Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.
Health & Support
Moderators: tigermoth5, autopilotfrank193, nycgirl, bierorama, ksylvan, peaches0405

How do you all get of your potassium into your diet every day? I eat about 2000 calories a day and feel like I'm incorporating a lot of potassium rich foods in my diet (bananas, coconut water, etc) but still get less than 20% the recommended amount daily. Are there any specific foods that are really high in potassium? And is only getting 20% of my recommended daily potassium needs a big deal? I'd rather try to steer clear of supplements...

6 Replies (last)

potatoes, dried fruit (figs!), nuts, lentils, spinache, brocolli. With preparing your veggies (cooking), a lot of potassium is wasted.

Having low potassium is rarely because of low intake, because the kidneys adapt wonderfully with less excretion. Too low potassium can be the the result of disfunction of the kidneys, diarrhea or vomiting, or use of laxatives/diuretics.

Be carefull, too much potassium is also dangerous. Trust your body.


i would also like to know whether anyone is reaching recommended level of potassium (4700mg) only from food sources. I reach an avg of 25-30% and would like to increase this so that I can perfect my nutrition :-) as now thats the only item which appears as 'too low' for me.

If I don't get enough Potassium in my diet, I get severe charlie horses in my calves.  To get this from happening:  no. 1 everyone knows is bananas, but avocado's have twice as much potassium...but also fat.  Yogurt is another source I use almost daily.

I was worried about this too, after seeing my potassium level on the new analysis.  But people on this thread: m-ft166902?utm_source=notification&utm_me dium=email&utm_term=forumreply_topic& utm_campaign=forumreply

....pointed out that a lot of foods CONTAIN potassium but may not LIST it.  Sounds like most of them aren't overly worried about it.  Probably good enough to eat foods you know have potassium, and if you're still worried or think you truly have a deficiency, see if a Dr. can test your potassium level?

Don't worry about potassium intake. Regardless of how much or how little you take in, your kidneys will equilibrate your body's potassium content.

Unless you have a problem with your kidneys, then you would be better off making sure you have enough vitamins, nutrients, fiber, etc.

ETA: Oh, like fullyet posted, if you have a lot of diarrhea or vomiting (or using laxatives/diuretics), then your kidneys may not be able to keep up, so those can play a role as well.

Quote  |  Reply

Having potassium fulfillment problems here too. It seems to jump quite a bit when I include salmon. eg. 124g of baked pink salmon has over 500mg Potassium. So that's good, but I'm still hitting too low, even with that. I'm doing some dried fruits in the morning (maybe not enough) and I've always heard bananas are potassium rich, but not as rich as the salmon.

Googling it I see that 1 c lima beans have 955mg, but I'm not eating 5 cups of lima beans to get there.

Looking at another site I see some others:

1,000 mg

  • Avocado (1 cup)
  • Baked potato (8 ounces with skin)
  • Beet greens (3/4 cup, cooked)
  • Edamame (1 cup shelled, cooked)
  • Lima beans (1 cup, cooked)
  • Papaya (1 large)
  • Sweet potato (1 cup, cooked)

750 mg

  • Plantains (1 cup, cooked)
  • Salmon (6 ounces, raw)
  • Tomato sauce (1 cup)
  • Winter squash (1 cup, cooked)

500 mg

  • Banana (1 large)
  • Beets (1 cup, cooked)
  • Cantaloupe (1 cup)
  • Dried apricots (12 halves)
  • Dried figs (4)
  • Orange juice (1 cup)
  • Yogurt (1 cup plain low-fat)

250 mg

  • Broccoli (1/2 cup, cooked)
  • Chicken breast (5 ounces, roasted)
  • Dates (5 whole)
  • Kiwifruit (1)
  • Mango (1)
  • Milk (1 cup)
  • Nectarine (1)
  • Orange (1 medium)
  • Peanut butter (2 tablespoons)
  • Peanuts (1 ounce, about 1/4 cup)
  • Pear (1 large)
  • Raisins (1/4 cup)
  • Strawberries (1 cup)
  • Zucchini (1/2 cup, cooked)
6 Replies