potassium advice

MensEtSalvere2013
MensEtSalvere2013 Posts: 230 Member
edited January 22 in Food and Nutrition
Hey all, I am finding that I am not getting in enough potassium according to MFP. Any foods I should try? I know bannnas, dates, and nuts are good. What are some good low carb options? Thanks! :)

Replies

  • ctpeace
    ctpeace Posts: 327 Member
    http://www.livestrong.com/article/534783-five-foods-higher-in-potassium-than-bananas/

    This should get you started, nuts are fairly low carb.
  • HollisGrant
    HollisGrant Posts: 2,022 Member
    http://www.healthaliciousness.com/articles/food-sources-of-potassium.php

    Beans, spinach, and many other foods have potassium.
  • cycleholic
    cycleholic Posts: 98 Member
    Hope this helps!

    Winter squash, cubed, 1 cup, cooked: 896 mg
    Sweet potato, medium, baked with skin: 694 mg
    Potato, medium, baked with skin: 610 mg
    White beans, canned, drained, half cup: 595 mg
    Yogurt, fat-free, 1 cup: 579 mg
    Halibut, 3 ounces, cooked: 490 mg
    100% orange juice, 8 ounces: 496 mg
    Broccoli, 1 cup, cooked: 457 mg
    Cantaloupe, cubed, 1 cup: 431 mg
    Banana, 1 medium: 422 mg
    Pork tenderloin, 3 ounces, cooked: 382 mg
    Lentils, half cup, cooked: 366 mg
    Milk, 1% low fat, 8 ounces: 366 mg
    Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
    Pistachios, shelled, 1 ounce, dry roasted: 295 mg
    Raisins, quarter cup: 250 mg
    Chicken breast, 3 ounces, cooked: 218 mg
    Tuna, light, canned, drained, 3 ounces: 201 mg
  • briabner
    briabner Posts: 427 Member
    kiwi actually has more potassium than bannanas
  • servilia
    servilia Posts: 3,452 Member
    I might be remembering incorrectly but look up tomatoes I think they're a decent source.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Keep in mind that potassium is not required to be listed on nutrition labels and many of the entries on MFP omit the potassium info so you may be getting more than you think.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    All good suggestions...

    Also remember that potassium is not required to be on nutritional labels so you are likely getting more than you think you are. I shoot for 4,700 mg myself.
  • stetienne
    stetienne Posts: 560 Member
    not exactly low-carb, but potatoes are a good source of K
  • PLUMSGRL
    PLUMSGRL Posts: 1,134 Member
    Campbells V-8 juice, low sodium spicy has 1000 mg per cup...easy and delish with a squirt of lime juice!
  • coolraul07
    coolraul07 Posts: 1,606 Member
    In addition to all of the above:
    • Low sodium V8 juice has over 1,000mg in an 11.5 oz can
    • Check out http://nutritiondata.self.com ; use 'Nutrient Search' option (e.g. high potassium, low carb)
  • chadraeder3
    chadraeder3 Posts: 279 Member
    I take a medication that can give deplete potassium my Dr told me to drink a glass of OJ (and if you can make it the calcium fortified version all the better.) <- I added this not from the Dr.
  • MensEtSalvere2013
    MensEtSalvere2013 Posts: 230 Member
    Campbells V-8 juice, low sodium spicy has 1000 mg per cup...easy and delish with a squirt of lime juice!
    Thank you! PS PlumsGRL: your dog is adorable!!! :)
  • RCottonRPh
    RCottonRPh Posts: 148
    This is a common problem. The American diet is heavy on sodium and light on potassium, and our intake should be the reverse of that. One thing I recommend is Coconut water! I use it in smoothies and green drinks. Also, the makers of Emergen-C make packets called "Electro-Mix". They are lemon lime flavored and can be added to water. One packet has 408 mg of potassium. Smart water and other electrolyte waters also contain small amounts of potassium.
  • MensEtSalvere2013
    MensEtSalvere2013 Posts: 230 Member
    Hope this helps!

