Many of packaged foods in the MFP database do not show information on potassium content primarily because it is not listed on the nutritional information labels on many of the packages and containers of products we buy so, depending on what you have eaten, the amount of potassium listed in your diary is likely understated, so you are probably getting more potassium than what is showing in your food diary. That is good news. However potassium content is listed in the MFP database for most fresh food products such as meats, nuts, fruits, vegetables, etc. so you are at least seeing the minimum quantities of potassium that you are getting each day.

If you are eating a well balanced diet with plenty of fresh fruits and vegetables, chances are you are getting a good supply of potassium from your daily diet. Other good sources are dairy products, meats (especially fish and poultry), and nuts and seeds.

The following link gives the potassium content of some common foods along with the calorie content:

http://www.umassmed.edu/uploadedFiles/SourcesDietaryPotassium.pdf


Some Good Sources of Dietary Potassium
(Getting the most for the fewest calories)

........................................................................Serving Size........Potassium (mg)..Calories
FRUITS
Cantaloupe....................................................½ med. Melon ..............680 ...............60
Dates...................................................................... 10........................615 .............275
Avocado ...........................................................½ medium .................602 .............175
Raisins ................................................................ ½ cup.....................555 .............250
Apricots, dried ...................................................10 halves ..................480 ...............85
Banana............................................................. 1 medium..................451 .............105
Apricots, fresh .................................................. 3 medium..................315 ...............50
Peach ............................................................... 1 medium..................305 ...............60
Orange ............................................................. 1 medium..................300 ...............80
Watermelon..........................................................1 cup .....................186 ...............50
Grapefruit .........................................................½ medium .................135 ...............40
JUICES
Prune....................................................................1 cup .....................602 .............180
Tomato.................................................................1 cup .....................550 ...............50
Orange, frozen .....................................................1 cup .....................503 .............105
Grapefruit, frozen .................................................1 cup .....................420 .............100
VEGETABLES
Potato, baked, w/ skin .........................................1 large ....................845 .............160
Squash, acorn............................................... ½ cup cooked ..............448 .. .............45
`Tomato ............................................................ 1 medium..................445 ...............33
Spinach ......................................................... ½ cup cooked ..............415 ...............20
Mushrooms ........................................................10 small ...................415 ...............28
Lentils............................................................ ½ cup cooked ..............365 ...............83
Split Peas ...................................................... ½ cup cooked ..............355 .............104
Sweet Potato.......................................................1 large ....................350 .............200
Squash, butternut.......................................... ½ cup cooked ..............293 ...............50
Pumpkin, canned .......................................... ½ cup cooked ..............275 ...............43
Collards ......................................................... ½ cup cooked ..............263 ...............40
Kidney beans ................................................ ½ cup cooked ..............258 .............150
Lima beans.................................................... ½ cup cooked ..............255 .............125
Brussels sprouts............................................ ½ cup cooked ..............248 ...............30
Zucchini......................................................... ½ cup cooked ..............227 ...............35
Green Pepper................................................... 1 medium..................215 ...............22
Corn on the cob................................................ 1 medium..................196 .............100
Beets, diced .................................................. ½ cup cooked ..............140 ...............30
Broccoli ......................................................... ½ cup cooked ..............104 ...............20

........................................................................Serving Size........Potassium (mg)..Calories
DAIRY PRODUCTS
Yogurt, low fat, plain............................................. 1 cup .....................530 .............150
Milk, skim.............................................................. 1 cup .....................355 ...............90
whole.................................................................... 1 cup .....................350 .............160
buttermilk.............................................................. 1 cup .....................340 .............100
Cottage cheese, 2% fat........................................ 1 cup .....................217 .............203
MEAT, FISH, POULTRY
Flounder ......................................................... 3 oz. cooked ...............500 .............170
Sardines, drained.................................................. 3 oz ......................500 .............310
Liver, beef ...................................................... 3 oz. cooked ...............375 .............185
Round steak ................................................... 3 oz. cooked ...............325 .............135
Leg of lamb .....................................................3 oz cooked................300 .............220
Turkey, light meat........................................... 3 oz. cooked ...............250 .............175
Tuna, drained, water packed................................ 3 oz.......................225 .............125
Chicken, white meat....................................... 3 oz. cooked ...............210 .............165
NUTS, SEEDS
Pistachios, dried................................................... 1 oz.......................310 .............164
Peanut, in shell....................................................... 20........................250 .............210
Peanut butter................................................. 2 tablespoons ..............240 .............180
Pumpkin seeds, dried/roasted.............................. 1 oz.......................229 .............150
Almonds, dry roasted ........................................... 1 oz.......................219 .............167
Sunflower seeds................................................... 1 oz.......................196 .............162



Hope this helps.