Sources of Potassium in Foods
Does your recent blood test report show a deficiency in potassium? If yes, it is very important for you to consume foods that are high in potassium to prevent any health problems from affecting you. So, people who are looking for information on best food sources of potassium, this article will give you complete knowledge about sources of potassium in foods.
Deficiency of Potassium
Potassium deficiency has become a common health problem in recent times. Nowadays, people have a tendency to over indulge in processed foods or junk foods that are rich in sodium and very low in potassium. The condition where the potassium level drops down too much is called 'hypokalemia'. As potassium helps in muscle contraction, especially of the heart, a person suffering from hypokalemia may also experience heart failure. Deficiency of potassium can also occur due to illnesses like diarrhea, sweating and vomiting, due to which lots of bodily fluids are lost from the body. Other causes for potassium deficiency include poor water intake, and sometimes intake of diuretics also. Even patients of hypertension are advised by doctors to consume foods that are rich in potassium.
People who possess low levels of potassium in their body are likely to experience symptoms like fatigue, muscle weakness, irritability, heart problems, confusion, etc. Therefore, people who are facing problems due to lower levels of potassium are required to consume foods high in potassium. Read more on: Sources of Potassium in Foods
The most common food sources of potassium include vegetables and fruits. Potassium is also found in foods like diary products, fish, poultry, etc. Dietitians and doctors recommend that foods containing potassium should be consumed raw, as overcooking these foods can lead to the loss of potassium. However, this is not always possible and so it is better to bake these foods rather than frying or boiling them. Even the skins of vegetables and fruits have high levels of potassium, and so it recommended that they should be consumed along with the skin as much as possible.
Sources of potassium chloride foods can be divided into high potassium foods and low potassium foods. Those foods that have potassium quantities higher than 500 mg are known as high potassium foods, while those lower than 500 mg are called as low potassium foods. Your dietitian or physician will recommend you the type of potassium foods that you have to consume according to the level of potassium in your body.
Sources of Potassium in Fruits
| Fruits | Level of Potassium |
| Apple (1 med) | 148 mg |
| Apricots (10 medium) | 814 mg |
| Avocados (3 ounces) | 540 mg |
| Bananas (1 medium) | 467 mg |
| Dates (ten) | 542 mg |
| Figs (four) | 542 mg |
| Honeydew melon (8 ounces) | 461 mg |
| Kiwi (1 medium) | 252 mg |
| Melon, Cantaloupe (8 ounces) | 494 mg |
| Orange (1 medium) | 237 mg |
| Peach (1 medium) | 186 mg |
| Pear (1 medium) | 200 mg |
| Papaya (1 medium) | 360 mg |
| Raisins (4 ounces) | 544 mg |
| Strawberries (8 ounces) | 254 mg |
| Watermelon (8 ounces) | 176 mg |
Sources of Potassium in Vegetables
| List of Vegetables | Level of Potassium |
| Artichoke (8 ounces) | 595 mg |
| Baked Beans (8 ounces) | 752 mg |
| Beet Greens (8 ounces) | 1,309 mg |
| Black-eyes peas (8 ounces) | 690 mg |
| Broccoli (8 ounces) | 456 mg |
| Brussels Sprouts (8 ounces) | 504 mg |
| Cabbage (4 ounces) | 147 mg |
| Carrots (8 ounces) | 354 mg |
| Cauliflower (4 ounces) | 151 mg |
| Chick peas (8 ounces) | 477 mg |
| Kidney Beans (8 ounces) | 355 mg |
| Lima beans (8 ounces) | 955 mg |
| Lentils (8 ounces) | 731 mg |
| Lettuce (8 ounces) | 87 mg |
| Parsnips (8 ounces) | 573 mg |
| Pinto Beans (8 ounces) | 800 mg |
| Potatoes (one) | 1,081 mg |
| Raw tomatoes (8 ounces) | 400 mg |
| Soybeans (8 ounces) | 886 mg |
| Spinach (steamed) (4 ounces) | 415 mg |
| Sweet Potatoes (with skin) (8 ounces) | 508 mg |
| White Beans (8 ounces) | 1,189 mg |
| Winter Squash (8 ounces) | 896 mg |
Sources of Potassium in Fish
| List of Fish | Level of Potassium |
| Cod (3 ounces) | 439 mg |
| Halibut (3 ounces) | 490 mg |
| Mollusk, clams (3 ounces) | 534 mg |
| Salmon (3 ounces) | 319 mg |
| Trout (3 ounces) | 383 mg |
| Tuna (3 ounces) | 484 mg |
Sources of Potassium in Meat and Diary Products
| List of Meat and Diary Products | Level of Potassium | ||
| Beef (3 ounces) | 262 mg | ||
| Chicken (3 ounces) | 220 mg | ||
| Cottage Cheese (8 ounces) | 217 mg | ||
| Milk, no fat (8 ounces) | 376 mg | Pork (3 ounces) | 358 mg |
| Ricotta Cheese (4 ounces) | 154 mg | ||
| Yogurt, low fat (8 ounces) | 531 mg |
Sources of Potassium in Nuts and Other Foods
| List of Nuts and Other Foods | Level of Potassium |
| Almonds (2 ounces | 412 mg | Brazil nuts (2 ounces) | 340 mg | Eggs (one) | 55 mg | Peanuts (2 ounces) | 374 mg | Molasses (1 teaspoon) | 498 mg |
Read more on: Though it is necessary to eat foods rich in potassium, one thing everyone must remember is that over consumption of foods containing potassium can also lead to several health problems, including hyperkalemia (a condition where the potassium level goes higher than normal). A diet rich in potassium is one that is balanced and has all the essential nutrients. I hope this list of sources of potassium in foods will help you in planning your potassium diet plan. Your daily diet should consist of a combination of all these foods, however, only in moderation.
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