruits and starchy vegetables, are also high in carbohydrates.
Low-carb diets are popular for weight loss, blood sugar control, inflammation reduction, and improved heart health.
There are various reasons why someone may choose to follow a low-carb diet, including weight loss, managing blood sugar levels, reducing inflammation, and improving heart health. However, while following a low-carb diet can provide numerous health benefits, it is important to ensure that the body is still receiving all of the essential nutrients it needs to function optimally.
In this article, we will explore some low-carb, high-potassium foods that can help maintain a healthy balance of fluids in the body while still adhering to a low-carb diet. These nutrient-packed foods include salmon, avocado, nuts, yogurt, spinach, zucchini, beef, mushrooms, cauliflower, beets, and brussels sprouts.
To learn more about each of these foods and why they are a fantastic source of the mineral, keep reading this article below.
Benefits of low-carb diets for weight loss, blood sugar, heart health. Boost nutrition with low-carb, high-potassium foods like salmon, avocado, nuts, and spinach.
10 Low Carb Foods High In Potassium
Salmon
Salmon is a valuable addition to a low-carb diet, providing protein, healthy fats, and a range of essential vitamins and minerals. As an omega-3 powerhouse, a 3oz serving of salmon contains 416mg of potassium, equivalent to 12% of your RNI. Additionally, with zero carbs, it is an ideal way to increase potassium intake while adhering to a low-carb lifestyle.
Avocado
With their abundant healthy fats and minimal carb content, avocados are an excellent addition to a low-carbohydrate diet. Eating a typical-sized avocado weighing roughly 136 grams can provide you with 690mg of potassium, which is 20% of your RNI for this essential mineral.
Nuts
Nuts can be a delicious and nutritious snack when following a lower-carb diet. They're also an excellent source of potassium to support your healthy lifestyle. If you're looking for the most potassium bang for your buck, almonds are the way to go. Just one ounce of almonds provides you with 200mg of potassium and 6% of RNI.
Avocado toast: a low-carb, high-potassium breakfast
Yogurt
A staple for a high-protein lifestyle, 6 oz of yogurt has 398 mg of potassium and 11 percent of the recommended daily value. Additionally, yogurt has awesome amounts of protein, calcium, probiotics, and vitamins, making it a great way to not only get your protein but other health benefits as well.
Spinach
Just one cup of spinach will give you 839 grams of potassium, about 24% of the RNI amount. This dark leafy green is also beneficial for its levels of magnesium and vitamin E to help give your immune system a boost.
Zucchini
Zucchini is a great addition to a low-carb diet, with low-carb content and high potassium levels. One cup of zucchini only contains 4 grams of carbs, making it an excellent choice for those looking to cut back on their carbohydrate intake. Just one medium-sized zucchini provides 512 mg of potassium and 15% RNI.
Beef is high in protein & potassium, providing 11% of RNI in 4oz. Also rich in iron and other essential nutrients.
Beef
If you're in search of high-protein foods that are also rich in potassium, beef is an excellent choice. A 4-ounce serving of beef contains 384mg of potassium, making up 11% of your recommended RNI for the mineral. Additionally, beef is a great source of iron, as well as other essential vitamins and minerals, which can help support a healthy and balanced diet.
Mushrooms
This vegetable is a fantastic addition to any low-carb meal. With powerful antioxidants and high amounts of vitamin B12, mushrooms can be perfect for any diet. Every cup has about 323 mg and 9% RNI.
Cauliflower
Naturally rich in fiber and B-vitamins, cauliflower is a nutritious vegetable to include in your low carb meal plan. Every serving of one cup has 320 mg of potassium and 9% of your recommended daily value, making it a good option to increase your intake of the mineral.
Brussels sprouts: High-potassium green veggie. Contains 247mg/cup & rich in other vitamins/minerals.
Beets
Beets are often labeled as a superfood due to their high concentration of phytonutrients, folate, and manganese. They are also an excellent source of potassium, with just one cup providing 442 mg or 13% of your recommended daily intake. However, it is worth noting that if you are following a keto or low carb diet, beets contain slightly more carbohydrates than other vegetables.
Brussels sprouts
This popular green veggie contains 247 mg of potassium in every cup, which is about 7% of the recommended intake. Additionally, brussels sprouts is full of other vitamins and minerals like vitamin A, vitamin D, iron, and calcium.
Should I Take A Potassium Supplement?
It’s important to prioritize getting enough amounts of potassium from your diet to maintain optimal health. This important mineral helps to maintain and balance the fluid levels within your body, making it vital for optimal health and well-being. While the foods listed above are excellent choices for attaining healthy levels of potassium, people with busy lives or strict diets such as keto or low-carb may find that it is harder to achieve the recommended daily amount.
This is why implementing potassium supplements is a great and easy way to get your potassium without having to worry about eating certain amounts of specific foods every day.
Benefits of Potassium Bicarbonate
When your body doesn't receive enough potassium, it can lead to various symptoms, including muscle weakness, fatigue, and even leg cramps. So, be sure to include potassium-rich foods in your diet to ensure that you're meeting your body's daily potassium requirements.
Potassium gummies help with low-carb leg cramps. Kind Nature offers tasty supplements with natural flavors, and are vegan and gluten-free.
If you find yourself suffering symptoms, such as leg cramps while on keto or low carb diet, this could be a sign that you’re not getting enough potassium from your diet. You could try supplementing your diet with potassium gummies. These tasty gummies are an excellent way to ensure you get the recommended daily intake of the vital mineral. Because they are much easier to take than capsules, these gummies are also ideal for children.
With Kind Nature potassium mineral supplements, you don't have to compromise on taste to maintain a healthy lifestyle. These supplements are naturally-flavored, low-calorie, gluten-free, vegan-friendly, and non-GMO, ensuring that you can prioritize your health and dietary needs without sacrificing flavor.
