| POTASSIUM
SOURCES
The following
is a list of the best potassium sources. Low potassium levels
can cause muscle cramping (and for adults, having a 2:1 ratio
of potassium to sodium can also help prevent the blood pressure
raising effects of sodium.)
The quantities listed are in milligrams (mg)
Beverages
1 cup milk, skim 412
1% 381-397
1 cup soymilk 338
Orange juice 1/2 cup 248
Fruit
Banana, medium 451
Cantaloupe 1/4 medium 413
Honeydew 1/4 medium 875!!!!
Kiwi 252
Mango 323
Nectarine 288
Papaya, 1/2 390
Pomegranate 399
Prunes, 5 365
Raisins 1/4 cup 273
Veggies (all cooked and 1/2
cup unless otherwise stated)
Artichoke 1 med 425
Asparagus 279
Beets 265
Cabbage 316
Mushrooms 278
Spinach (from frozen) 283
Spinach (from raw) 420
Baked potato, large, no skin 610
Baked potato, large with skin 844!!
Sweet potato, med, baked 397
Tomato 1 med 273
Beans/legumes (1/2 cup cooked unless
otherwise stated)
Black, kidney, pinto etc 306-398
Black eyed peas 319
Split peas 355
Soybeans 486
Fats
Avocado 1/2 med California 549
Avocado 1/2 med Florida 742
Peanuts, roasted 1/2 cup 491
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