newcommer- 81 and very interested

I'm looking to find information on potassium quanties

Replies

  • ColleenRoss50
    ColleenRoss50 Posts: 199 Member
    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. :smile:
  • dianefisher47
    dianefisher47 Posts: 234 Member
    bump...thanks for sharing