Impossible Potassium DV

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

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.

Avacado's are really good for potassium as well as coconut water...

Thank you! I have been freaked out about how much potassium I'm not getting, so I'm glad the answer is this.

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.

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.

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.

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.

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.

Eat a potato. They are magically delicious and obscenely high in potassium.

Bingo

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

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.

This discussion is wonderfully helpful! Thanks all!

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.