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    High-Potassium Foods

    High-Potassium Foods

    Topic Overview

    Potassium is a mineral in your cells that helps your nerves and muscles work right. The right balance of potassium also keeps your heart beating at a steady rate.

    A potassium level that is too high or too low can be dangerous. If your levels are high or low, you may need to change the way you eat.

    Low-potassium foods Medium-potassium foods High-potassium foods Very high-potassium foods
    less than 100 mg 101?200 mg 201?300 mg over 300 mg

    You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium. When choosing foods from lists like the one below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.

    Content of select high-potassium foods 1

    Food (no table salt added)

    Serving size

    Potassium (mg)

    Almonds

    1 oz (24 nuts)

    200

    Apricots, dried, sulfured, uncooked

    10 halves

    407

    Artichoke, (globe or french), cooked, boiled, drained

    1 medium

    343

    Banana

    1

    422

    Beef, ground, 80% lean meat, broiled

    3 oz

    258

    Beets, cooked, boiled, drained

    1 cup

    519

    Blackberries, raw

    1 cup

    233

    Broccoli, cooked, boiled, drained

    1 cup

    457

    Brussels sprouts, cooked, boiled, drained

    1 cup

    495

    Cantaloupe, raw

    1 cup

    427

    Carrots, raw

    1 cup

    352

    Chocolate, semisweet

    cup

    306

    Clams, canned, drained solids

    3 oz

    534

    Dates, deglet noor

    5

    272

    Eggnog

    1 cup

    419

    French fries

    134 g (1 medium potato)

    776

    Grapefruit, raw, pink and red, all areas

    1 fruit

    332

    Greens (beet), cooked, boiled, drained

    1 cup

    1309

    Lentils, cooked, boiled

    1 cup

    731

    Milk, 2% milk fat, with added vitamins A and D

    1 cup

    342

    Nectarine, raw

    1 fruit

    273

    Okra, cooked, boiled, drained

    1 cup

    216

    Orange

    1 fruit

    237

    Orange juice, diluted from frozen concentrate, unsweetened

    1 cup

    473

    Parsnip, cooked, boiled, drained

    1 cup

    573

    Potato, baked, flesh

    1 potato

    1081

    Potato chips, plain, salted

    1 oz

    466

    Prunes

    5

    307

    Pumpkin, canned

    1 cup

    505

    Raisins, seedless

    cup

    271

    Salmon, sockeye, baked

    3 oz

    347

    Shake, fast food, chocolate

    16 fl oz

    666

    Soup, chicken vegetable, chunky, canned

    1 cup

    367

    Soymilk, original and vanilla, unfortified

    1 cup

    289

    Strawberries, raw

    1 cup

    254

    Sweet potato, cooked, baked in skin

    1 potato, 146 g

    694

    Tomatoes, canned, stewed

    1 cup

    528

    Tomato, fresh

    1 fruit, 123 g

    292

    Trail mix, chocolate chips, salted nuts and seeds

    cup

    473

    Tuna, white, canned in water

    3 oz

    201

    Turkey, light meat, roasted

    3 oz

    212

    Vegetable juice cocktail, canned

    1 cup

    467

    Winter squash, baked

    1 cup

    494

    Yogurt, fruit, low fat, 10 g protein per 8 oz

    8-oz container

    443

    Hidden potassium

    Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it. Diet or protein drinks and diet bars often have this mineral. It is also in sports drinks, which are meant to replace potassium you lose during exercise.

    Food labels do not have to include the amount of potassium, but some do. Even if potassium is not listed, it may still be in that food.

    If you're limiting your potassium, do not use a salt substitute or "lite" salt without talking to your doctor first. These often are very high in potassium.

    References

    Citations

    1. U.S. Department of Agriculture, Agricultural Research Service (2012). USDA National Nutrient Database for Standard Reference, Release 25. Available online: http://www.ars.usda.gov/ba/bhnrc/ndl.

    Credits

    By Healthwise Staff
    Martin J. Gabica, MD - Family Medicine
    Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
    Last Revised February 15, 2013

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