Sources of Potassium and Magnesium

Deficiency of potassium and magnesium can cause various health problems. Hence, it is necessary, that you have adequate amount of potassium and magnesium in your daily diet. Listed below are sources of potassium and magnesium.
Sources of Potassium and Magnesium
Potassium is an electrolyte, which is required by the body to help in normal functioning of the kidneys. Magnesium is a mineral, important for all the organs present in the body. Before we turn towards sources of potassium and magnesium, let us see what are the health problems caused due to the deficiency of both potassium and magnesium.

Symptoms of Potassium Deficiency
The symptoms of potassium deficiency are listed below. Symptoms of Magnesium Deficiency
The symptoms of magnesium deficiency are listed below Common Food Sources of Potassium
Now that we have understood the symptoms of potassium deficiency, let us find out the best sources of potassium.

Source Serving Size Quantity (mg)
Apricots 1/4 cup
 378
Banana 1 Medium 422
Beans white, canned 1/2 cup 595
Beetroot, cooked 1 cup 594
Blackstrap Molasses 1 Tbsp 498
Broccoli, chopped 1 cup 288
Brussel sprouts, cooked 1 cup 519
Buttermilk, low fat 1 cup 370
Cantaloupes 1/4 medium 368
Carrot Juice 3/4 cup 517
Clams, canned 3 oz 534
Cod, Pacific, cooked 3 oz 439
Halibut, cooked 3 oz 490
Kidney Beans, cooked 1/2 cup 358
Lentils, cooked 1/2 cup 365
Lima beans cooked 1/2 cup 484
Milk, non fat 1 cup 382
Millet 47 grams 200
Mushrooms 100 grams 320
Orange Juice 3/4 cup 355
Peaches, dried 1/4 cup 398
Pork chop, cooked 3 oz 382
Potato, baked 1 610
Prune Juice 3/4 cup 530
Prunes, dried 8 prunes 828
Prunes, stewed 1/2 cup 398
Raisins 1 cup 1089
Soybeans, green cooked 1/2 cup 485
Soybeans, mature cooked 1/2 cup 443
Spinach, cooked 1/2 cup 419
Sweet potato, baked 1 694
Tomato Juice 3/4 cup 405
Tomato Paste 1/4 cup 664
Tomato Puree 1/2 cup 549
Tuna, cooked 3 oz 484
Walnuts, shelled 100 grams 450
Winter Squash 1 cup 896
Yogurt, plain, low fat 8 oz 531
Yogurt, plain, non fat 8 oz 579
Yogurt, plain, whole milk 8 oz 352

Here is the list of other sources of potassium. Read more on Potassium rich foods chart.

Food Sources of Magnesium
Read on further to find common foods high in magnesium.

Source Serving Size Content (mg)
Almonds 1 oz 78
Beans, black, cooked 1/2 cup 60
Beans, white, canned 1/2 cup 67
Bran Cereal 1 oz 103
Brazil Nut 1 oz 107
Broccoli, cooked 2 Large stocks 120
Brown rice, cooked 1/2 cup 42
Buckwheat Flour 1/4 cup 75
Cashew Nuts, dried 1 oz 74
Halibut, cooked 3 oz 91
Hazelnuts 1 oz 46
Lentils, cooked 1/2 cup 35
Lima Beans, cooked 1/2 cup 50
Oat bran cooked 1/2 cup 44
Oat bran muffin 1 oz 45
Oat, bran, raw 1/4 cup 55
Okra, cooked 1/2 cup 47
Peanut Butter 2 Tablespoons 51
Peanuts, dry roasted 1 oz 50
Pine nuts, dried 1 oz 71
Pumpkin and squash seed kernels, roasted 1 oz 151
Soy Beverage 1 cup 47
Soybeans, green, cooked 1/2 cup 54
Soybeans, mature, cooked 1/2 cup 74
Spinach, fresh cooked 1/2 cup 78
Tofu, firm 1/2 cup 47
Tomato Paste, canned 1/2 cup 67
Tuna, cooked 3 oz 54
Yogurt, low fat 8 oz 37

The other foods containing magnesium are:
  • Apricots
  • Avocados
  • Bananas
  • Barley
  • Basil
  • Cornmeal
  • Fish
  • Lettuce
  • Paprika
  • Raisins
  • Scallop
  • Walnuts
  • Whole Grains
  • Whole Wheat
For further reading I hope this article on sources of potassium and magnesium, helps you to make your meals enriched with potassium and magnesium.

By Bhakti Satalkar
Published: 10/16/2009
 
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