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Foods High In Potassium

High-Potassium-Foods

Why look for foods high in potassium? Because potassium is a vital mineral like calcium and magnesium, but necessary and often overlooked.

Potassium is an unassuming nutrient that often goes unheralded, unless you are trying to sell bananas. Then you scream about how high the potassium content is. But the general public is left scratching their heads thinking "That's great to know, but why should I care?".

Unless you want to start a nightly ritual of waking most of the house howling in pain as your leg muscles began to contort, you should care. You don't have to experience a Charlie horse yourself to know it's not much fun.

These muscle spasms are caused by a potassium deficiency. Adding a banana and other potassium rich foods to oyur daily meal routines can avoid the midnight circus. Calcium deficiencies contribute to high blood pressure and the risk of stroke. It also plays a role in the body's ability to absorb other foods like carbohydrates and protein. Boosting potassium also often leads to reduction in feelings of stress and increased strength.

Ready to rev up your potassium in-take? It is easy. Below is a list of foods high in potassium. The US RDA of potassium is 3500 milligrams.

Fruits and Veggies

Apricots, dried
Artichoke
Avocados, raw
Bananas, raw
Beets, cooked
Beet greens
Brussels sprouts, cooked
Cantaloupe
Carrots
Dates, dry
Figs, dry
Honeydew melon
Jerusalem Artichokes
Kiwi fruit, raw
Nectarines
Orange juice
Oranges
Pears (fresh)
Potatoes, baked,
Prune juice
Prunes, dried
Raisins
Spinach, cooked
Sweet potatoes with skin
Tomato products, canned sauce
Winter squash

Serving Size

10 halves
1 cup
1 ounce
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
5 dates
2 figs
1 cup
1 cup
1 medium
1 nectarine
1 cup
1 orange
1 pear
1 potato
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup

Potassium (mg)

407
595
180
594
519
1309
504
494
345
271
271
461
644
252
288
496
237
208
1081
707
828
1089
839
508
909
896

 

Dairy, Fish and Meat

Yogurt plain, skim milk
Milk, fat free or skim
Cod
Halibut
Clams, canned
Salmon
Trout
Tuna
Beef
Chicken
Pork

Serving Size

8 ounces
1 cup
3 oz
3 oz
3 oz
3 oz
3 oz
3 oz
3 oz
3 oz
3 oz


Potassium (mg)

579
407
439
490
534
319
319
484
262
220
358

 

Beans, Nuts and Seeds

Lima beans
Peanuts dry roasted, unsalted
Almonds
Brazil Nuts
Pinto Beans
Black-eyed peas
Kidney Beans
Baked Beans
Refried Beans
White Beans
Garbanzo beans
Lentils
Soy beans

Serving Size

1 cup
1 ounce
2 oz
2 oz
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup

Potassium (mg)

955
187
412
340
800
690
713
752
673
1189
477
731
886

 

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