How to get enough potassium

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cmurphy04722
cmurphy04722 Posts: 254
in Food and Nutrition
I know that the following are rich in potassium:

*sweet potatoes
*orange juice
*white beans
*yogurt
*tomatoes
*coconut water

What else? I'm having a rough time getting even half of the potassium I need. Multi-vitamins cause me a great deal of pain (yes, I've tried a variety with them and with a variety of foods/drinks/empty stomach and it's the same result every time for me).

Anyone else tracking potassium? How do you get yours in?

Replies

  • SageGoddess320
    SageGoddess320 Posts: 2,589 Member
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    Bananas
  • Mellie13
    Mellie13 Posts: 424
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    Peas
  • mattack
    mattack Posts: 137 Member
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    Dont forget avacado's
    They make a great substitute for cheese or mayo on your sandwiches.
    I eat 1/4 of one on my turkey sandwich almost every day for lunch.
  • carp68
    carp68 Posts: 42
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    Bananas
    Oranges
    Apricots
    Avocado
    Strawberries
    Potatoes
    Tomatoes
    Cucumber
    Cabbage
    Cauliflower
    Chard
    Bell pepper
    Eggplant
    Squash
    Crimini mushrooms
    Brussels sprouts
    Turmeric
    Parsley
    Spinach
    Broccoli
    Tuna
    Halibut
    Cantaloupe
  • freeflower3
    freeflower3 Posts: 39 Member
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    I've found that a lot of MFP enteries say zero potassium for foods that do have it, because not all food labels mention potassium, so people fill-in "0".
  • ddss37
    ddss37 Posts: 36 Member
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    I track potassium as well since I am on a "Water pill" for mild blood pressure. I try to have one high potassium item every meal!

    Here is something I do for some breakfasts as well as after-workout pick-me-up! 911 mg of potassium per serving! It is in the food drop-down menu as High Potassium Smoothie (correction).

    Donna

    * Exported from MasterCook *

    Smoothie

    Recipe By :
    Serving Size : 4 Preparation Time :0:00
    Categories :

    Amount Measure Ingredient -- Preparation Method
    3 banana
    1 cup orange juice
    3/4 cup 2% low-fat milk
    2 tablespoons honey
    2 tablespoons flax seed
    1 1/2 cups yogurt with fruit, lowfat
    16 ounces berries
    10 ice cube

    Yield:
    "16 ounces"
    - - - - - - - - - - - - - - - - - - -

    Per Serving (excluding unknown items): 305 Calories; 4g Fat (12.2% calories from fat); 8g Protein; 63g Carbohydrate; 6g Dietary Fiber; 7mg Cholesterol; 74mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 1/2 Other Carbohydrates.


    Nutr. Assoc. : 0 0 0 0 0 0 0 0
  • Mellie13
    Mellie13 Posts: 424
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    I forgot about wheat germ
  • TCASMEY
    TCASMEY Posts: 1,405 Member
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    1 cup skim milk contains 420 milligrams and 90 calories. More potassium than a banana and less calories. Have a cup with every meal and you have added 1260 mg of potassium!::happy:
  • rjadams
    rjadams Posts: 4,060 Member
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    morton salt substitute is a potassium product. sprinkle it instead of salt and you are adding potasium.
  • sonjavon
    sonjavon Posts: 1,019 Member
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    an 8 oz cup of coffee brewed from grounds has 116 mg of potassium - which is how I justify my morning coffee!

    A cup of spinach has 167 mg.
  • lvfunandfit
    lvfunandfit Posts: 654 Member
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    When you are using the items from the database, a lot of times potassium is left at zero. That nutrient is not always inputted. So I don't think tracking your potassium is accurate with the foods in the database. You may have to edit the ones you use so that you get an accurate number.

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