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Good Sources of Potassium

FoodSo I wrote an entry about two years ago about how I lost 40 lbs in 6 months. For the most part, I've managed to maintain my new weight, creeping up a few pounds every so often before focusing again to recover. I've also been kind of off again on again as far as exercise. A lot of that is due to breaking my foot and severely twisting my ankle last summer, along with a nagging case of tennis elbow that gets aggravated if I work out too intensely (which both sound better than attributing it to laziness).

Anyway, right now I'm in the midst of one of my 'recoveries' (for the record, I am currently lighter than my last weigh-in in that 2 year old entry - that entry was before I'd reach my target weight), and I'm also trying to get back in the routine of exercising, but I've been getting more leg cramps than normal. So, I figured I'd try to get a bit more potassium in my diet. And my first thought was, obviously, bananas. They seem to be everyone's go to food source for potassium. But, I decided to do a bit of research, first, and was surprised that there are actually quite a few foods that are better sources of potassium.

So, here's a list comparing the potassium levels in various foods, sorted by the most mg of potassium per calorie.

Food Serving Size, g Serving Size, oz Calories per Serving K per serving, mg K per cal, mg/cal
Zucchini 196 6.91 33 512 15.52
Asparagus 100 3.53 20 202 10.10
Broccoli 148 5.22 50 468 9.36
Brussels Sprouts 88 3.10 38 342 9.00
Green Bean 100 3.53 31 209 6.74
Potato 213 7.51 163 897 5.50
Strawberry 100 3.53 33 153 4.64
Black Bean 100 3.53 339 1500 4.42
Kidney Bean 100 3.53 333 1406 4.22
Banana 118 4.16 105 422 4.02
Pinto Bean 100 3.53 347 1393 4.01
Pineapple 100 3.53 50 109 2.18
Granny Smith Apple 100 3.53 58 120 2.07

Since I did this research for myself, those are all foods that I like and tend to eat fairly regularly - in other words, lots of savory vegetables, not so many sweet fruits*. I'm rather glad. I'd much rather eat a bit more asparagus, broccoli, or Brussels sprouts than have to eat a banana every day. And I'm really excited that potatoes have more potassium than bananas.

Anyway, I just thought this was interesting, and worth sharing with anyone else looking to get a bit more potassium in their diets.

*I actually do eat a Granny Smith apple almost every day, but obviously, they're a lot more tart than most fruits. I also like strawberries and pineapples from time to time, but again, they're more tart than typical fruits.


Potassium is an extremely vital source to our diet however one should fully understand that either extreme levels or very low levels of potassium intake can greatly affect ones level of health.

Oranges as a supply of potassium. Oranges are an awesome source of potassium, imparting 237 mg every, and a 6 oz.. Serving of orange juice affords 372 mg, according to the linus pauling institute. This is approximately five percent of the 4.7 g of potassium per day advocated for most of the people.

Sodium ranges may additionally end up depleted while excessive body fluid is misplaced at some stage in times of profuse sweating, diarrhea, and vomiting. Low sodium ranges can reason signs which can be similar to potassium deficiency consisting of dizziness, fatigue, lack of strength, muscle weak point and/or muscle cramps.

Low potassium (hypokalemia) has many reasons. The maximum commonplace purpose is excessive potassium loss in urine due to prescription medicines that increase urination. ... Vomiting, diarrhea or both can also bring about excessive potassium loss from the digestive tract.

There are many other fruits like Apricots, Prunes and Dates that has potassium and they are easily available in all markets around globe. Also, you mentioned potatoes and they are common vegetable as well. These all fruits are easy to find and rich of potassium.

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