Make Soyfoods Your Go-To Potassium Source

Guest blog post by Iowa Food & Family Project

People often think of bananas when they think of a good source for potassium, a mineral that helps stave off muscle cramps. While bananas provide potassium, soyfoods actually provide it at higher levels.

Here’s a list of the highest potassium-containing foods, and look what is at the top and listed throughout:

  • 1 cup dry-roasted soybeans: 1269 mg
  • 1 baked sweet potato: 694 mg
  • 1 cup prepared edamame (green soybeans): 676 mg
  • 8 ounces plain yogurt: 531 mg
  • ½ cup canned black soybeans: 443 mg
  • Banana: 422 mg

NOTE: ½ cu extra firm tofu: 225 mg

Potassium is essential for good health because big leg muscles, small eye muscles and even the heart muscle use potassium to communicate with nerves. The goal for adequate intake of potassium, as set by the National Academy of Sciences, is 4,700 milligrams per day.

Remember to pack healthy snacks to fuel your body as you enjoy outdoor activities like bike riding, hiking and sporting activities like baseball, softball and soccer. Make ahead Honeyed Soynuts to include in your snack mixes.

April is Soyfoods Month, making it an excellent time to learn all about soyfoods like tofu, soymilk and edamame. For more recipes and research information, visit



¼ cup honey

2 Tbs. butter

2 cups soynuts (homemade or store-bought)

1 cup turbinado sugar



  1. Combine honey and butter, bring to a boil.
  2. Add soynuts.
  3. Reduce heat to low and cook 2 minutes.
  4. Spread mixture on a baking sheet; cool.
  5. Break into chunks; toss with turbinado sugar to coat each chunk.
  6. Let dry completely before placing in airtight container.
  7. Due to the honey, these sweet nut clusters are a bit sticky. As a result, they’re best stored in the refrigerator.
  8. Use them in trail mix with dried cranberries, raisins, chocolate covered soynuts and mixed nuts. They’re also great in salads with some feta or bleu cheese.