What foods are good sources of potassium for teens?

Daphne Oz
Health Education
You need about 2,000-3,000 milligrams of potassium daily to grow, build muscles, transmit nerve impulses throughout your body, and promote healthy heart activity. The following foods are good sources of potassium:
  • Potato (1 medium) -- 844 mg (milligrams)
  • Cantaloupe (1/2 fruit) -- 825 mg
  • Avocado (1/2 fruit) -- 742 mg
  • Peaches, dried (5 halves) -- 645 mg
  • Prunes, dried (10 halves) -- 626 mg
  • Tomato juice (1 cup) -- 536 mg
  • Yogurt, low-fat (1 cup) -- 530 mg
  • Lima beans (1/2 cup) -- 517 mg
  • Salmon (3 ounces) -- 490 mg
  • Soybeans/edamame (1/2 cup) -- 486 mg
  • Apricots, dried (10 halves) -- 482 mg
  • Orange juice (1 cup) -- 472 mg
  • Pumpkin seeds (2 ounces) -- 458 mg
  • Sweet potato (1/2 cup) -- 455 mg
  • Banana (1 medium) -- 400 mg
  • Almonds (2 ounces) -- 426 mg
  • Spinach (1/2 cup) -- 419 mg
  • Milk, skim (1 cup) -- 418 mg
  • Peanuts (2 ounces) -- 400 mg
The Dorm Room Diet: The 10-Step Program for Creating a Healthy Lifestyle Plan That Really Works

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The Dorm Room Diet: The 10-Step Program for Creating a Healthy Lifestyle Plan That Really Works

The 10-Step Program for Creating a Healthy Lifestyle Plan That Really WorksThe Dorm Room DietRevised and Updated EditionFiguring out how to eat right and stay healthy on your own can be hard! Here is...

Potassium is found in a variety of foods, with vegetables, fruits, low fat dairy foods, and dried beans and peas being potassium powerhouses!  Here are some potassium-rich foods and some helpful tips that are teen friendly:

  • 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
  • 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

Here’s some easy ways to pump up your daily potassium:

  • Pour an 8-ounce glass of orange juice at breakfast to begin your day with a potassium boost.
  • Add leafy greens to all your sandwiches. Spinach in particular is a potassium dynamo!
  • Add dried apricots to your mid-morning yogurt for a one, two (apricots and dairy) potassium punch.
  • Have bean soup with your lunchtime sandwich for a warm way to enjoy your potassium.
  • Baked regular or sweet potatoes are potassium powerhouses on your dinner plate.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.