Potassium sources?

Justkf

I am consistantly low on potassium, but to me the sources are big no-no's, potatos, beans and banana's? Any idea's on how to up this without too much calorie load?

Crooks0204

spinach, prunes (plums) the sunsweet prunes are so good! also avacodos

icerose137

Potassium IMO is more important than calorie load. And getting 700 mg for 140 calories of a baked potato with skin isn't a bad trade. It is your choice, of course, but being low on potassium is far more dangerous than 150 or less calories.

That being said, here is a good list of potassium rich foods. http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixb.htm

MayhemModels

Here is a list of foods high in Potassium.

Potassium-rich fruits: The top 10

• Papaya (medium size) - 781 milligrams (mg) of potassium
• Guava (1 cup) - 688 mg
• Fresh figs (8 oz) - 526 mg
• Cantaloupe (1 cup) - 494 mg
• Banana (1 medium) - 422 mg
• Prunes (1/4 cup) - 316 mg
• Kiwi (1 fruit) - 252 mg
• Strawberries (1 cup) - 239
• Orange (1 medium) - 237 mg
• Raspberries (1 cup) - 187 mg

Vegetables that contain significant potassium

• Swiss chard (1 cup, boiled) - 960 mg of potassium
• Lima beans (1 cup, cooked) - 955
• Yam (1 cup, cooked) - 911
• Winter squash (1 cup, baked) - 895 mg
• Avocado (1 cup, sliced) - 874 mg
• Spinach (1 cup, boiled) - 838 mg
• Pinto beans (1 cup, cooked) - 800 mg
• Lentils (1 cup, cooked) - 730 mg
• Kidney beans (1 cup, cooked) - 713 mg
• Beets (1 cup, boiled) - 518 mg
• Baked potato (with skin) - 510 mg
• Broccoli (1 cup, steamed ) - 505 mg
• Green peas (1 cup, boiled) - 433 mg
• Tomato (1 cup, raw) - 399 mg
• Carrots (1 cup, raw) - 394 mg
• Green beans (1 cup, boiled) - 373 mg

Protein sources of potassium

• Halibut (4 oz. baked/broiled) - 653 mg of potassium
• Snapper (4 oz. baked/broiled) - 592 mg
• Cod (4 oz. baked/broiled) - 586 mg
• Yogurt (1 cup, lowfat) - 572 mg
• Cow's milk (1 cup, 2%) - 376 mg
• Goat's milk (1 cup) - 498 mg

Jorra

My two greatest sources of potassium are kale and cherry tomatoes, I eat them pretty much every day. A cup of chopped kale has about 300mg of potassium and just 4 cherry tomatoes has 140mg. Textured Vegetable Protein (TVP) is another fantastic source at 594mg per 1/4c!

I make it a priority to balance my potassium and my sodium intake, check out my diary for ideas.

(Why I have a balance between Potassium and Sodium http://www.myfitnesspal.com/blog/Jorra/view/why-you-need-a-sodium-potassium-balance-109745 )