Potassium has several important roles for overall good health. It helps maintain fluid and mineral balance in the body and helps keep your muscles and nerves working properly. It's perhaps best known for its ability to control and improve blood pressure. In fact, According to the National Dairy Council, potassium is so important for blood pressure regulation that the Food & Drug Administration released a statement saying that foods high in potassium and low in sodium may lower your risk of stroke or high blood pressure. Knowing what foods contain high amounts of potassium is the first step to making sure you get the recommended 4,700 micrograms (mcg) per day.
Dairy
According to Colorado State University, a food is considered a high source of potassium if one serving contains 300 mcg or more. There are several dairy products that meet this criteria. One cup of milk or one cup of yogurt, for example, both supply more than 300 mcg each, as does one cup of buttermilk. Some ice cream products contain high amounts of potassium, but others do not, so its important to read the label.
Fruits and Vegetables
Fruits and vegetables are potassium powerhouses. One cup honeydew melons, one cup cantaloupe, one fourth of an avocado, one nectarine or one medium banana all contain more than 300 mcg per serving. Ten dates, one fourth cup raisins 300 mcg, and so do three apricots. Apples, oranges, peaches and strawberries contain 200 to 300 mcg per serving. As far as vegetables go, one large carrot, one stalk of celery, one small potato or a half cup spinach or squash all have 300 mcg or more of potassium. A half cup fried beans or a cup of broccoli both exceed 300 mcg as well. Corn applesauce, grapes and blueberries are considered poor sources of potassium.
Meats
Chicken, fish, canned tuna or turkey are the meat sources highest in potassium. These all contain 300 mcg or more per 3-oz serving. Beef, ham, lamb and pork contain 200 to 300 mcg per serving. Bacon, deli meats, hot dogs and corned beef are poor sources, containing less than 100 mcg per serving.
Other Sources
Molasses contains more then 300 mcg in 2 tbsp, as does a half cup of nuts. Processed foods like dill pickles and peanut butter contain 200 to 300 mcg per serving. Grains and cereals as well as butter and other fats are generally regarded as poor sources of potassium.
Member Comments