I need potassium!

High potassium foods (more than 200 mg per serving):


One papaya (781).


One cup of prune juice (707).


One cup of cubed cantaloupe (494) or diced honeydew melon (461).


One small banana (467).


One-third cup of raisins (363).


One medium mango (323) or kiwi (252).


One small orange (237) or one-half cup of orange juice (236).


One medium pear (208).


Medium potassium foods (100-200 mg per serving):


One medium peach (193).


One cup of watermelon (176).


One small apple (159) or one-half cup of apple juice (147).


One-half cup of peaches canned in juice (158).


One-half cup of canned pineapple (152).


One-half cup of fresh, sliced strawberries (138).


Low potassium foods (less than 100 mg per serving):


One-half cup of mandarin oranges (98).


Ten small grapes (93).


One-half cup of sweetened applesauce (78).


One-half cup of fresh blueberries (63).
What kinds of vegetables contain potassium?
High potassium foods (more than 200 mg per serving):


One cup of tomato juice (535) or chopped or sliced tomato (400).


One baked sweet potato, with skin (508).


One-half of a medium avocado (450).


One-half of a medium potato, with skin (422).


One cup of fresh or cooked asparagus (288).


One-half cup of cooked pumpkin (282).


One-half cup of cooked mushrooms (277).


One-half cup of fresh Brussels sprouts (247).


Medium potassium foods (100-200 mg per serving):


One-half cup of fresh green beans (187).


One-half cup of fresh carrots (177).


One-half cup of cooked zucchini, summer squash (173).


One-half cup of fresh cauliflower (151).


One-half cup of canned peas (147).


One-half cup of fresh broccoli (143).


One-half cup of frozen corn (120).


Low potassium foods (less than 100 mg per serving):


One-half cup of cucumber slices (88).


One cup of iceberg lettuce (87).


One-half cup of frozen green beans (85).
What sources of protein contain potassium?
High potassium foods (more than 200 mg per serving):


One-half cup of cooked pinto beans (400), lentils (365), or dried peas (355).


One cup of soy milk (345).


Three ounces of baked or broiled salmon (319).


Three ounces of roasted turkey, dark meat (259).


One-fourth cup of sunflower seeds (241).


Three ounces of cooked lean beef (224).


Two tablespoons of peanut butter (214).


Medium potassium foods (100-200 mg per serving):


One ounce of salted peanuts (187).




Low potassium foods (less than 100 mg per serving):

One egg (55 mg).

What dairy products contain potassium?
High potassium foods (more than 200 mg per serving):

ix ounces of yogurt (398).

One cup of 2 percent white milk (377).

One cup of low-fat (2 percent) cottage cheese (217).

Medium potassium foods (100-200 mg per serving):

One-half cup of ricotta cheese (154).

One-half cup of vanilla ice cream (131).

Low potassium foods (less than 100 mg per serving):

One ounce of American cheese (79) or cheddar cheese (28).

What other foods contain potassium?
High potassium (more than 200 mg per serving):

One tablespoon of molasses (498).

Medium potassium foods (100-200 mg per serving):

A one and one-half ounce chocolate bar (169)

A banana contains about 400 mg of potassium. That equals about 3/4 cup of melon (cantaloupe), 3 dried figs, 5 medium dried apricots, 1 cup of orange juice, 1 cup non fat milk, 2 ounces of almonds, 1/2 cup beans, 1/2-1 cup potatoes/sweet potatoes (with the skin!).

I use French's "No Salt" for almost all my meals as a salt substitute. It contains 650mg of potassium per 1/4 tbsp.

I know there is a long list above but I don't have time to read it right now so I'm just going to post mine. I get a substantial about of potassium every day from the following: skim milk, red seedless grapes, green seedless grapes, bananas, potatoes, and strawberries. These are all a regular part of my diet but there are many days when I eat other fruits and veggies as well and they boost my potassium also. I don't recommend the salt substitutes because you may end up getting TOO much potassium which can be as bad as too much sodium. If you consume a diet of plenty of fruits, veggies, and skim milk you will do just fine.

Here's my extra list of high potassium foods (sorry if its a repeat from above):
Oranges or orange juice (I love fresh squeezed)
Bananas
Apricots
Kiwi
Pears
Nectarine Cantaloupe/melons
Dried fruit such as dates, figs, and prunes
Dried beans, peas, and lima beans
White and sweet potato (baked is best as some potassium is leached out while boiling for mashed potatoes)
Mushrooms
Avocado
Pumpkin
Asparagus
Tomato
Winter squash
Peanuts, almonds, and pecans
Milk

There are others but this is a substantial list. Hope it helps! Keep up the good work!

avacados...guacamole YUM!

Something to keep in mind when looking at your potassium totals on MFP (and the reason I quit tracking this). Potassium is actually one of the nutrients that is NOT required to be listed on the containers of food. When lacking the numbers like that, MFP gives it a big ole zero. Which is not necessarily accurate. So its entirely possible you're getting much more than you think (from most meats and vegetables).