Why Potassium Matters
It's foundational to good health.
Potassium is one of four key electrolytes (along with sodium, calcium, and magnesium) that your body needs to have in balance to promote health and prevent chronic diseases.
Potassium and sodium help regulate the volume of fluids in the body.
Potassium helps maintain healthy blood pressure and supports your nervous system.
If you get enough potassium, a lot of other nutrients will follow.
By getting potassium from a variety of food sources, you will probably be getting a lot of the nutrients you need as well: fiber, iron, B vitamins, calcium, etc.
By some counts, 98% of Americans are potassium deficient.
Recommended daily value: 4700 mg
Where to Get It
Try some of the foods below! I recommend trying various combinations of foods to get your potassium from a variety of sources.
Legumes
Lentils 1 cup 731 mg
Kidney beans 1 cup 713 mg
Navy beans 1 cup 708 mg
Fruits
Dried apricots 1 cup 1511 mg
Raisins 1 cup not packed 1086 mg
1 cup packed 1236 mg
Prunes 1 pitted 70 mg
1 cup 1274 mg
Avocado ½ avocado 487 mg
Banana 1 medium 422 mg
Watermelon 1 cup diced 170 mg
Cantaloupe 1 cup cubes 427 mg
Kiwi 1 cup 562 mg
Greens
Swiss chard 1 cup cooked 961 mg
Spinach 1 cup cooked 838 mg
1 cup raw 558 mg
Kale 1 cup cooked 417 mg
Beet greens 1 cup 290 mg
Broccoli 1 cup chopped 288 mg
Arugula 1 cup 74 mg
Other vegetables
Potato 1 medium 610 mg
Sweet potatoes 1 cup cubed 448 mg
Winter squash 1 cup cubed 406 mg
Tomato 1 medium 292 mg
Nuts
Pistachios 1 cup 1260 mg
Almonds 1 cup, whole 1008 mg
Pecans 1 cup 446 mg
Walnuts 1 cup 353 mg
Other
Coconut water 1 cup 600 mg
Salmon 3 ounces 309 mg
Blackstrap Molasses 1 tablespoon 293 mg
Coconut shredded 1 cup 285 mg
Egg 1 hard-boiled 63 mg
The material on this website is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
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