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How To Get The Most Potassium From Carrots

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%
*For a complete listing of all foods ranked according to potassium and countless other minerals, check out our Nutrient based Food/Recipe Finder

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)
*All our data comes from the USDA Nutrient Database.

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.




Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.