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Potassium is important for maintaining nerve function, muscle control and blood pressure. The U.S. Institute of Medicine (IOM) recommends consuming 4.7g (4,700mg) of potassium a day 1. The Daily Value (DV), set by the U.S. Food and Drug Administration, is 3,500mg of potassium per day. Wheat, oat and rice bran are high in potassium, and many cereals are fortified with potassium as well 2. Potassium is listed in milligrams per a 200-calorie serving.
Bran cereals contain the highest amount of potassium 2. Kretschmer Toasted Wheat Bran from Quaker Oats is the best source at nearly 1,300mg per 200-calorie serving, as listed by NutritionData.com. Kellogg's All-Bran with Extra Fiber, All-Bran Buds and All-Bran contain about 800 to 1,100mg of potassium. Post 100-Percent Bran Cereal, Post Bran Flakes, Ralston Enriched Bran Flakes and Malt-O-Meal High Fiber Bran Flakes also are good sources of potassium, with 300 to 660mg per 200 calories.
- Bran cereals contain the highest amount of potassium 2.
- Post 100-Percent Bran Cereal, Post Bran Flakes, Ralston Enriched Bran Flakes and Malt-O-Meal High Fiber Bran Flakes also are good sources of potassium, with 300 to 660mg per 200 calories.
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Adding raisins to bran cereal raises the calorie content and thus lessens the potassium content from wheat bran in a 200-calorie serving. Still, raisin bran is a good source of potassium. Cereals to consider include Raisin Bran from Kellogg's, General Mills, Malt-O-Meal and Post, with 320 to 390mg of potassium. Additionally, Kellogg's All-Bran Yogurt Bites contains about 305mg per 200 calories.
- Adding raisins to bran cereal raises the calorie content and thus lessens the potassium content from wheat bran in a 200-calorie serving.
- Cereals to consider include Raisin Bran from Kellogg's, General Mills, Malt-O-Meal and Post, with 320 to 390mg of potassium.
Other Kellogg's Cereals
Certain Kashi cereals, produced by Kellogg's, contain 300 to 650mg of potassium per 200 calories. They include GoLean hot cereal, Heart to Heart instant oatmeal, Good Friends and GoLean crunch. Other Kellogg's cereals providing comparable amounts of potassium include Special K Low Carb Lifestyle Protein Plus and Smart Start Healthy Heart.
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Other cereals from General Mills that provide 330 to 600mg per 200-calorie serving include Fiber One, Nature's Path Optimum, Nature's Path Optimum Slim and Cheerios. Quaker Oats cereals containing comparable amounts of potassium include Kretschmer Honey Crunch Wheat Germ, Mother's Cocoa Bumpers, Mother's Groovy Graham Bumpers, Mother's Peanut Butter Bumpers and Quaker Oat Bran hot cereal.
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- Linus Pauling Institute: Potassium
- Nutrition Data: Cereals Highest in Potassium
- U.S. Department of Agriculture. Wheat bran, crude. In: FoodData Central. Updated April 1, 2019.
- Francis CY, Whorwell PJ. Bran and irritable bowel syndrome: time for reappraisal. Lancet. 1994;344(8914):39-40. doi:10.1016/s0140-6736(94)91055-3
- Ford AC, Moayyedi P, Lacy BE, et al. American College of Gastroenterology monograph on the management of irritable bowel syndrome and chronic idiopathic constipation. Am J Gastroenterol. 2014;109 Suppl 1:S2-26. doi:10.1038/ajg.2014.18
- Mayer EA, Savidge T, Shulman RJ. Brain-gut microbiome interactions and functional bowel disorders. Gastroenterology. 2014;146(6):1500-12. doi:10.1053/j.gastro.2014.02.037
- Marsh A, Eslick EM, Eslick GD. Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis. Eur J Nutr. 2016;55(3):897-906. doi:10.1007/s00394-015-0922-1
- El-Salhy M, Ystad SO, Mazzawi T, Gundersen D. Dietary fiber in irritable bowel syndrome (Review). Int J Mol Med. 2017;40(3):607-13. doi:10.3892/ijmm.2017.3072
- Cockerell KM, Watkins AS, Reeves LB, Goddard L, Lomer MC. Effects of linseeds on the symptoms of irritable bowel syndrome: a pilot randomised controlled trial. J Hum Nutr Diet. 2012;25(5):435-43. doi:10.1111/j.1365-277X.2012.01263.x
- Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL. Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients. World J Gastroenterol. 2017;23(21):3771. doi:10.3748/wjg.v23.i21.3771
- Ford AC, Moayyedi P, Lacy BE, et al. American College of Gastroenterology monograph on the management of irritable bowel syndrome and chronic idiopathic constipation. Am J Gastroenterol. 2014;109(S1):S2-26. doi:10.1038/ajg.2014.187
Shelley Moore is a journalist and award-winning short-story writer. She specializes in writing about personal development, health, careers and personal finance. Moore has been published in "Family Circle" magazine and the "Milwaukee Sentinel" newspaper, along with numerous other national and regional magazines, daily and weekly newspapers and corporate publications. She has a Bachelor of Science in psychology.