How much potassium is in an egg? One large egg contains about 63 mg of potassium. 1 Eggs are considered a low-potassium food, but check with your doctor or dietitian to find out how often you should eat them.
Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium) Cooked spinach. Cooked broccoli. Potatoes.
Low potassium (best choice)
Cereals that are free from bran, dried fruit, nuts and chocolates such as: Weetabix®
Whole grains, including oats, are considered good potassium sources. One serving of instant or steel-cut oatmeal provides about 130 milligrams of potassium. If you're aiming to increase your potassium intake, you can bring this amount up significantly by adding high-potassium fruit to your oatmeal.
Carbohydrate (Starchy food)
Most breads and cereals are good choices as they are low in potassium.
A healthy adult should aim to consume 3,500–4,700 mg daily from foods. To increase your intake, incorporate a few potassium-rich foods into your diet such as spinach, yams, avocados, bananas, and fish, such as salmon.
Most meats add some potassium to your meals. Chicken breast has the most per 3-ounce serving with 332 milligrams, but beef and turkey breast contain 315 and 212 milligrams, respectively.
Adults should consume about 3,500mg of potassium per day, according to the UK's National Health Service. The average banana, weighing 125g, contains 450mg of potassium, meaning a healthy person can consume at least seven-and-half bananas before reaching the recommended level.
Usually, 60–80 mmol of supplements per day for a few days to weeks is sufficient for treating mild to moderate hypokalemia. That said, always follow the recommendations of your healthcare professional ( 1 , 19 ). In severe hypokalemia cases, intravenous (IV) treatment may be recommended.
Yogurt is a great source of calcium, riboflavin and potassium. One cup (245 grams) of this creamy treat provides you with 380 mg of potassium ( 52 ).
You want to avoid high-potassium surf such as halibut, tuna, cod, and snapper. 3-oz servings can contain as much as 480 mg of potassium. On the low end, the same amount of canned tuna has only 200 mg. Salmon, haddock, swordfish, and perch run about 300 mg per 3-oz serving.
Sweet potatoes
One cup of boiled sweet potato contains 754 mg of potassium, which is 16% DV. This is more than 1.5 times the amount of potassium in a banana. "Sweet potatoes are packed with fiber which is known to reduce constipation and improve heart health," Pitts says.
Some of the best sources of potassium are dark leafy greens such as spinach, which when cooked has an astounding 1,180 mg per cup, per USDA data. Swiss chard is a close second, with almost 1,000 mg per cooked cup, and even bok choy has around 445 mg per cup when cooked.
Dark chocolate has a surprisingly high potassium content. However, some chocolate snacks also have high sodium levels, so always check the nutritional information.
Chocolate and nuts contain high amounts of phosphorus and potassium.
Vomiting, diarrhea or both also can result in excessive potassium loss from the digestive tract. Occasionally, low potassium is caused by not getting enough potassium in your diet. In most cases, low potassium is found by a blood test that is done because of an illness, or because you are taking diuretics.
Foods such as cantaloupe, honeydew melon, orange juice, and bananas are high in potassium. Drugs that prevent the kidneys from losing enough potassium. Some drugs can keep your kidneys from removing enough potassium. This can cause your potassium levels to rise.
The more bran and whole grains in the bread, the higher the phosphorus and potassium contents. For example, a 1-ounce (30-gram) serving of whole wheat bread contains about 57 mg of phosphorus and 69 mg of potassium. In comparison, white bread contains only 28 mg of both phosphorus and potassium ( 13 , 14 ).
Low-potassium vegetables:
Broccoli (raw or cooked from frozen) Cabbage. Carrots (cooked) Cauliflower.
Medium-potassium foods (50 to 200 mg per serving):
1 small apple or ½ cup of apple juice (150) ½ cup of peaches canned in juice (120) ½ cup of canned pineapple (100) ½ cup of fresh, sliced strawberries (125)
Potassium. Mashed potatoes benefit your health because they offer a rich source of potassium. Each cup of mashed potatoes provides 622 milligrams of potassium, or 13 percent of your recommended daily intake, according to the NYU Langone Medical Center.
Ocean fishing enthusiasts take note: Atlantic mackerel, snapper, cod and yellowfin tuna all rank highly for potassium, with 280 to 350 milligrams of potassium per 3-ounce serving. The pompano also ranks within this range.