Potassium shortfall

I use low salt V8 Juice

Muscle cramping is one of the possible symptoms of a potassium deficiency, here's a link to a list of potassium rich foods (lima beans were a bit of a surprise at 955mg per 1 cup serving!)

http://www.algaecal.com/potassium-rich-foods.html

There is probably a lot of potassium in your diet that just isn't being tracked. The FDA does not require potassium content to be listed on the RDA panel on food labels - it's optional. So, many, many foods that contain relatively generous amounts of potassium will show as containing NONE in MFP.

I bet your potassium intake isn't nearly as low as it seems! :-)

I have struggled with my Potassium levels for a while. I was on supplements as well, but have finally gone off. Any green leafy vegetable is good, also raisins, or dried fruit (but watch the sugar).

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

If your diet is healthy, I would not worry about the Potassium levels. Most foods do not list potassium, so I am sure you are getting enough.

Your body is a wonderful, perfect machine. It takes what it needs and is extremely good at eliminating what it does not need. If you start to worry about each and every electrolyte your body needs, you will burn out and give up. Just keep it healthy.

Zucchini, cucumbers, acorn squash, and a myriad of other fresh fruits and vegetables. There is evidence linking high potassium intake and reductions in blood pressure ( 2-3.1 point of the top number, the systolic blood pressure). Added bonuses to eating lots of fresh fruits and vegetables include a likely reduction in sodium intake (as the calories eaten in fruits/veggies will push other higher sodium options out), significant increase in vitamins and minerals from "real food" sources, increased fiber consumption, probably reduction in risk of colon and other cancers, and a drastic increase in your feelings of superiority over those not eating enough

It should be noted that the same improvements in blood pressure have not been found with consumption of potassium supplements--this includes multivitamins, and unfortunately also include low sodium V8 as the high potassium content comes largely from potassium added as potassium chloride (a salt substitute), which excludes it as a "whole food" source of K+.

Edit: I see there's a much more comprehensive list posted above

Do a search for potassium rich foods...

Beans (dark ones have more), dark green leafy veggies, potatoes (all types), any meat, meat products,oranges, bananas,ect.

If your using other peoples information to add your foods, the nutritional information is probably off...especially when it comes to potassium.

The muscle cramps could be due to low potassium, or sodium, but more likely to low magnesium. Most stores sell SLOW MAG, regular magnesium can give you diarrhea. Epsom salts (very cheap) is a transdermal method of getting it into your body, and a very relaxing soak.

I have struggled with my Potassium levels for a while. I was on supplements as well, but have finally gone off. Any green leafy vegetable is good, also raisins, or dried fruit (but watch the sugar).

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

bump this for later. Fantastic list. I google potassium levels of food constantly. Surprisingly Coffee has a good amount.

I knew there was a reason I loved my coffee. lol

I get leg cramps,too. Drinking water in the middle of the night sometimes! Thanks for this thread.

By the way, drinking pickle juice during cramping will alleviate the cramps almost immediately. I know it sounds weird, but it works!