Potassium...how on earth do you get enough

poddington
poddington Posts: 7
edited October 5 in Food and Nutrition
just wondered if anyone knew how to hit 3500g of potassium (which is apparently my goal on 1200 calories per day)
Theres only so many bananas i can take,,,
Just cNt seem to manage this level.

Replies

  • neenaj33
    neenaj33 Posts: 347 Member
    potatoes, oranges,pineapples, unsalted sunflower kernels, beef,etc
  • lstnlondry
    lstnlondry Posts: 1,794 Member
    you could look at my diary if you want. I at least "try" to hit it. (I did just have a couple bad days)
    I know that coffee, certain cereals, avocados, spinach & ven romaine lettuce have it. You would be amazed! I just try to blend it and drink it because I am too busy eating bread & meat!!
  • MrsCon40
    MrsCon40 Posts: 2,351 Member
    List of Foods High in Potassium

    Foods with Potassium Serving Size Potassium (mg)
    Apricots, dried 10 halves 407
    Avocados, raw 1 ounce 180
    Bananas, raw 1 cup 594
    Beets, cooked 1 cup 519
    Brussel sprouts, cooked 1 cup 504
    Cantaloupe 1 cup 494
    Dates, dry 5 dates 271
    Figs, dry 2 figs 271
    Kiwi fruit, raw 1 medium 252
    Lima beans 1 cup 955
    Melons, honeydew 1 cup 461
    Milk, fat free or skim 1 cup 407
    Nectarines 1 nectarine 288
    Orange juice 1 cup 496
    Oranges 1 orange 237
    Pears (fresh) 1 pear 208
    Peanuts dry roasted, unsalted 1 ounce 187
    Potatoes, baked, 1 potato 1081
    Prune juice 1 cup 707
    Prunes, dried 1 cup 828
    Raisins 1 cup 1089
    Spinach, cooked 1 cup 839
    Tomato products, canned sauce 1 cup 909
    Winter squash 1 cup 896
    Yogurt plain, skim milk 8 ounces 579

    USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg)

    Google is your friend :flowerforyou:
  • ajbeans
    ajbeans Posts: 2,857 Member
    Low sodium original flavor V8. Over 1000mg potassium in a 10-oz glass. The other flavors aren't as good for potassium though, and since sodium can negatively impact potassium absorption, it's best to get the low-sodium kind.

    Any kind of potato prepared and eaten with the skin will also be an awesome source of potassium.
  • UponThisRock
    UponThisRock Posts: 4,519 Member
    Also, you can use "Lite" salt, which is half potassium chloride
  • daves160
    daves160 Posts: 600
    Sweet potatoes. 346% daily value
  • try2basunbeam
    try2basunbeam Posts: 128
    Coconut is high in potassium too. I use the oil to cook, water to drink and meat to eat.:smile:
  • Larius
    Larius Posts: 507 Member
    So you know, many foods in the MFP database do not have the potassium listed. You are probably getting more than MFP shows if you are eating fruits and veggies.

    One place I go to double-check things is http://nutritiondata.self.com/ which is based on the FDA database
  • baisleac
    baisleac Posts: 2,019 Member
    Coffee and decaf coffee accounts for almost 1900mg of my daily potassium. Potatoes (all varieties) are good sources, and remember that most packaged foods don't list potassium so you're getting some that won't show up on MFP.
  • Jorra
    Jorra Posts: 3,338 Member
    It's easy when you log entries that contain potassium data. You are getting a lot more potassium than you think. There's a lot in tomatoes, potatoes, and milk.
  • poddington
    poddington Posts: 7
    This is fantastic!!!thankyou all for such detailed and helpful responses...its coffee, lo-salt and baked potatoes all night now!! Thanks again. Xxxxx
  • sheclimbsrocks
    sheclimbsrocks Posts: 110 Member
    100% coconut juice / water (NOT milk). I live off it! It has the same effect as gatorade (without the calories) in keeping me hydrated and has tons of potassium.
  • Espressocycle
    Espressocycle Posts: 2,245 Member
    A lot of foods in the database do not have potassium entered. Like, almond Kind bars do not list having any potassium. But almonds have potassium, so it must be in there. That said, a head of romaine lettuce has a lot.
  • pixiechick8321
    pixiechick8321 Posts: 284 Member
    This is an issue of mine too - thanks for the tips everyone!

    I usually try and make sure I have at least as much potassium as I do sodium (1600 mg). These two work to open and close ion channels in your body to keep nutrients flowing and your brain, etc working. So I figure if they at least balance, then things will open and close!

    You can also look for supplements if needed...
  • ECA67
    ECA67 Posts: 802 Member
    As a clinical laboratory scientist of 22yrs. I just want to alert people that KCL is toxic in large amounts. The lethal dose is 100 mEq or 2500 mg/ kg =LD50. Capital punishment dose is 100 mEq. You need the proper balance of electrolytes. I can't stress that enough. Unless you want to be on Death Row don't over indulge. K+ is a huge life giver but too much is toxic and many patients die of high K+ levels. Good health to you !
  • skb32881
    skb32881 Posts: 105 Member
    I actually have to take potassium supplements from time to time because I have a hard time getting enough from food and I get really bad leg cramps if I don't have enough :(. The supplements are only like 3% of the DRV but it seems to help with the cramping....
  • The_Saint
    The_Saint Posts: 358 Member
    blackstrap molasses

    One tablespoon of blackstrap molasses provides 452 mg of potassium

    Read more: http://www.livestrong.com/article/285407-black-strap-molasses-nutrition/#ixzz1e6Y6mMXp
  • 226Muriel
    226Muriel Posts: 138 Member
    Also, you can use "Lite" salt, which is half potassium chloride
    Have been using this product for years...Keeps a nice balance 1/4 tsp. is only 290 mg rather the over 500 on regular salt.
  • Jorra
    Jorra Posts: 3,338 Member
    As a clinical laboratory scientist of 22yrs. I just want to alert people that KCL is toxic in large amounts. The lethal dose is 100 mEq or 2500 mg/ kg =LD50. Capital punishment dose is 100 mEq. You need the proper balance of electrolytes. I can't stress that enough. Unless you want to be on Death Row don't over indulge. K+ is a huge life giver but too much is toxic and many patients die of high K+ levels. Good health to you !

    It may be important to note that KCl is potassium chloride, the ingredient in light salt. Thanks for this helpful information!
  • CharlieLopez2005
    CharlieLopez2005 Posts: 114
    Use a salt substitute like "No Salt" instead of regular salt. 650mg per 1/4 tsp.
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