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.

• Hypokalemia (Low Potassium)
• High Blood Pressure
• Crohn's Disease
• Stroke
• Temporary Memory Loss
• Nervous System Disorder
• Improper Digestion - Constipation

Symptoms of Magnesium Deficiency

The symptoms of magnesium deficiency are listed below

• Cardiovascular Diseases
• Erectile Dysfunction
• Diabetes
• Insomnia
• Osteoporosis
• Hypertension
• Increased Stress

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
Brussels 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.

• Almonds
• Apples
• Avocados
• Brazil Nuts
• Brown Rice
• Cabbages
• Cauliflower
• Celery
• Corn
• Dates
• Figs
• Grapefruit
• Green Peppers
• Iceberg Lettuce
• Kiwi Fruit
• Lettuce
• Onions
• Pears
• Peas
• Plums
• Poultry
• Pumpkin
• Strawberries
• Watermelon

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

• Foods high in Potassium, Calcium and Magnesium
• Magnesium Rich Foods

I hope this article on sources of potassium and magnesium, helps you to make your meals enriched with potassium and magnesium.