How are you get enough Potassium?

Substituting 'Lite Salt' for normal table salt or Celtic salt will contribute some potassium too!

Part of the problem is that potassium isn't listed on most food labels so a lot of the foods in the database don't have any listed even if they actually contain some.

Here's a list of some foods and how much they contain:
http://www.drugs.com/cg/potassium-content-of-foods-list.html

3400mg is the daily amount.

Estimates of potassium in certain foods2 Food Serving size Potassium amount (milligrams)
Cooked spinach 1 cup 840 mg
Sweet potato 1 medium 695 mg
Plain nonfat yogurt 8 ounces 579 mg
Banana 1 cup 540 mg
Cooked broccoli 1 cup 460 mg
Cantaloupe 1 cup 430 mg
Tomato 1 cup 430 mg
Fat-free milk 8 ounces 380 mg
Strawberries 1 cup 255 mg

I've been tracking potassium, and I am almost always below, even if I eat a banana or a potato with the skin on it. Here is a link to a site tht lists high potassium foods: http://www.healthaliciousness.com/articles/food-sources-of-potassium.php The thing is you have to eat a real lot of them to meet your requirement. If you eat spinach, you need at least 4 cups to meet your needs (that's a lot of spinach!) Potatoes and sweet potatoes are also high in potassium, but of course they are high carb and calorie. I'm on the 1200 calorie limit because I'm petite and older, so as you know, it's hard to eat a lot of anything with that limit. The date I actually met/exceeded the potassium requirement I also was way over calories, but my meal consisted of beans (Mexican food day!), which I guess are fairly high. I've begun taking an OTC supplement -- one in the morning and one in the evening. Even the OTC supplements supply only 3% of your daily requirement, but they are tough on the stomach. Anything stronger you have to get a prescription for. Usually people on high blood pressure meds or who have other medical issues (such as severe dehydration) end up being diagnosed as having low potassium and get a prescription. I just had a checkup and am getting bloodwork done, so I'll find out if I'm low.

Good quality steak will give you potassium as well. I track potassium and I also track sodium. So adding salt is not really a good thing. I find fruit has potassium as well. I am always below my potassium levels. I think the levels are average amount for an adult. Sodium says 2300 which is a maximum recommendation so maybe the potassium is the same.

I usually hit my potassium goal on days that I have beans or grilled flat mushrooms, but I also eat banana, dark leafy greens, Greek yogurt and fish nearly every day which helps too.

I hadn't been tracking but just took a look. Not getting enough except on days when I eat HALIBUT, PACKED with potassium. I eat lots of beef and salmon but still don't get enough
Going to have to track that closer

I have always had trouble getting enough potassium myself. I ended up buying "no salt" salt substitute which for reasons I'm not sure of has tons more potassium than any supplement i could find. I use a bit of that here and there, the taste isn't bad in my opinion.

I just checked my diary and have been comfortably over since I started eating how I prefer to again post-holidays (lots of fruit and vegetables). I guess the non-asterisked entries that MFP has does include that information, I hadn't really checked before.

After a year of logging, I find this the hardest thing to hit. Orange juice and milk are also good but I agree potatoes are the best bang for the buck unless you like downing a lot of spinach and beans on the same day. I drink a cup of tropicana 50 orange juice, 2-3 cups of milk, 1-2 servings of veggies, 1 banana, and 1-2 servings of lean meat, 1-3 servings of protein powders, and I can generally get there with other things I eat. A lot of meats and yogurt don't have the potassium entered in MFP but if you enter USDA in front of the meat in the search box you can general find a substitute with it there. I was eating a pear for the fiber and potassium but it got cut when I reduce my calorie and carb goals. I have read where they recommend 4,500 for an active person. I don't see how I will hit that without eating more calories and upping my sugar intake. I work out six days a week so I am sure I need more. Maybe when I can eat maintenance calories, I will get there.

Yup. Taters.

I agree completely that many of the listed foods (and a majority of nutrition labels, it seems) do not include potassium in the nutrient breakdowns, even though pretty much everything has SOME potassium, even if only 1 mg. As for hitting K levels, low sodium v8 - or any low sodium veggie juice, such as Knudzen's organic - has LOADS of potassium. LSv8 has 1180mg per 11.5oz. can. It's my go-to emergency K supp these days.