Impossible Potassium DV

Anyone have any recommendations or success with hitting the daily value of potassium? It seems ridiculously high and I can hardly scratch it, even with multi-vitamins. I looked up foods with high potassium, but it seems like unless I eat 7 bananas a day (or 30 dried apricots) I won't hit it. Thoughts? Suggestions?

Replies

  • emilynova
    emilynova Posts: 4 Member
    I have the same problem. Will be interesting to see what kind of suggestions there will be
  • auroranflash
    auroranflash Posts: 3,569 Member
    I have the same trouble but here is a good list of food high in potassium.... looks like we all need to go buy some swiss chard.

    http://nutrition.about.com/od/foodfun/p/potassium_foods.htm

    http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90
  • MrsCon40
    MrsCon40 Posts: 2,351 Member
    Eat a potato. They are magically delicious and obscenely high in potassium.
  • treetop57
    treetop57 Posts: 1,578 Member
    US labeling laws don't require listing potassium, so the vast majority of items in the database have 0 or NA, even if the foods themselves are loaded with potassium. That means that you simply can't believe whatever MFP is telling you about your potassium daily total. Garbage in, garbage out.
  • killagb
    killagb Posts: 3,280 Member
    I think another part of the problem is that many foods in the database on here do not contain the potassium values for the item, so it appears heavily understated. Coconut water is another good one :bigsmile:
  • tblmt
    tblmt Posts: 9 Member
    Avacado's are really good for potassium as well as coconut water...
  • cmriverside
    cmriverside Posts: 34,392 Member
    You probably get plenty. Supplementing Potassium isn't a good idea, unless it is in a multivitamin.

    Since labelling doesn't require Potassium to be included, there are not many entries in this database that include Potassium, so it is harder to get an idea of your intake.

    I tracked Potassium for a year, and found that as long as I ate 3-5 servings of colorful veggies or fruits I was getting plenty. Lots of Potassium in potatoes, tomatoes, beans, any squash or pumpkin, melons, spinach, dark green leafy veggies, any fresh fruit.
  • Thank you! I have been freaked out about how much potassium I'm not getting, so I'm glad the answer is this.
  • jenluvsushi
    jenluvsushi Posts: 933 Member
    I can't hit 3500 on here either....The best I have gotten to is about 3000 mg's and eat a lot of potassium rich foods. This used to bother me to but from what I have read, it is very rare to have low potassium levels if you are eating a healthy diet....not all potassium is accounted for in MFP either. Spinach has a lot but some of the food entrees here show n/a for potassium. If you have low potassium, you will be having muscle cramps and other issues like urinating a lot....I wouldn't worry about it unless you are having symptoms. You can also have your doctor check your blood levels if you are very concerned.
  • SueInAz
    SueInAz Posts: 6,592 Member
    I was fighting a water retention issue recently and was trying very hard to keep my potassium at least twice as high as my sodium while hitting the 3500 mg goal and staying under 1400 calories. It's not easy! I really had to work at what I was eating each day.

    The poster above me who mentioned the lack of labeling is right, too. I was specifically looking for high potassium snacks and was disturbed to find items which I know are high in potassium that do not include it in the nutrition information. Pistachios were one item I specifically remember. If I was in charge of their marketing, I'd include it as a part of their package labeling!

    ETA: I had my sodium and potassium levels checked before I started this and found out a week later that I'm getting enough potassium with the way I normally eat. I'm not sure where the 3500 mg recommendation comes in....

    Also vitamin manufacturers can't make a potassium supplement with more than 99 mg which is less than 1/35th of the recommendation. It's pretty worthless to try to take a supplement for that reason. In addition, the higher dosage prescription pills the doctor gave me literally go right through me without being absorbed at all. Probably TMI, but I once saw one after a BM and you could still see the numbers on the pill. Seriously. Not absorbed at all.
  • rileysowner
    rileysowner Posts: 8,316 Member
    US labeling laws don't require listing potassium, so the vast majority of items in the database have 0 or NA, even if the foods themselves are loaded with potassium. That means that you simply can't believe whatever MFP is telling you about your potassium daily total. Garbage in, garbage out.

