Never meet potassium goal -- not even close

M1chelles5

Avocado is a great source of potassium!
Delicious too.

candoit14

thanks for that

Helloitsdan

runbyme

Mushrooms have a boatload of potassium! I love them sauted in a little olive oil! Mmmmmm! About 338 mg per 2 cups!


Foods with Potassium

Serving Size

Potassium (mg)



Apricots, dried

10 halves

407



Avocados, raw

1 ounce

180



Bananas, raw

1 cup

594



Beets, cooked

1 cup

519



Brussel sprouts, cooked

1 cup

504



Cantaloupe

1 cup

494



Dates, dry

5 dates

271



Figs, dry

2 figs

271



Kiwi fruit, raw

1 medium

252



Lima beans

1 cup

955



Melons, honeydew

1 cup

461



Milk, fat free or skim

1 cup

407



Nectarines

1 nectarine

288



Orange juice

1 cup

496



Oranges

1 orange

237



Pears (fresh)

1 pear

208



Peanuts dry roasted, unsalted

1 ounce

187



Potatoes, baked,

1 potato

1081



Prune juice

1 cup

707



Prunes, dried

1 cup

828



Raisins

1 cup

1089



Spinach, cooked

1 cup

839



Tomato products, canned sauce

1 cup

909



Winter squash

1 cup

896



Yogurt plain, skim milk

8 ounces

579

Kalynx

dont forget potatoes. they are a great source too.

bilzprincess

veggies and fruits of many kinds (including avocado) are good sources of potassium. i'm not much for supplements unless it's b-12, which a vegan diet doesn't provide. i heard that potassium helps the body balance sodium, so i've been watching it too. yesterday i finally hit the over-3500 mark on potassium!! felt so proud! but by end of day went over calories (no need--i'd hit the potassium mark by mid-day); just on an eating frenzy this week i guess.

fmbomzo

I love MFP. Everyone's comments have been so helpful. I'm actually capturing the potassium in my foods by label to see how much the MFP entries actually omit. I like bananas, spinach and yogurt. I love lima beans. I haven't been eating any legumes recently. I think I will add them back. I haven't really liked potatoes much recently so that one will be difficult. I find that my food tastes have been changing drastically since I really started working out.

1derfuldia

I'm so glad you posted this! I've been worried that I never meet my potassium goal on MFP, too. The avocado and coconut water suggestions are great and I love pdworkman's idea of turning on the potassium column.

Super helpful post

kpappas1993

I was worried about my potassium intake as well, because I never reach my goal. I have muscle pain and my joints bother me and I'm only 23. I started taking a potassium supplement of 99mg. Definitely don't do more than that, it can kill you. I have low blood sugar, so my protein levels are constantly low. I started drinking special k protein shakes. Theyou taste so good! They have 15g of protein, ando 545 MG of potassium. It's safe, and healthy. Oh and they only have 190 calories

EricaCraigie

Red potatoes.. egg whites.. source yogurt

JohnnyPenso

kpappas1993 wrote: »

I was worried about my potassium intake as well, because I never reach my goal. I have muscle pain and my joints bother me and I'm only 23. I started taking a potassium supplement of 99mg. Definitely don't do more than that, it can kill you. I have low blood sugar, so my protein levels are constantly low. I started drinking special k protein shakes. Theyou taste so good! They have 15g of protein, ando 545 MG of potassium. It's safe, and healthy. Oh and they only have 190 calories

A 99mg supplement is microscopic. My RDI is 3500mg and 99 wouldn't even put a dent in that.

EricExtreme

I run several tomatoes through the juicer every day to get my potassium.