    Winter squash, cubed, 1 cup, cooked: 896 mg
    Sweet potato, medium, baked with skin: 694 mg
    Potato, medium, baked with skin: 610 mg
    White beans, canned, drained, half cup: 595 mg
    Yogurt, fat-free, 1 cup: 579 mg
    Halibut, 3 ounces, cooked: 490 mg
    100% orange juice, 8 ounces: 496 mg
    Broccoli, 1 cup, cooked: 457 mg
    Cantaloupe, cubed, 1 cup: 431 mg
    Banana, 1 medium: 422 mg
    Pork tenderloin, 3 ounces, cooked: 382 mg
    Lentils, half cup, cooked: 366 mg
    Milk, 1% low fat, 8 ounces: 366 mg
    Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
    Pistachios, shelled, 1 ounce, dry roasted: 295 mg
    Raisins, quarter cup: 250 mg
    Chicken breast, 3 ounces, cooked: 218 mg
    Tuna, light, canned, drained, 3 ounces: 201 mg
    Thank you! This is a great list!
  • sheri02r
    sheri02r Posts: 486 Member
    Keep in mind that potassium is not required to be listed on nutrition labels and many of the entries on MFP omit the potassium info so you may be getting more than you think.

    Yes. This.
  • MensEtSalvere2013
    MensEtSalvere2013 Posts: 230 Member
    Thank you everyone! All so helpful!
  • Bettyeditor
    Bettyeditor Posts: 327 Member
    Feel free to peek in my diary. I get massive amounts of potassium. And as someone mentioned, potassium is an optional nutritional field, so you may be getting more than you think. Educate yourself about which things have potassium, like plums, and then select the option from the database that has potassium info included.

    It's great that you are working on getting more. Most people don't. In case you didn't know, if you are otherwise healthy (don't have high blood pressure or heart disease), then your body can excrete excess sodium if you have enough potassium. So whenever I eat a lot of sodium, I pay special attention to my potassium. The result is that I almost never get water retention bloat. :flowerforyou:
  • Some_Watery_Tart
    Some_Watery_Tart Posts: 2,250 Member
    Avocados!
  • krislyn84
    krislyn84 Posts: 337 Member
    White beans (1004 mg/1 cup cooked)
    dried apricots (755 mg/ 1/2 cup)
    dark leafy greens (839 mg/1 cup cooked)
    baked potatoes with skin (926 mg/ 1 average sized potato)
    acorn squash (889 mg/ 1 cup cubed)
    yogurt (625 mg/ 1 cup)
    salmon (534 mg/3 oz)
    avocado (975 mg/ 1 average)
    mushrooms (428 mg/1 cup sliced)
    banana (422 mg/ 1 average)

    Hope this helps!!
  • penguinlally
    penguinlally Posts: 331 Member
    some of my faves--
    chard
    crimini mushrooms
    V-8
    spinach
    dried seaweed
    coconut water
    beet greens
    papaya
    lentils
    white beans
    kidney beans
    sweet potatoes
    clams
    raisins

    soybeans
  • Armyantzzz
    Armyantzzz Posts: 214 Member
    Avocado, Spinach, Salmon, Yougurt (plain), White beans:smile::wink: :smile: Yummies
  • amariecruz89
    amariecruz89 Posts: 83 Member
    Definitely need this list, I realized I haven't been getting enough either, I wonder if that's why I have felt so fatigued
  • erinsueburns
    erinsueburns Posts: 865 Member
    Keep in mind that potassium is not required to be listed on nutrition labels and many of the entries on MFP omit the potassium info so you may be getting more than you think.

    Yes this. I have Potassium as one of the things I track, and it is amazing how many foods omit potassium.
  • haymancm
    haymancm Posts: 280 Member
    I like this site for foods high or low in potassium. Once I started regulating my sodium & potassium, there has not been an issue with plateaus.

    http://www.krispin.com/potassm.html
  • CoachReddy
    CoachReddy Posts: 3,949 Member
    Hey all, I am finding that I am not getting in enough potassium according to MFP. Any foods I should try? I know bannnas, dates, and nuts are good. What are some good low carb options? Thanks! :)

    all the good stuff has potassium! fruits, veggies, nuts, seeds, meat, fish, poultry.

    eat whole foods and you'll be good to go. keep in mind the RDA for potassium is actually 4,700mg. I outdid myself and got over 5,000mg today! :)
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