Question

Minerals

What dairy products contain potassium?

A Answers (1)

  • AJoan Salge Blake, MS, RD, Nutrition & Dietetics, answered on behalf of Academy of Nutrition and Dietetics

    Nonfat and skim milk and yogurt are excellent sources of potassium (see below).

    While the current recommendation is for healthy Americans to consume 4,700 milligrams of potassium daily, males are consuming only 3,200 milligrams daily, whereas females fall even shorter, consuming only 2,400 milligrams a day, on average. The good news is that potassium is found in a variety of foods, with vegetables, fruits, low fat dairy foods, and beans being potassium powerhouses:

    • Potato, baked including skin, small, 738 mg
    • White beans, ½ cup, 595 mg
    • Yogurt, nonfat, plain, 579 mg
    • Sweet Potato, baked with skin, medium, 542 mg
    • Orange juice, 1 cup, 496 mg
    • Halibut, cooked, 3 ounces, 490 mg
    • Soybeans, cooked, ½ cup, 485 mg
    • Cod, cooked, 3 ounces, 439 mg
    • Banana, 1 medium, 422 mg
    • Spinach, cooked, ½ cup, 370-419 mg
    • Tomato sauce, ½ cup, 405 mg
    • Milk, skim, 1 cup, 382 mg
    • Apricots, dried, ¼ cup, 378 mg
    • Soy milk, 1 cup, 372 mg
    • Kidney beans, cooked, ½ cup, 358 mg
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