The values in the table are for a 100 grams of food (about 3 1/2 ounces). The potassium in plums is good for blood pressure control in two ways. ", 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.” However, eating a large amount of a low-potassium food can cause potassium to add up to dangerous levels. They are usually lower calorie than other foods and provide antioxidants and other nutrients that are needed in our diets. ", U.S. Department of Agriculture: "Plums, Raw," "Prunes, dried. Canned plums add flavor and nutrition to a fruit salad and also pair well with low-fat frozen yogurt. 926mg. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver. All rights reserved. Although many foods contain potassium, fruits are excellent sources of this mineral. from Handbook of Farm, Dairy and Food Machinery Engineering It's great for your eyes, too. At just 2% of your recommended daily value of potassium, blueberries are one of the healthiest foods you can eat that… Parsnips. It also plays a critical role in how your heart beats and how your muscles contract and relax. That's why they're a common home remedy for constipation. Eating fruit, such as plums, is a healthy way to make sure you supply your body with the potassium it needs. Although these fruits contain more potassium, most people wouldn't usually eat a 1-cup serving of these dried fruits. Sara Ipatenco has taught writing, health and nutrition. How Much Potassium in Plums? Â. No matter how you choose to eat plums, they supply important vitamins and minerals such as potassium. 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] 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 in plant- and animal-based foods, including potatoes, tomatoes, oranges, bananas, meats and … Fruits are foods rich in potassium and form the production of proteins and help with muscle development. A cup of canned plums supplies 388 milligrams of potassium and a cup of dried plums provides 796 milligrams. Use these sparingly, or avoid them altogether if you're at risk. Potassium creates electricity in your body, which isn't as dangerous as … Certain fruits and vegetables are high in potassium and others are lower. (20% DV) 535mg. Lentils. It helps your body get rid of sodium when you pee, and it lessens tension in the walls of your blood vessels. That explains plums' other classification: stone fruit. How Long Does Coronavirus Live On Surfaces? But bananas aren't the only potassium superstars. Here are 15 foods that pack more potassium than a banana. They can be large or small, with red, purple, green, yellow, or orange skin, and pink, yellow, or orange flesh. Dried fruits are a great snack to take along. But plums are much more diverse than their stone-fruit cousins. 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. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts. Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, 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." It’s important to note that dry apricots have more potassium than fresh ones. Potassium in Plums. Look for firm plums that have a slight "give" when you squeeze them gently. Be aware that most foods contain some potassium—meat, poultry, bread, pasta. List of Fruits With High Sodium And Potassium. Plums freeze well. 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. Potatoesin a Medium Potato. Lentils contain potassium, fiber, and protein. 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. © Copyright 2020 Hearst Communications, Inc. Lentils are a small, round … Watermelon. While fresh plums aren't always in season, you can almost always find canned and dried versions in large supermarkets. If your plum ripens before you're ready to eat it, put it in the fridge. Throughout this guide, you will learn where to look for hidden potassium, what fruits and vegetables are high in potassium, what snacks and drinks are high in potassium, and more. Fresh plums don't contain any added sugar, which makes them possibly your best bet when it comes to eating the fruit. Potassium creates electricity in your body, which isn't as dangerous as it sounds. Plums are great raw, roasted, poached, grilled, or sautéed. Potassium is necessary for metabolism, muscle tissue regulation, blood pressure control and proper functioning of … Stir chopped, dried plums into muffin batter or add them to your favorite pancake recipe. Found mainly in fruits and vegetables, potassium can help you ward off muscle cramps. A cup of canned plums supplies even more, with 2,543 international units, and a cup of dried plums has 848 international units. A green … ", American Heart Association: "How Potassium Can Help Control High Blood Pressure. One cup of prunes also has 12 grams of fiber. WebMD does not provide medical advice, diagnosis or treatment. Share on Pinterest. It's also important for keeping your heart healthy and your blood pressure in a healthy range. If you opt for plums canned in 100-percent fruit juice or water, you won't get any added sugar either. Today, more than 2,000 varieties grow all over the world. The following table lists foods that are high in potassium. Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Cooked spinach. You need 4,700 milligrams of potassium each day, so a cup of fresh plums supplies about 6 percent of your daily requirement. The portion size is ½ cup unless otherwise stated. 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. This super fruit is very high in potassium, which is a critical electrolyte … Potassium is found in many fruits and vegetables, beans, nuts and dairy foods. One cup (156 grams) of parsnips … What Are the Health Benefits of Apricots? Sweet Potatoes. Potassium content of fruit: The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item. 100 grams … A 1/4-cup serving is more realistic. Plums belong to the same family as peaches, nectarines, and apricots. ", Michigan Nutrition Network: "Michigan Harvest of the Month. 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. The vitamin C in plums helps your body heal, build muscle, and form blood vessels. While all the foods on this list are high in potassium… Normally, fruits have high water content, but when they are dehydrated or dried they provide a lot of potassium in a small piece. Cut them up with other stone fruits for a fresh fruit salsa. Prunes are high in potassium. That fiber also gives them a low glycemic index, which means they help control your blood sugar. Most people think about bananas when they think of potassium, but most don't know any other high potassium foods off the top of their heads. To Japan, parts of Europe, and prune juice, with 2,543 international units, a. Help you ward off muscle cramps, canned and dried versions in large supermarkets production of proteins and help muscle... It ’ s important to note that dry apricots have more potassium than a banana it helps your body rid! Heal, build muscle, and America potassium helps counteract the blood pressure-raising effect of sodium grew China. 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