How To Get The Most Potassium From Carrots
7/12/2019
When it comes to potassium, bananas get all the credit. But, did you know, carrots are actually much higher in potassium than a banana? Are you floored yet? And, just for fun, let's throw in some more fruits. Let's take a look:
Fruit
Potassium per 200c.
Carrots
45%
Bannanas
23%
Cherries
20%
Raspberries
16%
Grapes
16%
Carrots are a clear winner in the Potassium department. So, what's the best way to eat carrots? Well, you could boil them or steam them. That makes it much easier to eat a larger quantity.
But, unlike other minerals, Potassium is sensative to heat and will be partially boiled out. So, how much potassium do you loose by boiling your carrots?
Food
Potassium / 100g.
Calories
Potassium / 200c.
Raw Carrots
320
41
45% (1561)
Boiled Carrots
235
35
38% (1343)
According to the data we got from the USDA Nutrient database, looks like boiling your carrots reduces their Potassium content by 14%. Not quite as scary as most sites make it out to be.
So, what about juicing your carrots? Well, most sources are mixed on this. You'll get different data on this depending on the juicer you use. But, just for reference, my Breville 2-speed juicer, retains about 70% of the potassium, when you juice the carrot, according to their label on the box.
And, one huge advantage of juicing is you can drink vast quantities of carrots. 2 lbs of carrots makes 2 cups of juice (370 calories Yikes!), which is about 57% of your daily potassium intake (82% without juicing). But, it would be really hard to eat 2 lbs of carrots raw.
So, what's the best way? Well, it depends on the day.
If you know you're seriously lacking potassium, it's time for a carrot snack attack: go for juicing,
it's a great way to get large quantities. But, if you're just augmenting a healthy diet, feel free to
cook them or eat them raw. When I'm in a hurry, I like to bring them to work in a small bag.
Sometimes, I don't even cut them up. I just eat them raw.
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sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half halibut hazelnuts herring honey honeydew melons homemade almond milk jalapeno jam jams&preserves jujube kale kamut kidney beans kiwi fruit kohlrabi kumquats lambs quarters leeks lemon grass (citronella) lemons lentils lettuce lima beans limes ling lingcod litchis lobster longans loquats lotus root lowfat milk lowfat yogurt macadamia nuts macaroni mackerel mangos margarine mayonnaise mexican cheese millet monkfish monterey jack mozzarella mulberries mullet mung bns mushrooms mustard greens mustard grns mustard spinach navy beans nectarines new zealand spinach non-fat yogurt nonfat milk noodles nopales oat flr oats okra olive oil onions orange juice oranges ostrich pak-choi palm oil papayas parmesan parsnips passion-fruit pasta peaches peanut butter peanut oil peanuts pears peas pecans pepperoni persimmons pine nuts pineapple pinto beans pistachio plain whole yogurt plums pomegranates pork bacon pork roast portobella mushrooms potato potatoes protein provolone prune juice pummelo pumpkin pumpkin seed purslane quail 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yeast yellow mustard yellow snap beans zucchini
