Is There Any Potassium in Blueberries?

By - Nabtahil Noor

Blueberry is one of the delicious and nutritious fruits which people love to eat raw or integrate into smoothies or any other recipe. It is also high in vitamins, antioxidants, and fiber content, which makes it a little blessing on Earth. But people generally don’t know whether blueberries contain Potassium or not. 

So, Is there any potassium in blueberries?

Yes, there is potassium content in the blueberries. However, it is not in high amounts (almost 4% of daily recommended intake), so blueberries are called low-potassium berries/fruits.  

If you want to know how much Potassium (in mg) you are intaking in a single serving of blueberries and what are the health benefits, then continue reading! 

Potassium in Blueberries: Some Important Details

Every health enthusiast should know the blueberry’s potassium amount. 

How much Potassium do blueberries contain? Half a cup of blueberries will have less than 150 mg of Potassium. So, it is not a potassium-rich fruit. According to the American Dietetic Association, for any food to qualify as potassium-rich, it must contain at least 350 mg of Potassium or 10% of the daily recommended intake in a single serving. 

So, if you have a question- Is blueberries high in Potassium?” The answer is No.

But does the potassium level stay the same in different forms of blueberries? 

Potassium level in Raw Blueberries

Blueberries’ potassium level changes with the fruit form. People often ask, Are raw blueberries high in Potassium? Raw blueberries have the highest potassium content (around 130-140 mg) per serving. 

Levels of Potassium in Frozen Blueberries

Frozen blueberries are in second place with around 100 mg of Potassium per serving. However, people prefer it over the fresh ones because they are cheap and you can eat them whenever you want. 

Canned Blueberries Potassium Level

Canned blueberries have the least amount of Potassium (almost 60 mg) per serving of half cup. Moreover, if the canned blueberries have syrup, they will be high in sugar content too. So, we suggest you avoid canned blueberries. 

Is Blueberries Juice high in Potassium?

A glass of blueberries juice contains around 180 mg of Potassium. So, for those who are sensitive to Potassium or just want the kidneys to stay healthy, we suggest you drink the blueberries juice frequently. 

In addition to this, the high fiber content and low sugar are “icing on the cake.” So, you will enjoy a plethora of health benefits with the blueberries juice with no side effects.  

Blueberry Nutritional Fact (100g)

In addition to Blueberries’ Potassium content, they are an excellent source of vitamins (especially C and K), calcium, fibers, and antioxidants. Moreover, the calorie content in the blueberries is low. 

One serving of ½ cup of blueberries will have the following nutritional content: 

People also search, how much is the Potassium in one cup of blueberries? It’s around 260 mg, which is still not enough. 

This low Potassium in the blueberries is not bad for those who have kidney problems. Kidneys regulate the amount of Potassium in our bodies. If the kidneys are not working properly, Potassium will build up, causing further health complications. So, those who have kidney problems should switch to low potassium diets, and blueberries are the best choice. 

But if you are aiming to increase the potassium intake, then we do not suggest blueberries or any other berry. Go for banana, apricot, raisins, kiwifruit, and cantaloupes. 

How to Eat Blueberries?

You can eat blueberries in raw form. It is perhaps the healthiest way to eat this fruit as well.

You can also make smoothies, cakes, muffins, and many other desserts using blueberries. Similarly, blueberry juice is also famous in summer due to its calming effect. 

Potassium In Other Berries

Cranberries contain the least amount of Potassium in a serving, while elderberry is perhaps the richest potassium berry. 

In a cup of serving, the following berries will contain the following Potassium:  

But eating blueberries has its own set of benefits. Diabetics often ask, Is blueberries good for diabetics, and yes, they are. Blueberries contain low calories and sugar, and high fiber. So, people with diabetes can eat these delicious berries.

You might also be wondering- Are blueberries good for weight loss? Yes Again! The fiber in Blueberries does wonders by improving stomach health. Plus, the low sugar content does not cause any obesity or other health complications.  

Blueberries have also been clinically proven to be effective in

• Protecting the heart
• Making Immunity Stronger
• Preventing the spread of cancer cells
• Strengthening bones
• Maintaining fluids
• And maintaining brain functioning

You might be wondering; if the potassium content had been more in the blueberries, the health benefits would have been a lot more. Well, yes. Let’s see what Potassium does to the body!

Why Is Potassium Necessary For Us? 

There are a lot of health benefits of Potassium. This nutrient is super important for the body as many functions and health benefits depend on it. 

Potassium is an electrolyte which means that it carries the electric impulses within the body. Plus, it improves brain functioning, communication between the central nervous system, maintains body fluids, and does many more things. 

However, to enjoy these health benefits, you have to eat foods that are rich in Potassium. Unfortunately, our bodies do not produce this vital nutrient, so eating potassium-rich foods is the only way to nourish our body with this nutrient. 

Problems Associated With Potassium

After knowing its benefits, it’s time to know the problems associated with this all-important nutrient. You must intake Potassium in a balanced amount to live a healthy life. Adults should intake 4500 mg- 4700 mg of Potassium in a day to stay healthy. Taking too much Of this nutrient or too less can cause health problems. 

Hypokalemia (Potassium deficiency condition)

Although eating low potassium diets is one of the reasons for Hypokalemia, however, the following conditions are equally responsible for this: 

• Kidney Problems
• Magnesium deficiency 
• Sweating
• Diarrhea
• Vomiting
• Use of antibiotics

You will start feeling the following things when the potassium levels go down:

• Fatigue
• Weakness
• Cramping
• Abnormal heartbeat
• Nausea
• Constipation

You also have to go through the pH tests of the blood if you are diagnosed with Hypokalemia.

Hyperkalemia (Overdose of Potassium)

Potassium is overdosed due to the following reasons:

• Consuming potassium supplements
• Diabetes
• Cocaine
• Kidney diseases
• Heavy workout sessions

The biggest symptom of Hyperkalemia is an irregular heartbeat, and deaths can also occur if the condition persists.

A normal heartbeat means the blood pumping is smooth. If the heartbeat is not normal, it means the organs are not receiving blood properly. So, if the potassium overdose does not decrease, deaths can occur.

In both Hypokalemia and Hyperkalemia cases, visit the doctor, timely take the medicines, and take good care of Potassium in your diet.

FAQs

Question: Are wild blueberries high in Potassium?

Answer: Wild blueberries have a “wild” aura around them and are consumable. They contain around 110 mg of Potassium in a single serving, a little less than regular blueberries. Wild berries are also hard to find, so go for regular blueberries.

Question: Are blueberries good for dogs?

Answer: Yes, you can give fresh, frozen, and canned blueberries to your dogs. The potassium and fiber content in them is also beneficial for your pet and will only improve health. Since the sugar and calories are less, blueberries are also good for diabetic dogs. 

Question: What happens if you eat blueberries every day?

Answer: You will only enjoy the benefits if you add blueberries to your diet. Eating blueberries will strengthen immunity, prevent cancer, improve stomach health and fasten up the metabolism. 

Final Thoughts

All in all, blueberries are rich in fiber, vitamins, and antioxidants that only make a person healthy. But Do blueberries contain Potassium? Yes, there is Potassium in blueberries, but it is in low quantity. 

One serving of blueberries has only 131 mg of Potassium. But the sugar and calorie content is low, and vitamins and fiber are high. Hence, it is an overall super nutritious fruit. So, eat them raw, make their desserts, and have blueberry smoothies to harness all of their unbelievable benefits.