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How to get enough potassium?



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ALGEBRAGIRL
Posts: 1,588
10/30/12 12:51 P

I have become much more aware of potassium and I've been trying to get more in my diet. You mentioned V-8 juice. Much to my surprise, after years of saying, 'Yuck' to anything with reduced- or no-sodium in the title, I latched on to low-sodium V-8 juice. 8 oz is 50 calories and 900 mg. potassium. That means that if you drink 4 8-oz glasses, you have 3600 mg. potassium (and 560 mg. sodium). This is my go-to beverage these days. My other staple is black coffee (the hotter, the better). 8 oz is 116 mg. potassium and 4.7 mg. sodium. I'm a coffee drinker, so this helps a lot. There are only 2 calories in that 8 oz. The coffee is brewed from grounds, made with tap water.





FELCZAN
Posts: 123
10/30/12 11:51 A

Wow!
Thank you all, that was fast! My doc said red or orange veggies and potatos, but I thought there must be more. I'll have to do my part and add the potassium numbers in the verify function.

Way to go redpeppers making that a K+. Elemental potassium would be an explosive addition to my food emoticon My chemist hubby would have reminded me to write it properly!

Thanks again!

Edited by: FELCZAN at: 10/30/2012 (11:54)


SILVERLINEDJENN
Posts: 4,929
10/30/12 11:45 A

Here is a list of some foods with potassium from webmd:
Winter squash, cubed, 1 cup, cooked: 896 mg
Sweet potato, medium, baked with skin: 694 mg
Potato, medium, baked with skin: 610 mg
White beans, canned, drained, half cup: 595 mg
Yogurt, fat-free, 1 cup: 579 mg
Halibut, 3 ounces, cooked: 490 mg
100% orange juice, 8 ounces: 496 mg
Broccoli, 1 cup, cooked: 457 mg
Cantaloupe, cubed, 1 cup: 431 mg
Banana, 1 medium: 422 mg
Pork tenderloin, 3 ounces, cooked: 382 mg
Lentils, half cup, cooked: 366 mg
Milk, 1% low fat, 8 ounces: 366 mg
Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
Pistachios, shelled, 1 ounce, dry roasted: 295 mg
Raisins, quarter cup: 250 mg
Chicken breast, 3 ounces, cooked: 218 mg
Tuna, light, canned, drained, 3 ounces: 201 mg

I have noticed that some packaged foods (including frozen vegetables) don't always list potassium in their nutritional info. So sometimes you may be eating potassium without it showing up in your tracker -- knowing what foods have it will help you!

Edited by: SILVERLINEDJENN at: 10/30/2012 (11:45)


REDPEPPERS
Posts: 18,862
10/30/12 11:42 A

Not all foods list the amount of potassium they contain on their labels and K+ isn't always recorded in the SP database. So you may be getting more than shows up on your food tracker.

Here's a link to the USDA nutritional database for K+.
https://docs.google.com/viewer?a=v&q=cac
he:582-1tXtJ9sJ:www.nal.usda.gov/fnic/
foodcomp/Data/SR17/wtrank/sr17a306.pdf
+&hl=en&gl=us&pid=bl&srcid=ADGEESiwErQ
VQUGpwSFGnTAeqt1NvHdYTGfH1JCKNWYz3c39R
AWyK9kvIqGGMn913GDVec7ZiPb0hHQz4TZIjqL
7rh82zeDXySdE3019wTsvaNEigJaz2ipIbAbGy
PDSkur2VcKbJdP0&sig=AHIEtbSIlrlfY5DiqaqiZ4Tkp5IGR5XEEA

If the link doesn't work, google "potassium levels in food USDA"



N16351D
Posts: 2,349
10/30/12 11:31 A

How about asking your local nutritionist, pharmacist, or physician?



FELCZAN
Posts: 123
10/30/12 11:13 A

I am in that borderline BP range where I am working on losing weight, getting more exercise, and eating less sodium.
Those are no problem, but I am also supposed to increase my potassium. I added it to my charting, and discovered I was lucky to get 1000mg when I am supposed to get 3000mg each day. I've added bananas and v8, but to get to 3000 I am going to have to do something more! I checked the supplements, but they only add about 3% of my RDA.

Anyone have ideas for how to get enough K?



 
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