Are you getting enough potassium?
August 25, 2010 at 4:26 pm Leave a comment
With all of the foods we are restricting these days, wheat, dairy, sugar etc. we should make sure we are getting enough of what we need. We wrote earlier this summer about Vitamin D, now we are going to review potassium. It is essential to the diet and helps lower high blood pressure and helps decrease kidney stone formation. Most experts recommend 4,700 mg per day of calcium (just as long as you are not on a potassium restricted diet for any medical condition). See the list below and make sure you are getting enough.
| 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 |
USDA Nutrient Database for Standard References, Release 15 for Potassium, K (mg)
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