10 Nigerian Foods That Are Rich in Potassium

Tomato paste Nigerian Foods That Are Rich in Potassium

Potassium is a mineral that your body needs because the body is unable to produce potassium. This powerful mineral helps your muscles contract and keep your heart beating.

It also maintains the balance of fluids in your body, helps regulate blood pressure and blood sugar levels. In addition, potassium helps move nutrients into cells and waste products out of cells.

Potassium also helps to offset some of the harmful effects of too much sodium on blood pressure. You can only get potassium by eating foods that are rich in potassium.

In this article, you are going to learn about some Nigerian foods that are rich in potassium, so you can ensure you get enough of this mineral daily.

10 Nigerian Foods That Are Rich in Potassium

Nutrition experts recommend that an adult should aim to consume about 3,500 to 4,700 mg of potassium daily from foods. To increase your intake, you need to incorporate a few potassium-rich foods into your daily meal plan.

1. Tomato paste

Tomato paste Nigerian Foods That Are Rich in Potassium

Tomato paste is a cooking ingredient made from cooked tomatoes that have been peeled and deseeded. 100 grams of tomato paste contains 1014 mg of potassium, which is an incredible amount of potassium.

Furthermore, one cup of 245 grams of tomato sauce contains 728 mg of potassium.

Tomatoes are excellent sources of other minerals such as manganese and vitamins, including vitamins A, C, E, and B6

It can be added to tomato-based sauces or soups. Tomato paste are also rich sources of vitamin C and lycopene.

2. Beans

Brown beans Nigerian foods that boost metabolism

Beans are a staple in Nigeria cooking and nutritionists say that they’re packed full of health benefits. Turns out they’re also high in potassium!

One cup of beans contains around 1200mg of potassium, which is 35% of the required daily intake. Brown beans are common in Nigeria and are very high in potassium.

3. Goat meat

Health benefits of eating goat meat

Goat meat is an animal protein source that is rich in potassium. 100 grams of goat meat or chevon contains 390 mg of potassium.

There are other health benefits of eating goat meat such as managing weight, boosting blood production, and improving heart health.

4. Potatoes

Sweet Potatoes Soluble fiber rich foods in Nigeria

Potatoes are a good source of potassium, and they’re also packed full of fiber, antioxidants, and other health-promoting nutrients.

They’re a great way to get extra potassium into your diet, and they also contain vitamin C and magnesium, as well as other minerals like iron, zinc, and manganese. Sweet potatoes and Irish potatoes are incredibly rich in potassium and readily available.

The amount that you’d need to get from potatoes is 510 mg per day – which is about half of what the recommended amount is! 

5. Yams

Yams are one the most popular foods in Nigeria and are eaten in many varieties.

Yam is not only an excellent source of fiber but is loaded with potassium, which is important for supporting bone health, growth, metabolism, and heart function.

100 grams of yam contains 816 mg of potassium, about 16% of the RDI. Yams also provide decent amounts of other micronutrients, manganese, copper, and vitamin C.

Many Nigerian foods such as yam porridge, pounded yam, and Amala isu (yam flour) are all made from yam and rich in potassium. Yam can also be used in preparing yam porridge.

6. Spinach

Side effects of spinach

This healthy leafy green has long been known for providing powerful antioxidants, but surprisingly it’s also a great source of potassium.

One cup of cooked spinach contains 648 mg of potassium. Other healthy Nigerian leafy vegetables that are rich in potassium are fluted pumpkin leaves, bitter leaves, and uziza leaves.

7. Dates

Benefits of dates of women

Dates are a healthy fruit high in potassium, and potassium also helps to build muscle and proteins in the body. 100 grams of dates contains 696 mg of potassium.

Dates are high in natural sugar and packed with plenty of nutrients, making them an excellent snack. There are many other health benefits of dates for women and men.

8. Avocados

Nigerian foods for weight gain

Not only are avocados rich in healthy monounsaturated fats, but they’re also a powerhouse of potassium!

One avocado provides almost 20% of the amount that you need for the recommended daily values! 

Avocados, like most fruit, are low in sodium, and they are also rich in vitamin K and folate and may even help in lowering blood pressure.

9. Salmon fish

Health benefits of Titus fish

Talk about superfoods! One serving of salmon contains 485mg of the daily recommended amount of potassium.

Not only is salmon a great source of omega-3 fatty acids, but it’s also a rich source of magnesium and selenium, which we know are both great for our bodies.

10. Bananas

Health Benefits of Banana and Groundnut

Bananas are one of the most popular fruits in the world. They are full of essential nutrients that can have a positive impact on your health.

The average banana that weighs 125 gram, contains 450mg of potassium, which makes it one of the best fruits that are rich in potassium.


Potassium is one of the most important minerals that our body needs, and most people are not getting enough of it. These Nigerian foods that are rich in potassium should be added to your daily diet, so your body never lacks this powerful mineral.



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