Potassium, a mineral and electrolyte found in many foods, plays a vital part in muscle contraction. Potassium also helps maintain your heartbeat. Adults need 2,000 mg of potassium per day. As people age, they often develop elevated potassium levels, called hyperkalemia, because the kidneys don't excrete potassium as effectively as they once did. Many foods contain both potassium and protein, necessary to build new tissue and repair tissue and cell breakdowns. You need around 60 g of protein per day, according to the Merck Manual of Medical Information.
Meat, Poultry and Fish
All types of meat, poultry and fish supply large amounts of protein to your diet. An average 3-oz. serving supplies between 18 and 30 g of protein, depending on whether you're eating beef, pork, lamb or different types of fish. Meats especially high in protein include lamb and veal, each with around 31-g per serving. Most meats also supply a healthy amount of potassium per serving, with 3 oz. of salmon containing 319 mg, lean beef supplying 224 mg and dark turkey meat containing 259 mg, all per 3-oz. serving.
Beans
Many beans serve as excellent sources of both protein and potassium. Beans also serve as a good source of protein, with dried peas, lentils and pinto beans supplying between 8 and 9 g per 1/2-cup serving. Soybeans serve as a complete source of protein, since they contain all the necessary amino acids. Some beans contain only a portion of the amino acids needed to make up a complete protein. Soybeans supply around 14 g of protein and 486 mg of potassium per 1/2-cup serving. Vegetarians, in particular, rely on beans to meet their protein needs. Beans that supply high amounts of potassium include dried peas, with 355 mg, lentils, with 365 mg and pinto beans with 400 mg, all in a 1/2-cup serving.
Dairy
Dairy products also serve as a good source of both potassium and protein. Plain low-fat yogurt contains around 12 g of protein per 8-oz. serving, while supplying around 500 mg of potassium. A cup of 2 percent milk contains 377 mg of potassium and 8 g of protein. A cup of low-fat cottage cheese contains 26 g of protein and 217 g of potassium.
References
- Drugs.com: Potassium Content of Foods List
- Cass-Clay: Milk Nutrition Chart
- Heart Spring: List of High Protein Foods
- Palo Alto Medical Foundation: Potassium Content in Foods And Drink
- Kemps Cottage Cheese: 2 Percent Low-Fat Cottage Cheese
- The Merck Manual of Medical Information: Overview of Nutrition
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