Potassium

llynn19
llynn19 Posts: 13
in Food and Nutrition
How do I increase my potassium intake? It seems I'm always so far away from the recommended amount.

Replies

  • MightyDomo
    MightyDomo Posts: 1,265 Member
    http://nutritiondata.self.com

    This website can help you, in tools select nutrient search and when the search page pops up using the first drop down select potassium and alter the search as needed and it will give you all foods that have potassium in it :)
  • kchang77
    kchang77 Posts: 76 Member
    I like to drink V8 low sodium hot and spicy. 8 oz glass has 1000 mg of potassium and only 50 calories.
  • cmriverside
    cmriverside Posts: 34,458 Member
    Just get lots of vegetables, some fruit, nuts, legumes, meat.

    You get more than you think, already. Potassium deficiency is very rare in the developed world. Nutrition labels aren't required to list it for that reason. Since labels don't list it, you won't see it reflected in your Food Diary. Don't use supplements without a doctor's order, Potassium is one of those you can get too much of - if you supplement. You don't want to upset your electrolye balance by taking supplements.
  • MaraDiaz
    MaraDiaz Posts: 4,604 Member
    Be careful too much potassium is bad for you and a lot of MFP foods have potassium but don't list them (I think because it's in micrograms and it's a pain to list). You might be like me and getting way more than you think. Google potassium rich foods and see what you're getting.

    If you're still not getting enough there is this chew called Viactiv you can get with %50 of your daily potassium requirements in it. It's the only vitamin I know of that comes close to giving you that much.

    By the way, if you drink coffee, that has potassium in it, too.
  • notreallytrillian
    notreallytrillian Posts: 77 Member
    Bananas!
  • Bakkasan
    Bakkasan Posts: 1,027 Member
    Bananas!
    This. :)
  • llynn19
    llynn19 Posts: 13
    MightyDomo thankyou for the website I'll check it out.
    http://nutritiondata.self.com

    This website can help you, in tools select nutrient search and when the search page pops up using the first drop down select potassium and alter the search as needed and it will give you all foods that have potassium in it :)
  • llynn19
    llynn19 Posts: 13
    It's good to have another option in my pocket :)
    I like to drink V8 low sodium hot and spicy. 8 oz glass has 1000 mg of potassium and only 50 calories.
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    If you're going by MFP for your potassium intake, a good chunk of items in the database have no potassium info even though the foods do contain potassium. I know that in the US at least it's not required on labels. You're eating more than you think.
  • AmandaLY17
    AmandaLY17 Posts: 184 Member
    And I know someone else already said it, but potassium can be overdone, with serious repercussions (heart issues for one, my sister in law had too much in her system and cause MASSIVE problems) So maybe go see a doctor, I dont know if its a level they easily/commonly check, but that could give you a better idea of what you need.

    As for good sources.... dried fruit (of course be careful with serving sizes as they are high calorie/high sugar) molasses, beans
  • llynn19
    llynn19 Posts: 13
    Thankyou for the reminders about Banana's... I do eat them but I am kind of sick of them my kids ate them too.

    I never thought it wouldn't be listed....
    It's just a little worrying when I'm only getting half of the recommended amounts on mfp.

    Thankyou all for the info
  • llynn19
    llynn19 Posts: 13
    Now I feel more at ease... I will check other sources for potassium levels and not base it on mfp

    Thank you again
  • coolraul07
    coolraul07 Posts: 1,606 Member
    I like to drink V8 low sodium hot and spicy. 8 oz glass has 1000 mg of potassium and only 50 calories.
    ^THIS. My other faves are potatoes, OJ (~400mg/8 oz), and bananas (300-450mg dependent on size)

    As per my prior research, you don't reach dangerous levels of potassium until you regularly consume more than 18,000 mg.
  • DrMAvDPhD
    DrMAvDPhD Posts: 2,097 Member
    +1 on the fact that MFP is under-reporting your potassium intake. When adding fruits and veggies, try to find a version that has it listed as something other than NA of 0, most of these items should have potassium in them.
  • CoachReddy
    CoachReddy Posts: 3,949 Member
    fruit and vegetables. the end.

    supplements are not effective
  • lewcompton
    lewcompton Posts: 881 Member
    Be careful too much potassium is bad for you and a lot of MFP foods have potassium but don't list them (I think because it's in micrograms and it's a pain to list). You might be like me and getting way more than you think. Google potassium rich foods and see what you're getting.

    If you're still not getting enough there is this chew called Viactiv you can get with %50 of your daily potassium requirements in it. It's the only vitamin I know of that comes close to giving you that much.

    By the way, if you drink coffee, that has potassium in it, too.
    Look at the nutritional labels a lot of prepackaged food contains potassium sorbate, monopotassium phosphate or potassium chloride instead of sodium chloride (table salt) usually as a preservative but the nutritional value for potassium is not always posted on MFP. If you see this listed on the container assume that you are getting at least 50mg from the food source.
    If you are seriously low on potassium, according and confirmed with blood test then you may want to simply use salt substitute (usually potassium chloride) instead of salt for your food. You are looking for Potassium chloride which is a salt but not table salt instead of being sodium chloride it is potassium chloride. Hope this helps.
  • CoachReddy
    CoachReddy Posts: 3,949 Member
    it is important when selecting foods on MFP to pick the ones with potassium listed, but that said, MFP also lists it too low at 3500mg. The RDA is 4700mg
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    It's good to have another option in my pocket :)
    I like to drink V8 low sodium hot and spicy. 8 oz glass has 1000 mg of potassium and only 50 calories.

    I have one daily.

    3,500 is DV, but if you look around, you will find most experts consider that to not be enough largely because of the high sodium in many people's diets...I shoot for 4,500 per day but don't always hit it. As others have said, too much potassium can be bad, but you're not generally going to get too much unless you're actually taking a supplement.
  • diadojikohei
    diadojikohei Posts: 732 Member
    The other thing to remember is not to take potassium supplements if you are taking medication for high blood pressure.

    I eat dried apricots, and coconut water is also massively high in potassium. Nuts, pulses and sun dried tomatoes are a good clean source.
  • crimsoncat
    crimsoncat Posts: 457 Member
    If you're going by MFP for your potassium intake, a good chunk of items in the database have no potassium info even though the foods do contain potassium. I know that in the US at least it's not required on labels. You're eating more than you think.

    This
  • mhotch
    mhotch Posts: 901 Member
    DO NOT.......DO NOT take supplements.!!!!!! Most food info does not register Potassium content whether it is there or not. If you are eating healthy, I guarantee your potassium level is fine!
  • llynn19
    llynn19 Posts: 13
    Yahoo!!! I figured out the potassium problem.
    I'm all full on that scale!

    Thank you Everyone for your help!

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