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Potassium is an important mineral for the body, and an adult needs about 3,500 milligrams a day. Potassium, along with sodium and chloride, helps make electrolytes, which help to form body fluids. It is also critical in heart health and can actually help and prevent and improve high blood pressure. Eating healthy and being knowledgeable about what foods are the best sources of potassium are important 1.
Proteins are an excellent source of potassium. Roasted turkey (dark meat) provides 259 milligrams in a 3-ounce serving. A 3-ounce serving of broiled or baked salmon offers 319 milligrams of potassium, and a 3-ounce serving of lean beef offers 224 milligrams. These meats, when paired with high-potassium vegetables and fruits, can boost your potassium level. If you are a vegetarian, the National Library of Medicine reports that eating a veggie burger can provide extra potassium 2.
- Proteins are an excellent source of potassium.
- Roasted turkey (dark meat) provides 259 milligrams in a 3-ounce serving.
Potatoes and Tomatoes
Foods With Potassium Bicarbonate
Baked potatoes and baked sweet potatoes are both good sources of potassium. One plain baked potato without any condiments provides 1,081 milligrams of potassium, and a medium-sized sweet potato offers 694 milligrams. Tomatoes also are a source of potassium; a regular-sized tomato provides 400 milligrams. One cup of tomato sauce provides 909 milligrams of potassium, and a fourth cup of tomato paste provides 664 milligrams. Making spaghetti and meatballs or a vegetable soup with tomato paste and potatoes can enhance your family’s intake of potassium.
- Baked potatoes and baked sweet potatoes are both good sources of potassium.
- One cup of tomato sauce provides 909 milligrams of potassium, and a fourth cup of tomato paste provides 664 milligrams.
Fresh and Dried Fruits
According to Drugs.com, fresh fruit can be a wonderfully healthy and tasty way to get extra potassium 1. One papaya offers 781 milligrams of potassium and actually offers more than a small banana, which as 467 milligrams. Melons also are a good source of potassium, with cantaloupe offering 494 milligrams and honeydew offering 461 milligrams in a 1-cup serving. Dried fruit is also rich in potassium. One cup of raisins has 1,089 milligrams of potassium, while prunes offer 828 milligrams in a 1-cup serving. Five dried dates offer 271 milligrams of potassium, and two dried figs have 271 milligrams. Snacking on these dried fruits by themselves or baking them in breads can provide the extra potassium you need.
- According to Drugs.com, fresh fruit can be a wonderfully healthy and tasty way to get extra potassium 1.
- One cup of raisins has 1,089 milligrams of potassium, while prunes offer 828 milligrams in a 1-cup serving.
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- Drugs.com: Potassium Content of Foods List
- National Library of Medicine; Potassium in Diet; 2009;
- Aburto, et. al. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ. 2013 Apr 3;346:f1378. DOI: 10.1136/bmj.f1378.
- Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
- Ferraro PM, et. al. Dietary Protein and Potassium, Diet–Dependent Net Acid Load, and Risk of Incident Kidney Stones. CJASN. October 2016, 11 (10) 1834-1844; DOI: 10.2215/CJN.01520216
- Granchi, D, et. al. Potassium Citrate Supplementation Decreases the Biochemical Markers of Bone Loss in a Group of Osteopenic Women: The Results of a Randomized, Double-Blind, Placebo-Controlled Pilot Study. Nutrients. 2018 Sep 12;10(9). pii: E1293. DOI: 10.3390/nu10091293.
- Linus Pauling Institute. Potassium.
- Macdonald, HM, et. al. Effect of potassium citrate supplementation or increased fruit and vegetable intake on bone metabolism in healthy postmenopausal women: a randomized controlled trial. Am J Clin Nutr. 2008 Aug;88(2):465-74.
- National Institute of Health. Office of Dietary Supplements. Potassium.
Kristie Jernigan is a health writer with over 17 years of experience as a medical social worker. She has worked mainly with the elderly population and with children. She holds a Bachelor of Science in psychology and early childhood from East Tennessee State University and a Master of Science in health care administration and gerontology from the University of Phoenix.