High Potassium Sources
Previous post was on many benefits of potassium for good health. Most healthy diets with low intake of sodium rich processed foods would not be potassium deficient. You can have a low blood potassium level due to side effect from medications, potassium loss through intense exercise and sweat, vomiting, diarrhea, or GI tract dysfunction. Try a high potassium diet with foods before discussing potassium supplements with your doctor. It’s easy to do and delicious.
High Potassium Sources
Vegetables – use free or low sodium seasonings
- Baked Potato (with skin) 690mg
- Beets 1 cup (cooked) 520mg
- Lima Beans ½ cup (cooked) 490mg
- Kidney beans ½ cup cooked 356 mg
- Soybeans ½ cup (cooked) 490mg
- Spinach ½ cup (cooked) 420mg
- Sweet Potato, baked 694 mg
- Tomato puree, ½ cup 549 mg
- Tomato canned sauce 909 mg
- White beans, canned, ½ cup 595 mg
- Winter Squash 1 cup (cooked) 458mg
Fruits
- Apricots ¼ cup (dried) 378mg
- Banana 1 ( medium) 425mg
- Cantaloupe 1 cup 594 mg
- Honeydew melon 461 mg
- Peaches, dried, ¼ cup 398 mg
- Prunes, stewed, ½ cup 398 mg
- Raisin ½ dup 545 mg
Dairy Products – choose low fat
- Milk, non-fat, 1 cup 382 mg
- Yogurt 1 cup (non-fat plain) 568mg
Meat – choose lean
- Clams, canned, 3 oz 534 mg
- Cod 4oz (cooked) 540mg
- Halibut, cooked, 3 oz 490 mg
- Rockfish, Pacific, 3 oz 442 mg
- Tuna, yellowfin, 3 oz 484 mg
Juices – choose low sodium juices
- Carrot juice, ¾ cup 517 mg
- Coconut Water 11oz 680mg
- Prune juice, ¾ cup 530 mg
- Vegetable Juice 1 cup 740mg
- Blackstrap molasses, 1 Tbsp 498 mg
- Almonds 2 oz (56g) 412 mg
- Brazil nuts 2 oz 340 mg
Blackstrap molasses, 1 Tbsp 498 mg
Almonds 2 oz (56g) 412 mg
Brazil nuts 2 oz 340 mg
Print list High Potassium Foods
Recommended Dietary Intakes for Potassium
Potassium source from foods is best. Some individuals cannot eat enough to provide adequate supply or do not tolerate high potassium foods. If you opt for taking potassium supplements, you must talk to your doctor first. He will prescribe the correct potassium level you need depending on your lab values and other medical issues you may have. Be sure to alert your doctor if you experience any signs or symptoms of side effects. A visit with your local dietitian can help you with meal planning.
Related posts:
Tips for Potassium Restricted Diet
Potassium Rich Foods Decrease Health Risks
Foods to Eat for Iodine Sources
Salt Substitute and Sea Salt for Low Sodium Diet
Tips for Low Sodium Diet Plan
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