POTASSIUM POWER
WHAT IS POTASSIUM?
Potassium is a mineral that your body uses for:
Maintaining proper heart and nerve function
Enabling your muscles to contract
Maintaining a proper amount of fluid in your body
Maintaining a proper acid balance in your body
Building protein
Maintaining normal blood pressure
HOW MUCH DO YOU NEED?
From ages 14 and up, the average person needs about 4,700 mg of potassium per day. That number increases to 5,100 mg for women who are breastfeeding.
HOW MUCH POTASSIUM IS FOUND IN FOODS?
FRUITS
2 kiwis: 500 mg
¼ cup dried apricots: 450 mg
1 cup cubed cantaloupe: 430 mg
1 cup cubed honeydew: 390 mg
1 medium banana: 420 mg
½ cup prune juice: 355 mg
3 figs: 350 mg
¼ cup raisins: 320 mg
1 mango: 325 mg
1 slice watermelon: 280 mg
4 dried prunes: 250 mg
1 cup strawberries: 250 mg
1 medium orange: 235 mg
4 dates: 215 mg
1 medium pear: 205 mg
½ grapefruit: 200 mg
STARCHY VEGETABLES
1 medium baked russet potato with skin: 950 mg
1 medium baked sweet potato with skin: 530 mg
1 cup winter squash: 400 milligrams
NON-STARCHY VEGETABLES
1 cup cooked spinach: 840 mg
1 cup carrot juice: 715 mg
1 cup low sodium tomato juice: 535 mg
1 cup brussels sprouts: 505 mg
1 cup cooked broccoli: 460 mg
1 cup chopped tomatoes: 430 mg
1 artichoke: 425 milligrams
1 cup chopped carrots: 410 mg
2 cups raw spinach: 335 mg
1 cup diced beets: 235 mg
1 cup sliced red bell peppers: 195 mg
GRAINS
1 cup cooked quinoa: 320 mg
1 cup cooked bulgur: 125 mg
1 cup long grain cooked brown rice: 85 mg
1 slice of whole wheat bread: 80 mg
PROTEIN
1 cup low sodium black beans, drained: 740 mg
1 cup cooked lentils: 730 mg
1 cup shelled edamame: 715 mg
1 cup low sodium kidney beans, drained: 665 mg
1 cup low sodium cannellini beans, drained: 460 mg
3 oz red meat: 304 mg
3 oz fish: 293 mg
3 oz poultry: 235 mg
1 cup canned low sodium chickpeas, drained: 195 mg
FATS
¼ avocado: 260 mg
¼ cup nuts: 250 mg
DAIRY
1 cup low-fat milk: 350 mg
1 cup of plain fat free Greek yogurt: 320 mg
1 cup plain soy milk: 300 mg
1 cup unsweetened almond milk: 160 mg
SWEETS
1 tbsp molasses: 300 mg
WAYS TO ADD MORE POTASSIUM TO YOUR DIET
Add ½ cup of edamame or canned beans to your salad
Eat a banana or orange for a snack before a workout
Add ¼ avocado to any meal
Make a smoothie with milk and Greek yogurt
Fill ½ your plate with potassium-rich non-starchy vegetables such as spinach salad or brussels sprouts
Fill ¼ of your plate with potassium-rich starches such as quinoa or a baked potato