High Potassium<sp?> foods?

Tony_Brewski
Tony_Brewski Posts: 1,376 Member
in Food and Nutrition
Just as the title says... I am looking for high potassium filled foods. I suffer from leg cramps after about a quarter mile of running, and all my research shows I'm not getting enough of it. I setup the chart on this here MFP and so far I'm getting around 50% of whats needed. So I'd like to know some good taste foods (Besides bananas) that I can toss into my diet, either into meals or as a 'snack' food.

Thanks much!
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Replies

  • jensine2
    jensine2 Posts: 149 Member
    Avocados, sweet potatoes, milk and any fruits I believe
  • laus_8882
    laus_8882 Posts: 217 Member
    Spinach, dried apricots, tomatoes (tomato paste is a great source of potassium as it's so concentrated), almonds, sunflower seeds, sweet potatoes, broccoli, tofu, red peppers, romaine lettuce, kiwifruit, lentils, fennel...

    For me a tofu stirfry with red onion, broccoli, mushrooms, red capsicum, and green beans gives me a whopping 1855mg of potassium, 471 calories, 13g of fibre and 37g of protein. It's really tasty too.
  • jephry
    jephry Posts: 55 Member
    I went through a similar experience when I started playing competitive volleyball again. I've started eating baked sweet potatoes a few nights a week (with Brummel & Brown yogurt butter and cinnamon). They are loaded with potassium and low cal and tasty!

    Also, cooked tomatoes are great for potassium (make your own tomato sauce, picante sauce, etc.).

    Dried apricots are good, too.

    Some others from http://www.vaughns-1-pagers.com/food/potassium-foods.htm

    Lima beans (yuck LOL), white beans, spinach, winter squash (whatever that is), soybeans, potatoes (skin mostly), carrot juice and prune juice.

    Good luck to you!
  • yarwell
    yarwell Posts: 10,477 Member
    reduced sodium salt is usually 50% potassium salt - no calories !

    I would be wary of relying on MFP for potassium or similar things, the user entered data often doesn't have it entered at all.

    I had a lot of cramping, potassium didn't really sort it but magnesium seems to have done the trick. I use a magnesium oil spray on my calves.
  • jr1985
    jr1985 Posts: 1,033 Member
    Beans are super duper high in Potassium... I think 1 serving of Lima Beans has like 1000MG of Potassium, not to mention they have tons of protein and fiber. Steal cut oats have a good amount of potassium as well... and 'no salt' is made out of potassium
  • Tony_Brewski
    Tony_Brewski Posts: 1,376 Member
    Spinach, dried apricots, tomatoes (tomato paste is a great source of potassium as it's so concentrated), almonds, sunflower seeds, sweet potatoes, broccoli, tofu, red peppers, romaine lettuce, kiwifruit, lentils, fennel...

    For me a tofu stirfry with red onion, broccoli, mushrooms, red capsicum, and green beans gives me a whopping 1855mg of potassium, 471 calories, 13g of fibre and 37g of protein. It's really tasty too.

    If I ate tofu I'd give this a go. It does sound good though.
  • MaraDiaz
    MaraDiaz Posts: 4,604 Member
    Peanuts has some, but only %6 of the daily recommended per serving, sad to say.
  • sarinaturner
    sarinaturner Posts: 9 Member
    Raisins make a good snack and they're high in potassium
  • VelociMama
    VelociMama Posts: 3,119 Member
    Black beans and red potatoes are great for potassium. Bananas are decent for quick snacks.

    Any stachy veggies are usually really good sources of potassium.
  • Tony_Brewski
    Tony_Brewski Posts: 1,376 Member
    Thanks a ton folks this info is helpful!
  • Enigmatica
    Enigmatica Posts: 879 Member
    http://www.drugs.com/cg/potassium-content-of-foods-list.html
  • laus_8882
    laus_8882 Posts: 217 Member
    Spinach, dried apricots, tomatoes (tomato paste is a great source of potassium as it's so concentrated), almonds, sunflower seeds, sweet potatoes, broccoli, tofu, red peppers, romaine lettuce, kiwifruit, lentils, fennel...

    For me a tofu stirfry with red onion, broccoli, mushrooms, red capsicum, and green beans gives me a whopping 1855mg of potassium, 471 calories, 13g of fibre and 37g of protein. It's really tasty too.

    If I ate tofu I'd give this a go. It does sound good though.

    You'd only lose about 200mg of potassium by substituting chicken breast for the tofu. I just love stirfry because you can have a plate full of vegies and since the meat and veg are both cut into small pieces and mixed together you don't look at your meal and go "wait, what is with all these bloody green things? Why don't I have more meat????".
  • Tony_Brewski
    Tony_Brewski Posts: 1,376 Member
    Avocados, sweet potatoes, milk and any fruits I believe

    Just checked Skim Milk is like 407 per 8oz serving.
  • Tony_Brewski
    Tony_Brewski Posts: 1,376 Member
    Spinach, dried apricots, tomatoes (tomato paste is a great source of potassium as it's so concentrated), almonds, sunflower seeds, sweet potatoes, broccoli, tofu, red peppers, romaine lettuce, kiwifruit, lentils, fennel...

    For me a tofu stirfry with red onion, broccoli, mushrooms, red capsicum, and green beans gives me a whopping 1855mg of potassium, 471 calories, 13g of fibre and 37g of protein. It's really tasty too.

    If I ate tofu I'd give this a go. It does sound good though.

