The following are a list of foods that are high in potassium that are healthy for the body, especially when doing a Keto Diet (Ancient Food Pathway)
If you are following a ketogenic diet (Ancient food pathway) and looking for Nigerian foods that are high in potassium, here are some options:
- Scent leaves (Basil): Scent leaves are a popular herb in Nigeria that is often used in stews, soups, and other dishes. They are also a good source of potassium, with one cup of raw leaves providing around 432 mg.
- Egusi soup: Egusi soup is a popular Nigerian dish made with ground melon seeds and vegetables. It’s a great source of potassium, with one serving containing around 700 mg.
- Avocado: Avocado is a fruit that is widely consumed in Nigeria, and it’s also a great source of potassium. One medium-sized avocado provides around 487 mg of potassium.
- Spinach: Spinach is a leafy green vegetable that is commonly used in Nigerian soups and stews. One cup of cooked spinach provides around 839 mg of potassium.
- Coconut water: Coconut water is a refreshing drink that is naturally low in carbohydrates and high in potassium. One cup of coconut water provides around 600 mg of potassium.
- Fish pepper soup: Fish pepper soup is a spicy Nigerian soup made with fish, peppers, and other ingredients. It’s a good source of potassium, with one serving containing around 600 mg.
- Okra soup: Okra soup is a popular Nigerian dish made with okra, meat or fish, and other ingredients. One serving of okra soup contains around 500 mg of potassium.
- Ugu (Pumpkin leaves): Ugu, also known as pumpkin leaves, is a nutrient-dense vegetable that is commonly used in Nigerian soups and stews. One cup of cooked ugwu provides around 580 mg of potassium.
- Bitter leaf soup: Bitter leaf soup is a traditional Nigerian dish made with bitter leaves and other ingredients. It’s a good source of potassium, with one serving containing around 500 mg.
- Beef: Beef is a staple source of protein in Nigerian cuisine and is also a good source of potassium. A 3-ounce serving of cooked beef provides around 235 mg of potassium.
- Groundnuts (Peanuts): Groundnuts, also known as peanuts, are a popular snack in Nigeria and are also used in many dishes. They are a good source of potassium, with one ounce of roasted peanuts providing around 187 mg. it’s important to keep in mind that they also contain some amount of natural sugars and are relatively high in calories, so it’s best to consume them in moderation if you are following a ketogenic diet(The Ancient Food pathway).
- Catfish: Catfish is a type of fish that is commonly used in Nigerian cuisine. It’s a good source of potassium, with one 3-ounce serving of cooked catfish providing around 325 mg.
- Snails: Snails are a delicacy in Nigeria and are also a good source of potassium. A 3-ounce serving of cooked snails provides around 250 mg of potassium.
- Garden eggs: Garden eggs, also known as eggplants or aubergines, are a popular vegetable in Nigeria. They are a good source of potassium, with one cup of cooked garden eggs providing around 240 mg.
- Chicken: Chicken is another staple source of protein in Nigerian cuisine and is also a good source of potassium. A 3-ounce serving of cooked chicken provides around 198 mg of potassium.
- Waterleaf: Waterleaf is a leafy vegetable that is commonly used in Nigerian soups and stews. It’s a good source of potassium, with one cup of cooked waterleaf providing around 350 mg.
- Shrimp: Shrimp is a type of seafood that is commonly used in Nigerian cuisine. It’s a good source of potassium, with one 3-ounce serving of cooked shrimp providing around 180 mg.
In summary, potassium is an important nutrient that can be challenging to obtain while following the ketogenic diet. However, by incorporating potassium-rich, keto-friendly foods such as avocado, spinach, salmon, broccoli, and others, you can support your overall health and meet your daily nutrient needs while following this popular diet.
