Git yer Potassium Up!
ercarta
Posts: 74 Member
MFPs, how do you get your recommended potassium daily? Only so many bananas a brother can eat. I've had varying degrees of success here, mostly not.
MyFitnessPal is recommending 3500mg daily. I average a third of that roughly. I also understand potassium offsets sodium to balance your electrolytes?
Hit me!
Eric
MyFitnessPal is recommending 3500mg daily. I average a third of that roughly. I also understand potassium offsets sodium to balance your electrolytes?
Hit me!
Eric
0
Replies
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Potatoes, zucchini, and coffee2
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Body should maintain potassium very well unless you are actively having diarrhea or vomiting. Several fruits are high on potassium, just google them up. I would avoid having too much potassium, unless you want heart attack.10
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It's very rare that you'll find accurate reporting for potassium in the database as it's not required on nutritional labels so it's left out of many items that do actually contain it when logging.
Going off your other post I'd focus more on getting your Protein intake right before worrying about potassium, unless you have a medical reason to be focusing on it.9 -
Milk, berries, beans1
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I hate bananas personally but eat a lot of avocado, spinach salads, and potatoes which are all excellent sources of potassium1
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Orange juice1
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Any fruit, vegetable, dairy, bean/legume has potassium. You can also Google, "Potassium rich foods" for a definitive list.
As was stated upthread, the database doesn't necessarily have the potassium entered. Most of the database entries are User submitted and it isn't a labeling requirement.
I have vetted my foods. The foods I use on a regular basis I have checked the nutrition against the USDA database. I then entered the food myself and kept it private as one of MY FOODS. That way I have all the nutrition tracking entered the way I want it.3 -
cmriverside wrote: »Any fruit, vegetable, dairy, bean/legume has potassium. You can also Google, "Potassium rich foods" for a definitive list.
As was stated upthread, the database doesn't necessarily have the potassium entered. Most of the database entries are User submitted and it isn't a labeling requirement.
I have vetted my foods. The foods I use on a regular basis I have checked the nutrition against the USDA database. I then entered the food myself and kept it private as one of MY FOODS. That way I have all the nutrition tracking entered the way I want it.
Can you use those foods you entered yourself and saved in my foods in the recipe builder? I use entries I've double checked but having to find them again every time I input a new recipe is a pain!2 -
Daisy_Girl2019 wrote: »Body should maintain potassium very well unless you are actively having diarrhea or vomiting. Several fruits are high on potassium, just google them up. I would avoid having too much potassium, unless you want heart attack.
The body doesn’t store a lot of potassium for long term use. Your body largely draws on potassium that you ate that day, with any extra being excreted. It doesn’t work the same way a fat soluble vitamin works. Instead, the body attempts to achieve the correct balance of potassium at all times, rather than storing it away for future use. This means that adequate potassium intake is necessary each day, not just when you’re actively vomiting or having diarrhea.
It is worth noting that the MFP database entries for potassium aren’t always correct, so anyone worried about their potassium intake should double check the database entries they’re using. You may be eating more potassium than you realize.
It is extremely hard to eat too much potassium. Of course, it’s always possible to overdose on supplements, which is one good reason to check with your doctor before using them. But excess amounts of potassium are excreted by the kidneys, so unless you have a kidney condition or other relevant medical condition, eating too much potassium is not something most people need to worry about.
Potassium levels would have to be VERY high—again, not something that should happen unless you have a kidney condition, other relevant condition, or are abusing supplements—before they would cause heart problems. The vast majority of the population doesn’t need to worry about eating too much potassium.10 -
I log over on cronometer, which gives a more accurate breakdown of micros. Today I'm at 3530mg, which is 136% of the RDA of potassium, for my stats, (and I still have some extra calories to play with, so this number may go up). I can give you a breakdown of what I'm eating today, if you're interested. But, lots of veggies, dairy and then beef and chicken. No bananas
eta: forgot to log the serving of pistachios I'm going to eat, that brought my potassium number up to 3840mg/148% RDA for my stats2 -
Potato foods (potatoes, fries, chips, etc.). Avocado, banana, nuts, coconut water. Non-fat greek yogurt like Chobani is chock full of it.
Potassium is good for you, and most people eating a standard American diet do not get enough of it. Same with magnesium.1 -
TanyaHooton wrote: »Potato foods (potatoes, fries, chips, etc.). Avocado, banana, nuts, coconut water. Non-fat greek yogurt like Chobani is chock full of it.
Potassium is good for you, and most people eating a standard American diet do not get enough of it. Same with magnesium.
Unfortunately the sodium in these bolded foods would negate any potassium they may contain. Try to stick with whole unprocessed/minimally processed foods.8 -
BattyKnitter wrote: »cmriverside wrote: »Any fruit, vegetable, dairy, bean/legume has potassium. You can also Google, "Potassium rich foods" for a definitive list.
As was stated upthread, the database doesn't necessarily have the potassium entered. Most of the database entries are User submitted and it isn't a labeling requirement.