    You'd only lose about 200mg of potassium by substituting chicken breast for the tofu. I just love stirfry because you can have a plate full of vegies and since the meat and veg are both cut into small pieces and mixed together you don't look at your meal and go "wait, what is with all these bloody green things? Why don't I have more meat????".

    Good to know on the sub! Oh I hear ya I'm all about stir-fry! I got a wicked Orange glazed chicken stir-fry... sooo good. Tastes like candy if done right.
  • Shweedog
    Shweedog Posts: 883 Member
    The FDA doe snot require manufacturers to list potassium on their labels so you are probably getting a lot more than you think (or MFP says) you are.
  • RenfieldX
    RenfieldX Posts: 87 Member
    Nuts are good sources of potassium. Per 100g - pistachios (30%), almonds (21%), cashews (18%).

    Other good sources (per 100g) include avocados (14%), unsweetened bakers dark chocolate (24%), fish (varies, but typically 11-18%), and various types of beans (typically in the 15% range)
  • rrrbecca11
    rrrbecca11 Posts: 477
    If you want to be friends so you can see my diary, I get about 4,000 mg. a day and it's easy. And I'm vegetarian so not getting it from meat sources, or milk, which I don't drink. Potassium intake needs to roughly double sodium intake, this makes the cellular "pump" work which keeps your cells and tissues flushed of toxins and regulates body fluid, including blood pressure.
  • VelociMama
    VelociMama Posts: 3,119 Member
    The FDA doe snot require manufacturers to list potassium on their labels so you are probably getting a lot more than you think (or MFP says) you are.

    This is true.

    Also, in the database, the foods without an asterisk beside them are from the USDA nutritional database. They have potassium content listed.
  • badgerbabs
    badgerbabs Posts: 49 Member
    Regular old potatoes are high in potassium (and Vitamin C). I was told by my doctor that the vitamins in a potato are concentrated in the outer 1/4 inch or so of the potato - so you don't have to eat all the starchy innards to get the benefit. Another great source for almost no calories and a lot of fiber is celery. And, of course, the uber-food, kale.
  • Tony_Brewski
    Tony_Brewski Posts: 1,376 Member
    If you want to be friends so you can see my diary, I get about 4,000 mg. a day and it's easy. And I'm vegetarian so not getting it from meat sources, or milk, which I don't drink. Potassium intake needs to roughly double sodium intake, this makes the cellular "pump" work which keeps your cells and tissues flushed of toxins and regulates body fluid, including blood pressure.

    Really? That is very informative! Thanks a ton!
  • kmillar1224
    kmillar1224 Posts: 91 Member
    Motts low sodium garden cocktail has 750mg of potassium...I have one in the morning and one at night and that has helped boost my levels A LOT!! Plus,it tastes pretty good.
  • SuperSexyDork
    SuperSexyDork Posts: 1,669 Member
    The best food that I've found for potassium is low sodium V8. 900mg per 8oz. I drink one every morning.
  • Jay_Jay_
    Jay_Jay_ Posts: 194 Member
    As others have mentioned, do not trust MFP for potassium, its almost certainly under.

    I personally am on a LCHF diet so I use avocado, spinach, lite mortons salt (50% potassium), and I supplement with 99mg potassium pills before bed to prevent cramps.
  • Tony_Brewski
    Tony_Brewski Posts: 1,376 Member
    The best food that I've found for potassium is low sodium V8. 900mg per 8oz. I drink one every morning.

    Good lord! Looks like I got a shopping list to compile here now lol.
  • rrrbecca11
    rrrbecca11 Posts: 477
    Yes, the V8 definitely. But I get the low sodium hot and spicy and it is 1000 mg. per 8 oz! I drink 16 ounces per day.
  • Tony_Brewski
    Tony_Brewski Posts: 1,376 Member
    Just got this from Webmd.com

    What are the risks of taking potassium?
    Side effects. At normal doses, potassium is fairly safe. It may cause an upset stomach. Some people have allergies to potassium supplements.
    Interactions. Potassium supplements may not be safe if you take drugs for diabetes or heart disease. Check with your doctor.
    Warnings. People with kidney disease, diabetes, heart disease, Addison's disease, stomach ulcers, or other health problems should never take potassium supplements without talking to a doctor first.
    Overdose. Signs of a potassium overdose include confusion, tingling sensation in the limbs, low blood pressure, irregular heartbeat, weakness, and coma. Get emergency medical help.

    Made me chuckle a bit. Also according to them an adult 18+ should take int 4700mg/daily.
  • tajour
    tajour Posts: 134 Member
    The FDA doe snot require manufacturers to list potassium on their labels so you are probably getting a lot more than you think (or MFP says) you are.

    This is good to know. It was driving me crazy that my diary keeps telling me that I'm not getting enough of this mineral.
  • xSCiNTILLATEx79
    xSCiNTILLATEx79 Posts: 245 Member
    bump....I too get the worst leg cramps after working out lately, like restless leg syndrome. They hurt really bad, I usually eat a banana.
  • SuperSexyDork
    SuperSexyDork Posts: 1,669 Member
    Also, when I had this issue, I found this list helpful http://www.algaecal.com/potassium-foods-list.html as the nutrition facts for most foods does not list potassium!
  • rrrbecca11
    rrrbecca11 Posts: 477
    bump....I too get the worst leg cramps after working out lately, like restless leg syndrome. They hurt really bad, I usually eat a banana.

    You may also need magnesium. Some calcium supplements include magnesium and there is a product called Natural Calm that you can mix with water or juice and supplies needed magnesium.

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