Potassium is an important dietary mineral that aids in regulating bodily fluid balance, and it also plays a role in maintaining nerve and muscular functions. You can get potassium from meat and dairy, but fruits and vegetables are the richest source. Vegetables like leafy greens and fruits, such as bananas and oranges, are generally high in potassium, but the fresh fruit generally has more than leafy greens. The serving size and whether the item is cooked, canned, frozen or raw also makes a difference in the exact amount of potassium.
Potassium Content of Green Leafy Vegetables
Leafy green lettuce varieties, such as endive or romaine, are low in potassium and yield 157 to 388 mg per 1 cup serving. Deeper green vegetables, such as kale, collard, turnip or mustard greens that are chopped and boiled, are high in potassium and range from 283 to 427 mg per 1 cup serving. One cup of raw spinach has 167 mg but the same serving size of canned spinach yields 740 mg of potassium. Cooked and canned varieties of leafy green vegetables are highest in potassium content verses the raw versions.
Potassium Content of Bananas and Oranges
Fresh, raw fruit is highest in potassium. One whole banana has 422 mg while 1 cup of raw slices yields 536 mg. A medium, raw plantain, which is similar to a banana, has 893 mg of potassium. Orange varieties, including juice, raw fruit and tangerines, have 197 to 496 mg of potassium per medium-sized fruit or 1-cup fruit juice serving. Similarly, the grapefruit and its juice varieties yield 400 to 1,002 mg per 1-cup serving or medium-sized fruit.
Additional Potassium Sources
A cup of seedless raisins yields 1,086 mg of potassium, and prunes, plums, papaya, nectarines or apricots also have a high content with 307 to 796 mg per 1-cup serving size. Tomatoes, potatoes with skin, bean varieties and nuts provide 200 to 2,657 mg per 1/2- to 1-cup serving. Lower-potassium foods containing 100 mg or less include blueberries, applesauce, grapes, corn, iceberg lettuce and green beans.
Daily Potassium Recommendation
Adults are recommended to get 4,700 mg of potassium per day, preferably from food sources. No tolerable upper intake level is established for potassium because the Institute of Medicine has no reported cases of adverse effects from high intake of dietary potassium. However, high-dose use of supplements containing potassium or an underlying kidney disease can cause toxic potassium levels in the bloodstream. Hyperkalemia, high blood potassium, can cause weakness, temporary paralysis and arrhythmia. Before taking potassium supplements, consult your physician.
Member Comments