I have vetted my foods. The foods I use on a regular basis I have checked the nutrition against the USDA database. I then entered the food myself and kept it private as one of MY FOODS. That way I have all the nutrition tracking entered the way I want it.
Can you use those foods you entered yourself and saved in my foods in the recipe builder? I use entries I've double checked but having to find them again every time I input a new recipe is a pain!
Yes!2 -
Sweet potato, spinach2
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Low sodium V82
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Coconut water!1
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Watermelon is a great source for Potassium.
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Blackstrap molasses, which I enjoy in my oatmeal, has 730mg per tablespoon, in the brand I prefer (. . . but it's an Evil Added Sugar, so others will tell you to avoid it
). 2 -
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TanyaHooton wrote: »Potato foods (potatoes, fries, chips, etc.). Avocado, banana, nuts, coconut water. Non-fat greek yogurt like Chobani is chock full of it.
Potassium is good for you, and most people eating a standard American diet do not get enough of it. Same with magnesium.
Unfortunately the sodium in these bolded foods would negate any potassium they may contain. Try to stick with whole unprocessed/minimally processed foods.
Or more correctly stated: the potassium in these foods is balanced by the salt. It's not a bad thing. I don't buy a lot of chips, and fries are a once a month thing but potatoes are so high in potassium that salt just makes their goodness that much better. They yin their own yang.9 -
Blackstrap molasses, which I enjoy in my oatmeal, has 730mg per tablespoon, in the brand I prefer (. . . but it's an Evil Added Sugar, so others will tell you to avoid it ).
Ok, so a quick look at what Amazon is peddling gets me half the mgs your brand has. Out with it @AnnPT77! 😜0 -
Despite becoming the poster child for potassium, there are a lot of other sources out there than just bananas, many of them higher in potassium.
Potatoes (sweet or white), beans, avocado, cooked spinach, beets, squash, and tomato sauce are some good ones to have.0 -
Ooh beetroot is the bomb ! And can go really well with all sorts of food. Yum !0
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You're right: My bad.
I have to admit, I trusted the MFP DB entry for the mgs, which is a mistake . . . never double-checked because I'd eat it anyway (I like a bit of sweetness in my oatmeal, which is plain oats, not an instant packet). You're right, USDA says 300mg. (https://ndb.nal.usda.gov/ndb/foods/show/45012638).
Wholesome brand is the best-tasting brand I've found, so far. Some just taste like burned sugar. For one tablespoon/20g, label says 8%DV for potassium (USDA 300mg), 10%DV calcium (100mg), 20%DV iron (3.6mg), 8%DV B6 (0.16mg), 10%DV Magnesium (0.15mg). To me, easily worth the 60 calories, overall.1 -
I've discovered boiled potatoes, refrigerated and eaten cold and naked the following day or later. There's a great food, for me, making me full and come at a low calorie count. Every time I eat them, I notice my potassium consumption recorded in MFP skyrockets. Therefore, they must be high in potassium.2
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You're right: My bad.
I have to admit, I trusted the MFP DB entry for the mgs, which is a mistake . . . never double-checked because I'd eat it anyway (I like a bit of sweetness in my oatmeal, which is plain oats, not an instant packet). You're right, USDA says 300mg. (https://ndb.nal.usda.gov/ndb/foods/show/45012638).
Wholesome brand is the best-tasting brand I've found, so far. Some just taste like burned sugar. For one tablespoon/20g, label says 8%DV for potassium (USDA 300mg), 10%DV calcium (100mg), 20%DV iron (3.6mg), 8%DV B6 (0.16mg), 10%DV Magnesium (0.15mg). To me, easily worth the 60 calories, overall.
Ah, check it out. We both learned something today. Thanks for the feedback @AnnPT77. 😊👌🏼1 -
MFPs, how do you get your recommended potassium daily? Only so many bananas a brother can eat. I've had varying degrees of success here, mostly not.
MyFitnessPal is recommending 3500mg daily. I average a third of that roughly. I also understand potassium offsets sodium to balance your electrolytes?
Hit me!
Eric
Google high potassium foods...there are a lot of better sources than bananas. potatoes and sweet potatoes are bomb for potassium.
Also, potassium isn't required on labels and since that is where most database entries are derived, that information would be missing.3 -
pierinifitness wrote: »I've discovered boiled potatoes, refrigerated and eaten cold and naked the following day or later. There's a great food, for me, making me full and come at a low calorie count. Every time I eat them, I notice my potassium consumption recorded in MFP skyrockets. Therefore, they must be high in potassium.
Potatoes seem to be high on everyone’s list. I’ve been avoiding them for years because they’re starchy and carb heavy. I may give them another look.0 -
Potatoes, coffee, dairy, any fruits and veg and generally whole plant-based foods.
I log at Cronometer which is more reliable for things like potassium (unless you are really careful at MFP) and find just getting in a good amount of veg a day tends to take care of it, but I really like veg.4
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