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Potassium rich foods


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http://www.healthaliciousness.com/articles/food-sources-of-potassium.php

 

 

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#1: White Beans


Potassium in 100g 1 cup cooked (179g) 561mg (16% DV) 1004mg (29% DV)

Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked. Click to see complete nutrition facts.


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#2: Dark Leafy Greens (Spinach)


Potassium in 100g 1 Cup (30g) 1 Cup Cooked (180g) 558mg (16% DV) 167mg (5% DV) 839mg (24% DV)

Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).
Click to see complete nutrition facts.


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#3: Baked Potatoes (With Skin)


Potassium in 100g Average Potato (173g) 535mg (15% DV) 926mg (26% DV)

Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. Click to see complete nutrition facts.


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#4: Dried Apricots


Potassium in 100g 1/2 cup (65g) 1162mg (33% DV) 755mg (22% DV)

Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar. Click to see complete nutrition facts.


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#5: Baked Acorn Squash


Potassium in 100g 1 cup cubed (205g) 437mg (12% DV) 899mg (26% DV)

Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV). Click to see complete nutrition facts.


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#6: Yogurt (Plain, Skim/Non-Fat)


Potassium in 100g 1 cup (245g) 255mg (7% DV) 625mg (18% DV)

Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV). Click to see complete nutrition facts.


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#7: Fish (Salmon)


Potassium in 100g 1 3oz fillet (85g) 628mg (18% DV) 534mg (15% DV)

Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV. Click to see complete nutrition facts.


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#8: Avocados


Potassium in 100g Average Avocado (201g) 1/2 Cup Pureed (115g) 485mg (14% DV) 975mg (28% DV) 558mg (16% DV)

An average avocado provides 322 calories, half a cup purred contains 184 calories. Click to see complete nutrition facts.

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#9: Mushrooms (White)


Potassium in 100g 1 cup sliced (108g) 396mg (11% DV) 428mg (12% DV)

1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV). Click to see complete nutrition facts.

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#10: Bananas


Potassium in 100g Average Banana (118g) 1 Cup Mashed (225g) 358mg (10% DV) 422mg (12% DV) 806mg (23% DV)

An average banana provides 105 calories, 1 cup mashed contains 200 calories. Click to see complete nutrition facts.
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Last year my cardiologist prescribed Aldactone to treat my heart failure. They told me that I would have to avoid all high potassium foods. Since all the foods above are my favorite foods, I was miserable for the next 9 months. (until he finally took me off of it)I gained more weight because all the healthy foods are full of potassium. Now I have a low calorie, low sodium diet plus limited to less than 2 liters of liquids a day, but that is still a lot easier for me than avoiding potassium.

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Milk chocolate :

 

190 mg per average bar of chocolate. It has a lot of vitamins and minerals in good amounts and is antioxidant in nature, which is very good for the heart and stressors . Cocoa would be similar in proportion if you cook from scratch so you control what you sweeten it with.

 

It was used centuries ago for illnesses and recuperative affects. They did not sweeten it back then.

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Chocoholic me, the body seems to crave what it needs usually. Or at least, that my excuse. :)

 

Trudy, that must have been so hard for you. And gaining weight on unhealthy foods as well. Not a good dietary advice from the dr.

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I love chocolate but because I have to watch carb and sugar intake, and really, before that, just to make it last, I trained myself to enjoy maybe two bites of chocolate, broken off a chocolate bar and just be satisfied with that. It works???

 

Of course I can remember Easter time and getting See's candy Chocolate eggs........ a w h o l e p o u n d of creamy chocolate......... it was heaven and maybe they still sell them.

 

Or a pudding cup. ok ok, sometimes I eat two, lol.

 

 

This is making me want to make some chocolate pudding from scratch, lol. I may just do that tomorrow!

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I had an issue with supplements. It could be the coatings on the tablets these days, but absorption issues in the gastro intestinal tract , which can happen just because we are getting older or from health issues , can also be a cause for low numbers on tests so even if you are stuffing yourself with all these potassium rich things, one thing may work when others don't .

 

For me, the magnesium pills and beans do not give me the magnesium from them, due to absorption issues. I have to have fluids or softer based foods or meats with it.

 

I do hope the heart pit a pat episode settle down quickly. I know you were very tired. Glad you made it back to the Netherlands safely, Christy. Thanks for letting us know on FB.

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Took a whole hands of supplements this morning, the skin hurts so bad I want to scream. In bed last night my heart was pounding way too hard again. I'll ring my own GP tomorrow.

 

Supermarkets are open from noon so I'll hunt K rich food later on.

 

Yesterday must have been the smoothest ride possible Sassy, no real trafficjams at all.

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oh dear, I know I am answering while you are hopefully sleeping. I hope you can stock up on some good fresh foods for the house. How long a drive is it? Whenever I think of Germany I think of the autobahn, going 100 miles per hour. But that may not even be part of the roads you must take back to Netherlands. So, how long it takes is easier to understand.

 

I hope your neighborhood and town stay safe. You just need to be able to relax and get your potassium issue doing a lot better. I am sorry you are hurting so much. I understand chronic pain. Wish I could help!

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  • 3 weeks later...

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