Increasing Potassium - any food suggestions

Amf5627622

I am trying to increase my potassium and wondering if anyone has any potassium rich foods/meals they can recommend? Thanks!

taso42

bananas

gabyp0716

Coconuts. Specially coconut water, which is super refreshing and delish

hottottie11

potatoes (sweet and white)

77tes

low sodium V-8

becalm

make a banana, or strawberry banana smoothie!

lstnlondry

Coffee, spinach, avacados, yogurt

virginiejaubin

Banana!

steffiejoe

Almonds.

emilydmac

zucchini, summer squash and onion

reepobob

All of the above...I was floored on how much was in low sodium V-8...an 11.5oz can has 1180mg!

SergeantSunshine_reused

Coconut water is a really good one! And potatoes

Veggies and fruits are full of it

kikkipoo

Here's what I did....and it killed two birds with one stone. I like salty foods. I salt everything. Well, you can imagine what my sodium was starting to look like. Well, I went looking for a salt substitute and found this stuff at the grocery store next to the little salt shakers called Nu-Salt. It's great, and low and behold made from Potassium Chloride instead of Sodium. Lowered one of my bad, and increased one of my always lows just by flavoring my food!

rochey1098

A jacket potato has more potassium than a banana if you're looking for a rich source

servilia

tomato

drvvork

Sweet Potatoes... definitely are my favorite but here is a listing from searching:
http://www.healthaliciousness.com/articles/food-sources-of-potassium.php

#1: Dried Herbs
Long used for medicinal purposes, herbs are packed with nutrients and potassium is no exception. Dried Chervil contains the most potassium with 4.7g (135% RDA) per 100g serving, or 95mg (3% RDA) per tablespoon. It is followed by Dried Coriander (3% RDA) per Tblsp, Dried Parsley (2% RDA), Dried Basil, Dried Dill, Dried Tarragon, Ground Turmeric, Saffron, and finally Dried Oregano with 50mg (1% RDA).
#2: Avocados
Avocados are great when made into guacamole or in a salad. 100 grams will provide 485mg of potassium or 14% of the RDA. That is 1.1g (32% RDA) in one cup pureed, and 975mg (28% RDA) in a single avocado (201 grams).
#3: Paprika and Red Chili Powder
Either paprika or red chili powder add a nice kick to any dish, and with all the potassium they provide you have good reason to start adding them. Paprika provides the most potassium with 2.3g (67% RDA) per 100 gram serving, or 164mg (5% RDA) per tablespoon. Chili powder will provide 1.9g (55% RDA) per 100 gram serving or 153mg (4% RDA) per tablespoon.
#4: Cocoa Powder and Chocolate
Dark chocolate is an excellent source of iron and zinc in addition to potassium. Pure cocoa powder without any fat, milk, or sugar, provides the most potassium with 1.5 grams (44% RDA) in a 100g serving, or 1.3g (37% RDA) per cup, and 76mg (2% RDA) per tablespoon. Unsweetened baking chocolate provides 830mg (24% RDA) per 100 gram serving or 241mg (7% RDA) per square. Most sweetened milk chocolates will provide around 272mg (11% RDA) per 100 gram serving, and 164mg (5% RDA) per bar (1.5oz).
#5: Dried Apricots, Prunes, Zante Currants, and Raisins
Most common as a snack, dried apricots and prunes can also be chopped and served in a salad. A good source of fiber and many other vitamins, apricots provide 1.9g (53%RDA) of potassium per 100g serving (about 20 dried apricots). Prunes provide 1g (30% RDA) per 100g serving, or 1.4g (40% RDA) per cup. Zante currants are really a type of grape and taste very similar to raisins. Zante currants provide 892mg (25% RDA) of potassium per 100g serving, or 1.3g (37% RDA) per cup. Raisins provide almost the same amount with 825mg (24% RDA) per 100 gram serving, or 1.2g (24% RDA) per cup.
#6: Pistachios and Other Nuts
Pistachios are a delicious snack, and a great addition to salads. 100 grams (~3/4cup) will provide 1g (30% RDA) of potassium. Other nuts high in potassium include Beechnuts (29% RDA per 100g), Ginko nuts (29% RDA), Chestnuts (28% RDA), Almonds (21% RDA), Hazelnuts (19% RDA), Cashews (18% RDA), Pine nuts (17% RDA), Coconuts (16% RDA), and Walnuts (15% RDA).
#7: Seeds (Pumpkin, Squash, Sunflower, and Flax)
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 919mg (26% RDA) of potassium per 100g serving, 588mg (17% RDA) per cup. If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside. Sunflower seeds are also a good source of potassium, providing 850mg (24% RDA) per 100 gram serving, or 1.1g (31% RDA) per cup. Flax seeds provide 813mg (23% RDA) of potassium per 100 gram serving, or 1.4g (39% RDA) per cup, and 81mg (2% RDA) per tablespoon.
#8: Fish (Pompano, Salmon, Halibut, Tuna)
Fish has many health benefits and is a great source of potassium. Pompano provides the most with 636mg (18% RDA) per 100 gram serving, or 540mg (15% RDA) per fillet (3 ounces, 85 grams). It is followed by Salmon which provides 534mg (15% RDA) per 3 ounce serving, Halibut, Yellow Fin Tuna, Lingcod, Mackerel, Anchovies, Herring, Cod, Snapper, Rockfish, Tilefish, Grouper, and finally Trout with 394mg (11% RDA) in a 3 ounce serinvg. Cooking fish with dry heat is the best way to preseve the potassium content.
#9: Beans
White beans provide the most potassium with 561mg (16% RDA) per 100 gram serving, 1g (29% RDA) per cup cooked. White beans are followed by Adzuki Beans, Soy Beans, Lima Beans, Pinto Beans, Kidney Beans, Great Northern Beans, Navy Beans, Pigeon Peas, Cranberry (Roman) Beans, French Beans, Lentils, Split Peas, Black Beans, Hyancinth, and finally Yardlong Beans with 539mg (15% RDA) per cup cooked.
#10: Dates (Medjool)
Dates are great as a snack, as an addition to fruits salads, or even savory stews. Medjool dates provide 696mg (20% RDA) per 100 gram serving, or 167mg (5% RDA) in a single date.