    This is true in Canada. Potassium listing on nutrition labels is optional, thus the number here is useless.
  • I have a greeen smoothie every morning for breakfast, which always has kale and usually has a banana. It always has at least two and sometimes three kinds of fruit. I also eat carrots and potatoes in some form or fashion on several days of the week. Between these items I'm always waaay over on my potassium, and I'm not even trying. I just noticed it when I ran some reports a few weeks back. It's very easy to get the potassium you need if you choose the right foods.
  • Most of the above comments regarding K are correct. Another thing you need to remember is that K is not lost at the same rate as Na from sweat as is found inside the cells. The body has homeostatic mechanisms to preserve K during regular exercise. Unless you are marathon runner, triathlete or have severe diarrhoea K that is found in a balanced diet is usually enough to cover your needs. Another note is that the DI of K is 4.7 g/day instead of 3.5 g/d. I hope that this helped.
  • superjae5
    superjae5 Posts: 64 Member
    Thanks all! Didn't realize about the not labeling potassium on foods. I'm big on veggies and especially potatoes (I grew up in Idaho, it's practically against the law not to love potatoes, lol), so it sounds like I'm probably on target for potassium. The community knowledge and support is another reason I love MFP (even if they aren't accurate on potassium, lol). Thanks again!
  • kraftj
    kraftj Posts: 1
    You can also try Low Sodium V8 it has almost 1200mg of potassium in a 11.5 OZ can and only 200mg of sodium. One in the morning and one at night goes a long way to closing the gap for me.
  • US labeling laws don't require listing potassium, so the vast majority of items in the database have 0 or NA, even if the foods themselves are loaded with potassium. That means that you simply can't believe whatever MFP is telling you about your potassium daily total. Garbage in, garbage out.

    Well said. In order to find your actual potassium intake you must do independent research (outside of labels and MSP) to find out how much postassium you're really taking in each day. Not really very hard, just google the food in question and "nutrition" and you should come up with the numbers.
  • pedro_v2003
    pedro_v2003 Posts: 2 Member
    You can also try Low Sodium V8 it has almost 1200mg of potassium in a 11.5 OZ can and only 200mg of sodium. One in the morning and one at night goes a long way to closing the gap for me.
    Ditto on the V8 Low Sodium. Various types of tomato soups are great as well.

    If you go the potato route, it's the skins that are especially important. Red potatoes are a bit better than typical bakers.

    It's also worth noting that your potassium needs are strongly related to how much sodium you get in your diet, which is kind of a drag because I swear sodium is in everything. Basically, things with a "positive" potassium to sodium balance are good choices.

    I've noticed the N/A and 0mg listings on labels, and I can't help but wonder if at least some of the foods that are usually high in potassium lose the bulk of it in the production process... K is highly susceptible to leaching out when in contact with water (e.g., blanching). I think a lot of it is lack of labeling, but processing/cooking does matter.
  • The Mayo clinic site lists 1600 to 200g of potassium as adequate for "average" person. One person in this thread was trying to hit their 3500 mg and was corrected by a response saying they should hit 4700. I think the 3500 was based on a 1400 cal/day diet. The 4700 is based on 2000 cal/day. I find it funny that so many sites say most people have no trouble hitting the required potassium and still say 4700 is needed. I don't think that many people are eating a half pound of leaves per day. Look at ratio of potassium to calories and you have to really try to hit 4700 and not exceed recommended calories.

    Some fundamental issues: Is the daily allowance really a recommended amount, upper limit, or lower limit? In general, probably none of the above. Also, is it correct to change the amount as a ratio of calorie intake? I don't think there is a one answer fits all to either question. Without knowing how somebody arrived at the numbers for RDA, I find it hard to believe any of it.
  • KANGOOJUMPS
    KANGOOJUMPS Posts: 6,474 Member
    i focus on this,,,,, all natural foods....
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    Generally fruit, vegetables, meat, dairy. Potatoes are a better source than bananas. I usually get at least over 3,000, often over 4,000 and looking at my diary for the past few days, potassium has mostly come from tomatoes, mushrooms, turkey, salmon, milk, yoghurt, coffee, potatoes, chicken, mackerel, cauliflower, carrots, spinach, pork, leeks, oats, beetroot, broccoli... as well as dribs and drabs from other items. I often make homemade soups, which are always a good source of potassium and other micronutrients.

