Best High-Potassium Foods For A Keto Diet

The ketogenic diet, or keto, has become increasingly popular in recent years, with many people swearing by its weight loss results. However, as a restrictive diet, it can lead to side effects such as fatigue, which is often linked to a drop in potassium levels. While some potassium-rich foods like bananas are off the menu for keto dieters due to their high carb content, there are still plenty of keto-friendly options to choose from. These include avocados, Brussels sprouts, mushrooms, squash, pumpkin seeds, leafy greens, fatty fish, pork chops, and clams. By incorporating these foods into their meals, keto dieters can ensure they are getting enough potassium to support important biological functions, such as maintaining a healthy heart rate and controlling blood pressure.

Foods High in Potassium for Keto

Avocados

The high content of antioxidants, healthy fats, and fibre in avocados is likely responsible for their positive health effects. Studies have shown that avocados may be beneficial for heart health, weight management, and metabolic syndrome. Eating avocados is associated with better diet quality, lower BMI, body weight and waist circumference, and a significantly lower risk of metabolic syndrome.

Brussels sprouts

One cup of cooked Brussels sprouts delivers 494 mg of potassium, or 14% of your recommended daily intake. The same serving also packs 4g of protein, over 150% of vitamin C, and over 200% of your vitamin K, all for a measly 60 calories.

Ingredients:

• Bacon, cut into tiny pieces
• Your favourite melting cheese (a mixture of mozzarella and parmesan works well)
• Butter
• Onion, minced (optional)
• Garlic, minced
• Italian seasoning (optional)
• Salt and pepper, to taste
• Heavy cream

Instructions:

• Caramelise the bacon bits until crispy.
• Remove the bacon from the pan and add butter, Brussels sprouts, and onion to the bacon fat. Season with salt, pepper, and Italian seasoning. Cook for 4-5 minutes, stirring occasionally.
• Add the garlic and cook for another 2 minutes.
• Pour in heavy cream and stir until simmering. Taste and adjust seasoning if needed.
• Drizzle with cheese and bacon, then transfer to the oven and bake for 15 minutes or until the Brussels sprouts are tender.

Mushrooms

A cup of sliced raw mushrooms weighing 70 grams provides 223 mg of potassium. The American Heart Association (AHA) recommends eating more foods that contain potassium, and mushrooms appear on the AHA's list of foods that provide potassium.

The ketogenic diet, or keto, is designed to be very low in carbohydrates and high in fat, with moderate amounts of protein. Common types of mushrooms such as white button, shiitake, oyster, and portobello are naturally low in carbohydrates, making them a keto-friendly food. For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contributes only 3 grams of carbs.

In addition to being a good source of potassium, mushrooms are also high in fibre, B vitamins, and minerals like selenium, copper, and potassium. They also contain several antioxidants, like ergothioneine and glutathione, which can help protect your cells from oxidative damage.

• Slice them raw and mix them into a leafy green salad.
• Cook them with scrambled eggs or add them to an omelet.
• Sauté them with olive or coconut oil, garlic, and herbs on the stovetop.
• Add them to a stir-fry with zucchini noodles, low-carb veggies, and tofu.
• Boil them in water to make a mushroom broth for soups.
• Stuff them with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roast them in the oven with fresh herbs.
• Use them in a creamy mushroom soup.
• Grill them and use them to layer a low-carb sandwich.
• Dice them and use them in veggie burger patties made with riced cauliflower, garlic, onion, celery, cheese, and seasonings.
• Add them to soups, stews, or casseroles.

Spinach

A single cup of cooked spinach contains approximately 840 mg of potassium, which is impressive considering the recommended daily intake of 3500-4700 mg. Spinach is also a good source of magnesium, with 100g containing 79mg. This combination of potassium and magnesium makes spinach an effective way to combat the fatigue often experienced when transitioning to a keto diet.

• Spinach stir-fry with almond slices and coconut oil
• Spinach and pancetta sauté
• Keto garlic spinach sauté
• Spinach artichoke dip
• Spinach coconut curry
• Spinach guacamole
• Spinach-packed Asian meatballs
• Ham and spinach mini quiches
• Keto creamed spinach with gouda and bacon

Salmon

When choosing salmon, opt for wild-caught salmon if possible, as it is one of the healthiest fish you can eat. It is rich in omega-3 fatty acids, which have been linked to a reduced risk of heart disease. Additionally, wild salmon is higher in nutrients than farmed salmon.

When cooking salmon, it is important not to overcook it, as this can affect its texture and taste. A simple way to cook salmon is to pan-sear it with some olive oil, salt, pepper, and lemon juice. You can also add butter, garlic, and parsley for extra flavor.

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