dsjohndrow

There are lots. my favs are apricots, bananas, and avocados.

http://www.healthaliciousness.com/articles/food-sources-of-potassium.php

Jorra

My favorite sources are milk, tomatoes, potatoes, and almonds.

Remember, potassium is not required on food labels, so you probably get a lot more than you think.

cmriverside

.......in addition to not being required on labels, almost none of the items in the database here have potassium entered, unless you enter it or you use the admin's entries.

So, you definitely get more than you think. Don't supplement potassium.

Amf5627622

Thanks everyone!

angeleyes4643

Thanks for posting this. I too am always in need of potassium rich foods. Thanks everyone for the great ideas !

ShannonMpls

.......in addition to not being required on labels, almost none of the items in the database here have potassium entered, unless you enter it or you use the admin's entries.

So, you definitely get more than you think. Don't supplement potassium.

This! I was concerned until I realized how much of my food is high in potassium but the database doesn't include it because it's not required for labels in the US.

bcattoes

A can of low sodium V8 has over 1200 mg of potassium.

nanodot

.......in addition to not being required on labels, almost none of the items in the database here have potassium entered, unless you enter it or you use the admin's entries.

So, you definitely get more than you think. Don't supplement potassium.

I track potassium and I look it up if the food in the database doesn't have it. Even eating avocados and leafy greens, my levels were really low. So, don't assume that you are getting mystery potassium from somewhere. I use no-salt to help lower my sodium while getting enough potassium. 3.5 g of potassium a day is hard to get!