    You're probably getting more than you think you are.
  • HeidiCooksSupper
    HeidiCooksSupper Posts: 3,839 Member
    A great resource and the one many figures in the database and on products are based is the USDA National Nutrient Database for Standard Reference. http://ndb.nal.usda.gov/

    From that database, for example, 100g of carrots have 320mg of potassium so a basic 3 oz/85g/9pieces serving of baby carrots is .85x320 or 270mg of potassium.

    Baby carrots happen to have that number in MFP but it's wrong on some of the baby carrot listings for the size of serving listed. You can always double-check nutrition numbers at http://ndb.nal.usda.gov/
  • james6998
    james6998 Posts: 743 Member
    Eat a potato. They are magically delicious and obscenely high in potassium.
    Bingo
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    1) Roughage...get your green leafy veggies (not friggin' lettuce)...actual greens. Also stuff like broccoli, brussels sprouts and the like. You need your roughage. Fruit also, but really the veggies are where it's at.

    2) Potatoes are an outstanding source; a banana couldn't hold a potatoes jock strap as far as potassium goes

    3) as was mentioned, potassium isn't required on food labels so it's likely you're getting more than you think

    4) I drink coconut water after my runs, cycles, etc...natures gatorade...my 11 oz serving has 600+ mg potassium

    5) low sodium v8 juice is an excellent source, plus you can drink a serving of vegetables on your way to 4-6 servings per day.

    I generally get around 4500 - 5000 mg easily
  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    Don't track potassium, It's quite literally in everything, but not typically listed in the DB or on labels. You're probably a lot closer to hitting it than you think, or will ever know. For that reason, it's not worth tracking.

    Rigger
  • Shellz31
    Shellz31 Posts: 214 Member
    I find it easy to get all the potassium I need. Vegetables (tomatoes are really high in potassium), legumes (like lentils), beans, and fruit are all pretty high in potassium. You can look at my diary if you'd like. It's usually the days I eat junk that I don't get the required amount. Other days I'm over 5 grams even without potatoes. Eating lots of plant foods is definitely how to get the goal.

    But I wouldn't ignore it as some have advised. It's true many lables don't show potassium, but most Americans don't get enough potassium either because of all the processed foods. I usually try to look up potassium amounts (or at least an estimate) online when things aren't labeled. I personally feel it's important to get more potassium than sodium based on what I've read, so I like to track it.
  • Wow. Same problem here. Just joined a few weeks ago and I'm kind of shocked that the diet I've always considered very healthy actually comes up short in some areas. Too much sodium and sugar and not nearly the recommended amount of potassium. So how do you get the potassium without adding more carbs or sugar? I'm going to try to learn to love baked potatoes, and maybe coconut water. Also, cannellini beans on my salads. We'll see how it goes.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Wow. Same problem here. Just joined a few weeks ago and I'm kind of shocked that the diet I've always considered very healthy actually comes up short in some areas. Too much sodium and sugar and not nearly the recommended amount of potassium. So how do you get the potassium without adding more carbs or sugar? I'm going to try to learn to love baked potatoes, and maybe coconut water. Also, cannellini beans on my salads. We'll see how it goes.

    As previously stated in this thread, you're probably getting far more than you think you are. Potassium is in pretty much everything, but not required to be on food labels. Because it isn't on many food labels, it doesn't show up in the MFP database when you log your food.

    So long as you're gettin gyour fruits and veg, you're probably just fine.
  • CCHer100
    CCHer100 Posts: 1
    This discussion is wonderfully helpful! Thanks all!
  • As someone who is on a low potassium diet, I can say without hesitation that 99% of the Potassium numbers on this site is flat out wrong. Just look at any fast food food entry, like an Egg McMuffin -- it's actually very high in Potassium but this site lists it as zero.

    How do I know this? Eggs and cheese have potassium -- yet anything with those ingredients show up as zero on this site.
  • corgicake
    corgicake Posts: 846 Member
    You're better off guesstimating based on the ingredients if you do prepackaged things. Unfortunately for heart patients, kidney patients, and anyone else with a reason to watch that number, they aren't required to list.