Potassium sources?

Justkf
Justkf Posts: 208 Member
edited September 2024 in Food and Nutrition
I am consistantly low on potassium, but to me the sources are big no-no's, potatos, beans and banana's? Any idea's on how to up this without too much calorie load?

Replies

  • Crooks0204
    Crooks0204 Posts: 189
    spinach, prunes (plums) the sunsweet prunes are so good! also avacodos
  • icerose137
    icerose137 Posts: 318 Member
    Potassium IMO is more important than calorie load. And getting 700 mg for 140 calories of a baked potato with skin isn't a bad trade. It is your choice, of course, but being low on potassium is far more dangerous than 150 or less calories.

    That being said, here is a good list of potassium rich foods. http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixb.htm
  • MayhemModels
    MayhemModels Posts: 367 Member
    Here is a list of foods high in Potassium.

    Potassium-rich fruits: The top 10

    • Papaya (medium size) - 781 milligrams (mg) of potassium
    • Guava (1 cup) - 688 mg
    • Fresh figs (8 oz) - 526 mg
    • Cantaloupe (1 cup) - 494 mg
    • Banana (1 medium) - 422 mg
    • Prunes (1/4 cup) - 316 mg
    • Kiwi (1 fruit) - 252 mg
    • Strawberries (1 cup) - 239
    • Orange (1 medium) - 237 mg
    • Raspberries (1 cup) - 187 mg

    Vegetables that contain significant potassium

    • Swiss chard (1 cup, boiled) - 960 mg of potassium
    • Lima beans (1 cup, cooked) - 955
    • Yam (1 cup, cooked) - 911
    • Winter squash (1 cup, baked) - 895 mg
    • Avocado (1 cup, sliced) - 874 mg
    • Spinach (1 cup, boiled) - 838 mg
    • Pinto beans (1 cup, cooked) - 800 mg
    • Lentils (1 cup, cooked) - 730 mg
    • Kidney beans (1 cup, cooked) - 713 mg
    • Beets (1 cup, boiled) - 518 mg
    • Baked potato (with skin) - 510 mg
    • Broccoli (1 cup, steamed ) - 505 mg
    • Green peas (1 cup, boiled) - 433 mg
    • Tomato (1 cup, raw) - 399 mg
    • Carrots (1 cup, raw) - 394 mg
    • Green beans (1 cup, boiled) - 373 mg

    Protein sources of potassium

    • Halibut (4 oz. baked/broiled) - 653 mg of potassium
    • Snapper (4 oz. baked/broiled) - 592 mg
    • Cod (4 oz. baked/broiled) - 586 mg
    • Yogurt (1 cup, lowfat) - 572 mg
    • Cow's milk (1 cup, 2%) - 376 mg
    • Goat's milk (1 cup) - 498 mg
  • Jorra
    Jorra Posts: 3,338 Member
    My two greatest sources of potassium are kale and cherry tomatoes, I eat them pretty much every day. A cup of chopped kale has about 300mg of potassium and just 4 cherry tomatoes has 140mg. Textured Vegetable Protein (TVP) is another fantastic source at 594mg per 1/4c!

    I make it a priority to balance my potassium and my sodium intake, check out my diary for ideas.

    (Why I have a balance between Potassium and Sodium http://www.myfitnesspal.com/blog/Jorra/view/why-you-need-a-sodium-potassium-balance-109745 )
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