Potassium content of common foods

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

FoodServing sizePotassium (mg)
Potato, baked, with skin1 medium926
Apricots, dried½ cup755
Beet greens, cooked, boiled½ cup654
Plums, dried (prunes)½ cup637
Raisins½ cup598
Yogurt, plain, low-fat8 ounces531
Lima beans, cooked½ cup478
Acorn squash, cooked½ cup (cubes)448
Banana1 medium422
Spinach, cooked½ cup419
Tomato juice6 fluid ounces395
Orange juice6 fluid ounces372
Artichoke, cooked1 medium343
100% Prune juice6 fluid ounces322
Molasses1 tablespoon293
Tomato1 medium292
Pistachios1 ounce285
Milk8 ounces281
Orange1 medium238
Almonds1 ounce208
Sunflower seeds1 ounce137
Egg, whole, cooked1 large81

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