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Foods Rich in Potassium & Calcium

By Marie Mulrooney

Both calcium and potassium contribute to proper nervous system and muscular function. According to the University of Maryland Medical Center, potassium may also help contribute to calcium’s best-known function: building and maintaining strong bones. Adults should consume 2,000mg of potassium daily, according to the University of Maryland Medical Center. The National Institutes of Health, Office of Dietary Supplements, or ODS, recommends that adults up to 50 years old should consume 1,000mg of calcium daily; from 50 onward, you need 1,200mg per day. The two minerals are almost always both present in the same foods, albeit in highly variable proportions.


Spinach, kale, broccoli, Chinese cabbage and turnip greens are notably high in both calcium and potassium. Most grains are quite high in potassium and contain enough calcium to contribute significantly to your daily dietary intake when consumed in large quantities, according to the ODS. Baked goods and cereals may also be fortified with extra calcium.

Fish, Meat and Seafood

All types of meat contain potassium. But very few types of meat have much calcium; the United States Division of Agriculture ranks pork as te highest of the meats for calcium content, with less than 50mg per serving.

Fish and seafood are a much better source of calcium and potassium: Salmon, sardines, cod and flounder all contain both nutrients, as do crustaceans like crab. Fish with soft, edible bones, like sardines and bone-in canned fish like salmon or tuna fish have the most calcium.

Dairy and Seeds

Milk and yogurt are rich sources of both calcium and potassium. One cup of 2 percent milk, for example, contains 293mg of calcium and 342mg of potassium. Cheeses are uniformly rich in calcium, too; cottage cheese is particularly high in potassium.

Sunflower and pumpkin seeds are high in both calcium and potassium. Sesame seeds are high in calcium, with low but significant levels of potassium.

Other Foods

Some foods that are commonly fortified with calcium have significant amounts of potassium, too—orange juice, for example. Legumes like black and navy beans are also very high in both calcium and potassium, in addition to their high fiber content. Soybeans and soy products like tofu and soy milk are good sources of potassium. Whole soybeans have significant calcium, processed soy products only contain high amounts of calcium if they have been enriched or, in the case of tofu, processed with calcium salt.

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