Potassium!?

DietingMommy08
DietingMommy08 Posts: 1,345 Member
edited December 17 in Food and Nutrition
I need A LOT more potassium in my diet.

Any suggestions? I really dont wanna take a vitamin to get it.

Replies

  • NoAdditives
    NoAdditives Posts: 4,251 Member
    Potatoes, bananas. A lot of fresh fruits and vegetables have high levels of potassium. You can do a quick Google search and you'll find lists of them.
  • DietingMommy08
    DietingMommy08 Posts: 1,345 Member
    Thhhank you. :flowerforyou:
  • EmMul
    EmMul Posts: 2 Member
    Coconut water has a lot of potassium.
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    You're probably getting more than you think. US nutrition labels do not require potassium to be listed, so many items in the database say 0 mg or N/A despite containing potassium.

    Eat whole foods and plenty of fruits and vegetables and you're likely meeting the daily recommended amount.

    It's not recommended to supplement potassium unless you're under the supervision of a doctor. It can be dangerous if you take too much in a supplement.
  • sapalee
    sapalee Posts: 409 Member
    I've been upping my amount as well, still have a way to go. Set one of your columns to track to Potassium and you'll learn the foods you normally eat that have more. I've been surprised by a lot. Zuchinni and sweet potatos both had more than bananas. Seems like all fruit and veg has it in some amount. I did just pick up a supplement but it's only 90, I get more than that from some strawberries. I've decided to up my coconut water as well, read the labels though, one brand has almost twice as much as the other.
  • sapalee
    sapalee Posts: 409 Member
    walnuts and eggs have a surprising amount
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    You're probably getting more than you think. US nutrition labels do not require potassium to be listed, so many items in the database say 0 mg or N/A despite containing potassium.

    Eat whole foods and plenty of fruits and vegetables and you're likely meeting the daily recommended amount.

    It's not recommended to supplement potassium unless you're under the supervision of a doctor. It can be dangerous if you take too much in a supplement.

    I've also heard that unless you're a serious athlete you don't need as much as you assume you do.

    My husband was telling me this (I don't remember why we were talking about potassium needs) and I mentioned that pregnant women need a lot. And he said, "You're an athlete when you're pregnant", which almost made me cry because it was so sweet.
  • DietingMommy08
    DietingMommy08 Posts: 1,345 Member
    I've been upping my amount as well, still have a way to go. Set one of your columns to track to Potassium and you'll learn the foods you normally eat that have more. I've been surprised by a lot. Zuchinni and sweet potatos both had more than bananas. Seems like all fruit and veg has it in some amount. I did just pick up a supplement but it's only 90, I get more than that from some strawberries. I've decided to up my coconut water as well, read the labels though, one brand has almost twice as much as the other.

    yea one of my columns says potassium too and thats why ive started to say that im not even getting half of what i need
  • grayyoung84
    grayyoung84 Posts: 14 Member
    You're probably getting more than you think. US nutrition labels do not require potassium to be listed, so many items in the database say 0 mg or N/A despite containing potassium.

    Eat whole foods and plenty of fruits and vegetables and you're likely meeting the daily recommended amount.

    It's not recommended to supplement potassium unless you're under the supervision of a doctor. It can be dangerous if you take too much in a supplement.

    Agreed!
    I wouldn't worry about Potassium.
    and Yes supplementing Potassium can be dangerous.
  • LoserCruiser
    LoserCruiser Posts: 184
    I got really ill a few years ago from low potassium so I do try to get in more! Some of my choices are potatoes, bananas and cantelope!
  • kokaneesailor
    kokaneesailor Posts: 337 Member
    Real maple syrup...:wink:

    www.mi-maplesyrup.com/Information/info_maplenutrition.htm
  • hope516
    hope516 Posts: 1,133 Member
    spinach and asparagus
  • cyclerjenn
    cyclerjenn Posts: 833 Member
    Dates, Figs, Apricot, beans, and lentils. You can find a list of items if you just google high potassium foods.
  • CallieDerenthal
    CallieDerenthal Posts: 170 Member
    I got really ill a few years ago from low potassium so I do try to get in more! Some of my choices are potatoes, bananas and cantelope!

    watermelon too!
  • laurastrait21
    laurastrait21 Posts: 307 Member
    Look up a list of high potassium foods. But it is hard to find out exactly how much you are getting since it's not required for labelling. There is a lot of interesting research on "flip-flopping" our sodium and potassium ratios in terms of health outcomes but messing around with electrolytes is a little scary.
  • sjv1966
    sjv1966 Posts: 121 Member
    Celery! Strange but true. Plus bonus -- almost no calories.
  • nemsmom
    nemsmom Posts: 48
    http://potassiumrichfoods.com/potassium-rich-foods-list/


    This site has a good start on a list! I have to keep my levels up because of HypoKalemic (low potassium) Periodic Paralysis.

