Check out the food listing link I provided in my initial post, it provides many food ideas.
Sorry about my confusion regarding the 99 milligrams being a reference to a supplement (not your daily intake). You are wise not to go the supplement route with potassium. Due to heart and kidney complications, potassium supplements should "only" be used with doctor's supervision. Becky
Hmmm...I eat a ton of fresh fruits and veggies, and virtually no packaged foods - even if you add up the foods you listed (and its a lot of those foods - I can only eat a half a cup of lentils at a time, for example), its only about half the recommended amount. I don't mean to obsess about this but because I do eat potassium rich foods, and I get the full recommended amount of other nutrients, this has me puzzled...Thanks for responding!
You can't really rely on the tracker here for potassium information. Becky mentioned that member-added foods don't include the potassium info, but the same thing is true for almost any food with a brand name or a label. The Spark database is based on the USDA database. Generic foods that the USDA itself has analysed will have potassium info, but if it's a food that has a manufacturer, the USDA requires the manufacturer to have their product tested and submit the results. But they don't have to test for and submit potassium. Some do and some don't. For example, six ounces of yogurt has almost 400mg of potassium on average-- but if you look up Yoplait yogurt or Fage yogurt in the database, it will say there's zero, because the companies didn't have to measure the potassium in their product.
If you're eating at least seven servings of fruits and veggies, a few servings of dairy, and some whole grains, you are almost certainly getting enough potassium. But if you're tracking your dairy and grain products by brand name to get an accurate calorie count, you're probably just not seeing the potassium data.
3/29/12 9:53 P
Well, I always get a huge amount of potassium, so I'll just list some items I eat which are highest in potassium that are part of my normal diet:
No...I just meant that the supplement was only 99mg. I generally log about half of the RDA eating lots of potassium rich foods. I eat an abundance of whole foods, almost no empty calories and given the calorie allotment I just don't see how to get the recommended amount of potassium...
Our SP nutrition tracker lists the daily potassium goal at 3500-4700 milligrams. And you are reporting an intake of only 99 milligrams, is this correct?
Look at the items you have selected. Are any of the items showing 0 for the potassium.
Items from our SP food database will have the potassium listed. However, since potassium is not a mandatory nutrient to be listed on a food label....items listed my our members will often show zero, when the food actually contains potassium.
You are probably getting more than your report shows. Check these items and see if this is the case.
I eat plenty of whole foods rich in potassium and I still don't come anywhere near the recommended range. At only 99mg, supplements are impractical. Thoughts? Is the range really accurate? I note that when my potassium is higher, my blood pressure is lower so I am interested in a medically accurate response!