Question

Nutritive Agent

What foods are good sources of potassium?

A Answers (7)

  • AMichael Roizen, MD, Internal Medicine, answered
    Bananas and avocados are, ounce for ounce, the richest sources of potassium. One banana contains about 467 milligrams (mg) of potassium, and both Florida and California avocados contain over 1,000 mg of potassium. Although avocados are highly caloric because of their high fat content, they are rich in monounsaturated fats, the kind of fat that's good for you. Potatoes, citrus fruits, tomatoes, spinach, celery, cantaloupes, and honeydew melons are also excellent sources of potassium, having 400 to 500 mg a serving. Even though they are relatively high in calories, dried apricots and peaches provide over 1,500 mg of potassium per cup, which is all the extra potassium you need in a day. Dairy products, lean meats, and fish (tuna, mackerel, and halibut) contain over 500 mg per serving. Sardines are extremely rich in potassium, with over 1,000 mg per serving. Skim milk and low-fat yogurt are excellent sources of potassium (400 mg per serving).
  • ADariush Mozaffarian, MD, Cardiology, answered
    Here are selected food sources of potassium from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference:
    • Sweet potato, baked, 1 medium
    • Tomato paste, 1/4 cup
    • Baked potato, without skin, 1 medium
    • White beans, canned, 1/2 cup
    • Yogurt, plain, low-fat, 8 ounces
    • Halibut, cooked, 3 ounces
    • Soybeans, green (edamame), cooked, 1/2 cup
    • Yellowfin tuna, cooked, 3 ounces
    • Banana, 1 medium
    • Spinach, cooked, 1/2 cup
    • Milk, nonfat, 1 cup
    • Apricots, dried, 1/4 cup
  • AKate Geagan, Nutrition & Dietetics, answered
    Fresh fruits, vegetables, legumes and low-fat milk and yogurt are some of the most potassium-rich foods on the planet. Try adding a half-cup of sliced papaya (which tops the list of potassium-rich fruit) or kiwi (which has more potassium than a banana) to your favorite whole grain breakfast cereal. Tuck sliced tomato and avocado, both potassium powerhouses, into your sandwich at lunchtime. Savor non-fat Greek yogurt for a potassium- (and protein-) packed snack. And include a half-cup of pinto beans or a half-cup of lentils with your dinner to finish the day strong.
  • Potassium is a mineral that helps normalize blood pressure. To add more potassium to your diet, consider splashing these foods onto your plate:
    • Baked white or sweet potatoes, cooked greens (such as spinach), winter squash (orange)
    • Bananas, plantains, many dried fruits, oranges and orange juice, cantaloupe and honeydew melons
    • Cooked dry beans
    • Soybeans (green and mature)
    • Tomato products (sauce, pasta, puree)
    • Beet greens
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  • ARealAge answered
    Potassium-rich foods include:
    • Potato, baked, with skin (1 medium) 1,082 mg
    • Sweet potato, baked, with skin (1 medium) 694 mg
    • White beans, canned (1/2 cup) 595 mg
    • Yogurt, low fat (8 ounces) 531 mg
    • Beets, cooked (1 cup) 519 mg
    • Halibut, cooked (3 ounces) 490 mg
    • Banana (1 medium) 422 mg
    • Kidney beans, canned (1/2 cup) 328 mg
    • Raisins (1.5-ounce box) 322 mg
    • Salmon, cooked (3 ounces) 319 mg
    • Blackberries (1 cup) 233 mg
  • AJoan Salge Blake, MS, RD, Nutrition & Dietetics, answered on behalf of Academy of Nutrition and Dietetics
    Potassium is found in a variety of foods including:
    • 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
  • AIntermountain Registered Dietitians, Nutrition & Dietetics, answered on behalf of Intermountain Healthcare

    Potassium-rich foods include dark green leafy vegetables, fruits from vines, and root vegetables. Here are a few examples:

    • Potatoes
    • Winter squash
    • Prunes
    • Cantaloupe
    • Oranges
    • Apricots

    Salt substitutes contain large amounts of potassium and may be useful to some people but harmful to others with certain medical conditions. Talk to your healthcare provider before you use salt substitutes.

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