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Top 10 Potassium Rich Foods For Children

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mixed nutsPotassium rich foods are necessary for kids because it helps in the proper functioning of  their cells, tissues, and organs. It also helps in the maintenance of body fluid balance, that in turn ensures appropriate functioning of the heart, lungs, kidney, digestive system, and skeleto-muscular system. Thus, intake of foods containing potassium would help children maintain overall health and fitness.


Recommended Dietary Allowance (RDA)

Dietary requirements of the mineral changes as the children grow and their metabolic needs alter. Figure out how much potassium you kid needs from the RDA given below.



Life Stage

RDA of Potassium (mg/day)

Infants 0 – 6 months


Infants 7 – 12 months


Children 1 – 3 years


Children 4 – 8 years


Children 9 – 13 years




Food Sources of Potassium

There are plenty of options to choose from when it comes to potassium rich foods, to cater to your kids likes and dislikes. It is found in all meats, some types of fish (such as salmon, cod, and flounder), fruits, vegetables, dairy, and legumes.


Top 10 Potassium Rich Foods


  1. Dried Herbs: Dried herbs can be incorporated into many recipes, and they are packed with potassium. Dried Chervil (4.5mg/100g) is the richest sources followed by coriander, parsley, basil, dill, tarragon, turmeric, saffron, and oregano.
  2. Fruits: Fruits like bananas, cantaloupes, papaya, apricots, orange, nectarine, figs guava, passion fruit, pomegranate, kiwi are few of the riches sources of potassium (approximately 800 -  300 mg/ standard serving)
  3. Avocadoes: Easily consumable in the form of guacamole and salad, one medium-sized avocado has upto 540 mg of potassium.
  4. Vegetables: Beetroot is the richest source of potassium (1300mg/medium sized beet). Some other vegetables that are a store house of the mineral are swiss chard, yam, potato, sweet potato, artichokes, Brussels sprouts, parsnips, pumpkin, and green leafy vegetables.
  5. Dried Fruits: Dried fruits like apricots, dates, prunes, raisins, and currents are loved by children, and rich in potassium.
  6. Nuts: These can be served along with meals or as snacks, and are packed with potassium. Pistachios have the highest potassium content followed by beechnuts, ginko nuts, chestnuts, almonds, hazelnuts, cashews, pine nuts, and walnuts. 
  7. Chocolate and Cocoa powder: You don’t have to make an effort to introduce these in you children’s diet! Pure cocoa powder without any fat, milk, or sugar, provides the most potassium 76mg/tablespoon, followed by unsweetened baking chocolate (241mg/square), and sweetened milk chocolates (164mg/bar).
  8. Beans: Children love baked beans! Kidney beans, white beans, pinto beans, soy bean and its products, and lentils can provide over 500mg per standard serving size.
  9. Meat and Fish: Beef, chicken, pork, turkey, clams, cod, halibut, salmon, trout, and tuna contain lots of potassium.
  10. Dairy: Milk and milk products are easily accessible sources of potassium. 100ml of milk can provide approximately 140 mg of potassium.


How to Incorporate Potassium Rich Foods in Diet

As such a wide variety of food sources of potassium are available, children’s dietary demands can be met with foods they love to eat, The sources can be incorporated in the form of juices, milkshakes, soups, salads, stews, sandwiches, etc.


Note: Children, especially ones under 2 yrs are prone to food sensitivity and allergy. Introduce any new food slowly and cautiously. If you are aware of you child's food allergy avoid the any food that contains that particular allergen completely.


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Top 10 Potassium Rich Foods For Children