mg of potassium in foods

[bizi]

Source: USDA Nutrient Database for Standard Reference, Release 15

Daily Recommended Potassium (K): 3,500 mg . . . Too much: 18,000 mg

Daily Recommended Sodium (Na): 1,000 mg . . . Too much: 2,400 mg

Mullosk, clams
534 3 oz. canned
Cod
439 3 oz. -
Halibut
490 3 oz. -
Salmon
319 3 oz. -
Trout
375 3 oz. -
Tuna
4843 oz. Yellowfin, fresh, cooked

FRUITS
Apricots, dried
814 10 med.
Avocados
540 3 oz.
(tripled - more reasonable)
Banana
467 1 med.
Dates
542 10 dates
(doubled - more reasonable)
Figs, dried
542 4 figs
(doubled - more reasonable)
Kiwi
252 1 med.
Melon, cantaloupe
494 1 cup
Orange
237 1 med.
Raisins
544 1/2 cup
(halved - more reasonable)
Watermelon
176 1 cup
-
JUICES
Carrot juice
689 1 cup
Canned
Orange juice
496 1 cup
Prune juice
707 1 cup
Tomato juice
535 1 cup
Added salt

MEAT DAIRY

Beef, round
262 3 oz.
Turkey about the same
Chicken
220 3 oz.
Pork
358 3 oz.
Milk, non-fat
376 1 cup
Yogurt, low fat
531 8 oz.

NUTS
Almonds
412 2 oz.
(doubled - more reasonable)
Brazil nuts
340 2 oz.
(doubled - more reasonable)
Peanuts
374 2 oz.
(doubled - more reasonable)

OTHER
Molasses
498 1 tbsp
blackstrap - HOLY COW !!!
VEGETABLES
(All cooked)
Artichoke
595 1 cup
Beans, baked
752 1 cup
Beans, Kidney
713 1 cup
Beans, Lima
955 1 cup
Beans, Pinto
800 1 cup
Beans, refried
673 1 cup
Beans, white
1,189 1 cup
Beet Greens
1,309 1 cup
Black-eyed peas
690 1 cup
Broccoli
456 1 cup
Brussle Sprouts
504 1 cup
Carrots
354 1 cup
Chick Peas
477 1 cup
Garbonzos
Jerusalem Artichokes
644 1 cup
Lentils
731 1 cup
Parsnips
573 1 cup
Soybeans
886 1 cup
Spinach
839 1 cup
Squash, Winter
896 1 cup
Sweet Potatos
508 1 cup
with the skin \
Potatos
1,081 1
most is in theskin
Tomatos, raw
400 1 cup
red, ripe, raw

[janster]

Thanks Biz!
You're a sweetheart! But I think you missed some, didn't ya? I mean, I looked over the whole list twice, and for the life of me I can't find any candy or ice cream. What's up with that?? All kidding aside, thanks for the list. I'll hafta start eating more potassium.
Hugs,
LS

[mrsD]

Many people do not eat enough quality food to maintain the minimum requirement of 3,500 milligrams of potassium today.

Low potassium levels lead to fatigue, heart problems, and hypertension, just to name a few.

Don't think that Gatorade will do anything for you either. There is only 30mg
per serving in Gatorade! 12 oz of V8 vegetable juice has about 600mg by comparison.

And chocolate BTW has magnesium in it... not as much as nuts, but some.
You could always have chocolate with almonds!

Magnesium is also very commonly low in the diet...people miss this electrolyte alot. (please see my magnesium thread at the Vitamin Forum here).