Potassium plays an important role in regulating high blood pressure – a potentially lethal condition that affects a quarter of American adults and two-thirds of those over the age of 60. Potassium does a few other useful things as well, such as preventing bone loss, reducing the risk of kidney stones, and keeping your heart beating. Studies have also found that a high potassium intake can largely offset the effects of high sodium intake. Here’s more from the Nutrition Diva podcast. Below is a table showing some good dietary sources of potassium.
Potassium cheatsheet
| Food | Serving size | Potassium (mg) |
|---|---|---|
| Potato, baked, with skin | 1 medium | 926 |
| Apricots, dried | ½ cup | 755 |
| Beet greens, cooked, boiled | ½ cup | 654 |
| Plums, dried (prunes) | ½ cup | 637 |
| Raisins | ½ cup | 598 |
| Yogurt, plain, low-fat | 8 ounces | 531 |
| Lima beans, cooked | ½ cup | 478 |
| Acorn squash, cooked | ½ cup (cubes) | 448 |
| Banana | 1 medium | 422 |
| Spinach, cooked | ½ cup | 419 |
| Tomato juice | 6 fluid ounces | 395 |
| Orange juice | 6 fluid ounces | 372 |
| Artichoke, cooked | 1 medium | 343 |
| 100% Prune juice | 6 fluid ounces | 322 |
| Molasses | 1 tablespoon | 293 |
| Tomato | 1 medium | 292 |
| Pistachios | 1 ounce | 285 |
| Milk | 8 ounces | 281 |
| Orange | 1 medium | 238 |
| Almonds | 1 ounce | 208 |
| Sunflower seeds | 1 ounce | 137 |
| Egg, whole, cooked | 1 large | 81 |