Foods Rich in Potassium Citrate: Essential Options for a Balanced Diet

Natural potassium citrate is found in many foods, often linked with citrate bonds. Potassium naturally occurs in various forms, including potassium citrate, carbonate, sulfate, and phosphate. While no single form is necessarily superior, potassium citrate is a significant component in many foods. Fruits with higher citrate levels often contain more potassium citrate. Let’s explore some high-potassium plant foods in this article.

Avocados

Avocados are rich in vitamin K, folate, and healthy fats. Half an avocado without skin and seed (68 grams) provides 345 mg of potassium citrate, accounting for 7% of the Daily Value (DV). A full avocado is an organic potassium supplement offering about 15% of the DV. Avocados may help those with high blood pressure by increasing potassium intake and reducing salt consumption. Like most fruits, avocados are low in sodium, with half an avocado contributing just 0.2% of the DV.

Sweet Potatoes

Sweet potatoes are a popular alternative to white potatoes and a nutritious source of potassium citrate. One cup (328 grams) of mashed sweet potato provides 16% of the DV, making them one of the high-potassium plant foods. These potatoes are low in fat, contain some protein, and are rich in complex carbohydrates and fiber.

They’re also high in vitamin A, crucial for vision, with a single serving providing about 200% of the DV for vitamin A. Sweet potatoes can be paired with beans, meat, dark greens, or colorful veggies for a balanced and hearty meal.

Spinach

Spinach is one of the healthiest vegetables. One cup (190 grams) of frozen spinach offers 12% of the potassium DV, while raw spinach provides 11% of the DV in just 3 cups (90 grams). Spinach is also rich in additional nutrients, making it a great option for foods with K. A serving of frozen spinach contains:

• 127% of the DV for vitamin A
• 857% for vitamin K
• 58% for folate
• 37% for magnesium

Watermelon

Watermelon is a refreshing organic potassium supplement high in water content. Two wedges (approximately 1/8 of a watermelon, or 572 grams) provide just under 14% of the potassium citrate DV. This juicy, red melon is also abundant in magnesium and vitamins A and C. The same portion contains:

• 44 grams of carbs
• 3.5 grams of protein
• 0.8 grams of fat
• 2.2 grams of fiber

Coconut Water

Coconut water is incredibly hydrating. The electrolytes in foods with K help draw water into cells, making it an excellent natural sports drink. Naturally occurring sugars provide energy during exercise and help replenish glycogen stores afterward.

One cup (240 mL) of coconut water supplies 13% of the potassium DV and is rich in magnesium, sodium, and manganese. After a strenuous workout, coconut water with ice is a refreshing choice. However, avoid sugary varieties.

Legumes

Beans, lentils, chickpeas, soybeans, and peanuts are potassium-rich legumes. Lentils, a high-potassium plant food, provide 15% of the DV for potassium per 1-cup (198-gram) serving, while chickpeas, soybeans, and peanuts deliver 10%, 19%, and 23%, respectively. Soak legumes overnight to reduce phytate content, or consider sprouting them.

Tomato Paste

Tomato paste is made from cooked, peeled, and seeded tomatoes. Three tablespoons (50 grams) contain over 10% of the DV for potassium. It also provides Vitamin C and cancer-fighting lycopene. Use this concentrated condiment to enhance tomato-based sauces and dishes, avoiding those with added sugars, additives, and preservatives. Opt for organic potassium supplement products with minimal ingredients.

Butternut Squash

Winter butternut squash is a delightful fruit cooked like a root vegetable. One cup (205 grams) offers 12% of the potassium DV. It’s also rich in vitamins A and C, as well as some B vitamins, E, and magnesium. Butternut squash, one of the richest foods with K, can be roasted, boiled, steamed, or sliced for baked dishes or soups.

Swiss Chard

Swiss chard, also known as silverbeet or chard, is a leafy green organic potassium supplement with vibrant red, orange, or white stems. It’s highly nutritious. A cup (175 grams) of cooked chard contains 20% of the DV for potassium, more than double that of a banana.

The same amount offers 476% of the DV for vitamin K and 60% for vitamin A while being low in calories and high in fiber. Swiss chard is excellent steamed or sautéed with oil and makes a great salad base.

Signs of Low Potassium

Despite the presence of potassium citrate in many foods with K, regular diets rarely result in a potassium shortfall. However, conditions causing fluid loss and magnesium deficiency, which balances potassium, might lead to symptoms of potassium deficiency. These symptoms may mimic those of potassium overdose and include:

• Fatigue
• Weak muscles
• Shortness of breath
• Chest ache
• Irregular heartbeat

Research indicates that sodium is often added to organic potassium supplements, especially processed foods, while potassium is naturally present in most foods. If your diet consists primarily of plant-based foods and fewer processed items, your sodium-potassium ratio may be low. Therefore, limit intake of foods like:

• Cheese
• Bread
• Canned soups
• Burgers and fries
• Pastries
• Sugar

Potassium Citrate in Food vs. Supplements

Why not rely solely on potassium citrate supplements? While it might seem easier than consuming potassium citrate-rich foods with K, supplement research often doesn’t match food research. High-potassium plant foods offer various health benefits, but potassium citrate in supplements may not work as effectively as when combined with other dietary components.

However, for individuals with certain conditions, such as kidney stones, potassium citrate supplements can be beneficial. They help prevent kidney stones in those with low 24-hour urine citrate levels. Citrate-rich lemon juice is a popular choice, with 1/2 cup containing 20 mEq of potassium citrate, equivalent to a typical prescription for kidney stone prevention. Eating more fruits and vegetables (of all kinds) can naturally increase urine citrate levels, while protein intake helps maintain urinary citrate levels.