Potassium

HeatherR930
HeatherR930 Posts: 214 Member
edited October 2024 in Food and Nutrition
I am consistently under, by a lot, on my potassium target each day! Can anyone recommend some good, healthy foods I could add to my diet to up my potassium?
Thanks!

Replies

  • Bankman1989
    Bankman1989 Posts: 1,116 Member
    bananas are what i eat.
  • TropicalKitty
    TropicalKitty Posts: 2,298 Member
    sweet potatoes, coconut water...

    Usually if you start adding in fresh veggies and fruits - more than processed foods, your K intake will rise significantly.
  • echeindl
    echeindl Posts: 320 Member
    Bananas!
  • Edestiny7
    Edestiny7 Posts: 730 Member
    Any fresh fruit or vegetables. I eat vegan and my morning (spinach, romaine, pear, banana, apple, & lemon juice) smoothie has 1100 mg.
  • rrrbecca11
    rrrbecca11 Posts: 477
    Potatoes, both white and sweet. Tomatoes. Bananas. Oranges. Avocados. I am very mindful of my potassium intake too. There are lots of other foods. Do a google search on 'potassium rich foods'. Your potassium intake should be roughly twice your sodium intake, the two work together to regulate fluid levels and blood pressure.
  • gentlebreeze2
    gentlebreeze2 Posts: 450 Member
    dried apricots, avocados, bananas, beets, brussel sprouts, cantaloupe, kiwi, lima bean, honeydew, milk, oj and oranges, pears, potatoes, prunes, raisins, spinach, tomato products, squash, and yogurt.
  • alienblonde1
    alienblonde1 Posts: 749 Member
    Easier to post links.....


    http://www.buzzle.com/articles/potassium-rich-foods-list-of-foods-high-in-potassium.html


    http://www.weightlossforall.com/potassium-rich-food.htm


    Most people say bananas but there is many foods higher in potassium.
  • cmriverside
    cmriverside Posts: 34,631 Member
    Many foods just don't have it entered into the data here. Not a required FDA (U.S.) labelling requirement.

    Try this:

    http://www.krispin.com/potassm.html
  • HeatherR930
    HeatherR930 Posts: 214 Member
    Thanks for the ideas, everyone! I will check out the links, too & see what I can start adding to my diet! I have a banana for breakfast & yogurt for lunch almost everyday & I still come nowhere close to the goal! I guess I need to find foods that are richer in K than those foods or apples & grapes, which I also eat a lot of. I love potatoes, but I don't eat them a ton because of all the carbs!
  • TropicalKitty
    TropicalKitty Posts: 2,298 Member
    Many foods just don't have it entered into the data here. Not a required FDA (U.S.) labelling requirement.

    Try this:

    http://www.krispin.com/potassm.html

    QFT.

    It's sad that labeling doesn't reflect the importance of K in your diet.
  • HeatherR930
    HeatherR930 Posts: 214 Member
    Many foods just don't have it entered into the data here. Not a required FDA (U.S.) labelling requirement.

    Try this:

    http://www.krispin.com/potassm.html

    QFT.

    It's sad that labeling doesn't reflect the importance of K in your diet.
    thanks! I actually didn't know this! I also didn't know I needed twice the amount of K than sodium. I've got some work to do!
  • Rilke
    Rilke Posts: 1,201 Member
    I am a potassium nut. My diary is open if you want to see what I track :)
  • keengkong
    keengkong Posts: 83 Member
    I know potatoes are the food with the highest potassium content. The potassium content of most foods is not shown on the label. Thus, myfitnesspal tends to undercount potassium.
  • rrrbecca11
    rrrbecca11 Posts: 477
    My research shows me that I need AT LEAST 4000 mg of potassium a day, and specifically for my age about 4,600. I had previously been getting around 3500, but have upped my intake, and even changed my MFP goal to 4,600 so that I have that before me every day to shoot for. It really isn't that difficult if you just make or print you out a list of the foods that contain the most and stick it on the fridge as an in-your-face reminder to eat more of those foods.
  • emilydmac
    emilydmac Posts: 382 Member
    FYI- a lot of the foods entered by MFP users only have the MACRO nutrients entered and no potassium/vitamin data entered. you could be eating more of it than you think. potassium deficiency is very rare in todays world
  • exacerbe
    exacerbe Posts: 447 Member
    I really don't think you have to worry about Potassium unless you're showing signs of potassium deficiency. Many foods that we normally eat contain potassium. Never take potassium supplements unless advised by a doctor. Too much potassium can be harmful to your heart (which I know from past experience). I had lab work done once and it read that my potassium was through the roof. My doctor frantically called me to go to the hospital to get more lab work drawn on the fear I might go into cardiac arrest. Thankfully, it was just a misread and I was fine.

    Bottom line, don't worry too much about potassium unless all your eat is white rice for every meal.
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