Best (Healthiest) Sources of Potassium

MexisMom

I've been noticing a distinct increase in muscle cramps lately doing everyday things. I'm sure it could be a million things, but I'd like to start with upping my potassium intake.

All I've really been told in the past is bananas. Any other suggestions?

Sheila_Ann

There are some smoothies that are also high in potassium. I can't think of the name of the one that I sometimes get.

Sox90716

Avocados, dried apricots and raisins are all great sources too.

Lefty634

Brocilli, Orange Juice (not oranges unless you eat the skin---- ewww) baked potato skins

Sheila_Ann

It's the Naked brand smoothie...had to look it up! lol

glennstoudt

I've been noticing a distinct increase in muscle cramps lately doing everyday things. I'm sure it could be a million things, but I'd like to start with upping my potassium intake.

All I've really been told in the past is bananas. Any other suggestions?

V8 juice, low sodium. 35% of the upper limit of K per day.
Other delicious foods include most fish- salmon, tuna in particular. Google High Potassium foods and you will get a list.
I started monitoring my K when I had the same issue. Try to keep it around 3000-4000 mg a day and don't have that issue any more.

now_picture_this

Amy & Brian Natural Coconut Juice without pulp. There are plenty of other brands but that is my favorite!

StrongerJess

Sweet potatoes and tomatoes

elizabethwolf

i was told by a personal trainer that bananas are one of the highest potassium foods

ironanimal

Bananas I believe are a good source.

n25philly

Go to an asian grocery and get some sheets of dried seaweed. When crumbled up they make a great seasoning replacement for salt and it is high in potassium.

Elf_Princess1210

I've been noticing a distinct increase in muscle cramps lately doing everyday things. I'm sure it could be a million things, but I'd like to start with upping my potassium intake.

All I've really been told in the past is bananas. Any other suggestions?

I don't feel like typing, so here is a site where it lists potassium rich food

http://www.algaecal.com/potassium-rich-foods.html

murphy612

Coconut water, it has even more potassium than bananas.

ifiwasurvampire

Most foods have potassium in them but they are not required to list it. Brussels sprouts, potatoes with skin, ect. Campbells select harvest has soups loaded with potassium. Also tomato soups and sauce is loaded as well.

clehman71

Foods with Potassium Serving Size Potassium (mg)
Apricots, dried 10 halves 407
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
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

Chandibari

I posted a similar question last month and here is one of the responses I received. Also recommended were low sodium V8 and coconut water (check the label as some brands have more than others).

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As a cardio nurse, I get this question all the time. First taking a potassium supplement is always an option IF YOU HAVE BEEN TOLD YOU NEED TO TAKE ONE. HYPERTENSION ALONE IS NOT A REASON TO TAKE POTASSIUM. Ingesting too much potassium can cause arrhythmias so it is important to remain in contact with your pcp on what he wishes for your intake of potassium.

If you would rather include them in your food, trust me, most people are shocked at how low bananas are in potassium. Here are a list of foods for you we use at our cardiovascular heart center
1. Tomatoes over 800
2. Spinach over 800
3. winter squash over 800
4. prunes over 800
5.potatoes over 800 (need to eat the skin)
6. lima beans over 800

Again- your electrolytes specifically: potassium, magnesium, and calcium can alter the way your heart is able to function electrically so make sure your pcp wants you on an increassed potassium diet.There are not a ton of foods with over 800mg of potassium but there are a lot of resources of there to incorporate some in to every meal. Google search is great for that.

Parsosa

Here is a good list:

http://www.vaughns-1-pagers.com/food/potassium-foods.htm

I eat alot of fresh spinach which has over 600 mg/ cup of potassium. Lentles is also another really good cheap source.

kokaneesailor

Dried Chervil weights in at 4.7 grams of potassium per 100 grams or 95mg per tablespoon. Here is a list of 20 natural sources of potassium.
http://www.healthaliciousness.com/articles/food-sources-of-potassium.php


Cheers

TrailRunner61

Broccoli & potatoes, Gatorade and Nuun electrolyte enhanced drink tablets that you put in water. I don't like the taste of Nuun by itself tho so I put it in sugar free koolaid..

Mine gets low and I do the same thing, muscle cramps and then if it's really low I have heart palpitations really bad and end up in the ER with a potassium iv. and then go home with a prescription supplement for a month! I now take a One a Day for Women multi-vitamin and haven't had any problems, even though I sweat like crazy while working out. I'm also eating healthier than I was though!

And just so you know, If your potassium gets too low you may also be low in magnesium. Low magnesium can trigger migraines. (according to my neurologist), so you want to avoid that too.

VMarkV

It's pretty hard to be potassium deficient if you eat a majority of foods from whole/fresh sources
(My money is on magnesium or salt deficiency for causing muscle cramps, but no one can tell unless you actually get tested)

Good potassium sources: coconut water, V8, any whole vegetable/dairy/meat

shar140

Sweet potatoes, avocados, tomatoes, low-sodium tomato juice or V8 (actually has more than the regular variety), and surprisingly pork (haha, only because I started tracking it, do I know).

1 cup (8 oz) of low sodium tomato juice has 2.5 times the potassium of a small banana.

bcattoes

I posted a similar question last month and here is one of the responses I received. Also recommended were low sodium V8 and coconut water (check the label as some brands have more than others).

---

As a cardio nurse, I get this question all the time. First taking a potassium supplement is always an option IF YOU HAVE BEEN TOLD YOU NEED TO TAKE ONE. HYPERTENSION ALONE IS NOT A REASON TO TAKE POTASSIUM. Ingesting too much potassium can cause arrhythmias so it is important to remain in contact with your pcp on what he wishes for your intake of potassium.

If you would rather include them in your food, trust me, most people are shocked at how low bananas are in potassium. Here are a list of foods for you we use at our cardiovascular heart center
1. Tomatoes over 800
2. Spinach over 800
3. winter squash over 800
4. prunes over 800
5.potatoes over 800 (need to eat the skin)
6. lima beans over 800

Again- your electrolytes specifically: potassium, magnesium, and calcium can alter the way your heart is able to function electrically so make sure your pcp wants you on an increassed potassium diet.There are not a ton of foods with over 800mg of potassium but there are a lot of resources of there to incorporate some in to every meal. Google search is great for that.

It's important to remember that these are amounts for cooked foods, not raw.. 1 cup of tomato juice or sauce has that much potassium. One medium raw tomato only has about 300 mg potatssium.

Also, it's 1 cup cooked spinach. Raw has much less as it takes a huge amount of raw spinach to get 1 cup cooked.

Molasses is pretty good source if you like it. 1 tablespoon as 293 mg potassium.

Evarell

[bump]

jenbroussard71

bump

goldengirl28

My hubby (rugby player) gets cramps when he's playing and his trainer suggested a large banana (potassium) and a large bottle or slimline tonic water (Quinine) prior to every session/game

i do the same if i'm worrried about cramping up

applesauce610

Though you may be of the mind set that you have a potassium deficiency, I would first look at your H20 consumption. If you are an active person 8 glasses of water may not cut it for you. I know for myself, I have to have a minimum of 3 liters of water a day to not feel like I'm dragging. That's 4 glasses above the daily recommended amount for adults. I'd play with your numbers on that too if you are looking at eliminating cramps.

Also if you are lifting weights or running I'd recommend getting yourself a foam roller to use before/after exercise, when you wake up in the AM and before you go to bed. This will help to keep your muscles loose and supple, removing tension that can cause cramping and knots.