    You can make a smoothie with spinach and strawberries, it tastes great. I use 2 cups spinach, 1 cup strawberries, and 2 tablespoons honey. I have to go to my recipes then I will come back and tell you how much potassium is in it.... okay I looked it up 1403!
  • PLUMSGRL
    PLUMSGRL Posts: 1,134 Member
    Supplementing potassium (K+) is very difficult...99mg (average dose over the counter) is really low since prescription doses are in mEq...ruffly speaking 1mEq of K+ = 1000mg. Lowest prescription dose I've seen is 5 mEq. Potassium is prescribed to people who have to be on potassium waisting diuretics (side affect).
    Potassium is very vital electrolyte for muscle/nerve conduction (sodium/potassium pump). When you see people saying they over did it with sodium (as in weight gain) and trying to "flush" it out with water, what really happened is an imbalance with the sodium/potassium pump (higher amount of sodium in the cell brings more water into it) . Increasing the amount of potassium drives the water out of the cell.
    Potassium is found in all meat (eggs and milk products too), green veggies, beans (esp. dark hues), potatoes, bananas, apricots,
    ect. Google foods with high amount of potassium for more info.
  • orangecrayon
    orangecrayon Posts: 293 Member
    Okay, I have recently discovered this: BASIL LEAVES! I add them to my tortilla pizzas, to my pasta, to a lot! Loads of potassium, for like 1 calorie! They are AMAZING! And they make things taste good. Why not? (Get the fresh ones from the grocery store.)
  • TitanGM
    TitanGM Posts: 1,161 Member
    Sweet potatos!
    Cherry tomatoes & Tomatoes.
    Lean red meats.

    and search in google for "Nu-Salt substitute" I personally use it, because 1/6 of a Tbs. has more than 500mg of Potassium!
  • Karalopolous
    Karalopolous Posts: 574
    Also chicken, milk, peas, and the EAS thing that I drink :D
  • siberianex
    siberianex Posts: 39 Member
    I had the same issue so I found this list:

    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
  • jb_2011
    jb_2011 Posts: 1,029 Member
    Many entries in the MFP database do not include potassium. Do the research and edit entries if you need to.

    8 oz of low sodium V-8 juice has well over 800 mg.

    Here's some info and a great chart for potassium counts in foods:

    www.krispin.com/potassm.html
  • jem33199
    jem33199 Posts: 80 Member
    You're probably getting more than you think. US nutrition labels do not require potassium to be listed, so many items in the database say 0 mg or N/A despite containing potassium.

    Eat whole foods and plenty of fruits and vegetables and you're likely meeting the daily recommended amount.

    It's not recommended to supplement potassium unless you're under the supervision of a doctor. It can be dangerous if you take too much in a supplement.

    ^ This.

    When I first joined MFP, I was very concerned about potassium because it appeared I was so low. Then I learned that US nutrition labels do not require it to be listed. Therefore, we are getting more than we know. That was good news.

    The bad news for me is that I found out from my physician that I, in fact, was low in potassium. The moral of the story is to have a quick blood test to determine if you are low. If not, then you are probably getting enough from all the yummy fruits and veggies you are eating!
  • DietingMommy08
    DietingMommy08 Posts: 1,345 Member
    Thank you..

    My calfs are constantly tensing up and it hurts like hell. Lol.

    My doctor told me I need more potassium.

    I eat a banana a day but its gonna take more then that. "/
  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    Low sodium canned tomatoes, dried beans (ie turkey chili Om nom) orange juice, cabbage.

    I use a low-sodium tomato paste and frozen vegetable soup mix and make a tomato soup that will give you about 2,000 g. You can't really buy an over-the- counter potassium tablet worth the time to swallow it.
  • hippietofugirl
    hippietofugirl Posts: 430
    AVOCADOS!!! They have a sh-ton of potassium, like way more than bananas. Spread half of one on toast or just eat it raw, they are delicious.
  • mhotch
    mhotch Posts: 901 Member
    If you are eating a healthy diet and you are not taking diuretics, I would not worry about it. Potassium is not always included in NI. If you start fretting about every electrolyte that your body needs you will burn out. Just keep your diet healthy. Your body will take care of itself.
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