WHAT YOU NEED TO KNOW: What is potassium? Potassium is a mineral that is found in most foods. It helps your body in several ways. Potassium helps to balance fluids and minerals in your body. It also helps your body maintain a normal blood pressure. Potassium helps your muscles contract and your nerves function normally. Why do I need to change the amount of potassium in my diet? You may need more or less potassium if you have certain health conditions. You may need more potassium if you have hypokalemia (low potassium levels) or high blood pressure. You may also need more potassium if you are taking diuretics. Diuretics and certain medicines cause your body to lose potassium. You may need to limit the amount of potassium in your diet if you have hyperkalemia (high potassium levels) or kidney disease. Your healthcare provider will tell you how much potassium you should have each day. How much potassium does fruit contain? The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item. - High-potassium foods (more than 200 mg per serving):
- 1 medium banana (425)
- ½ of a papaya (390)
- ½ cup of prune juice (370)
- ¼ cup of raisins (270)
- 1 medium mango (325) or kiwi (240)
- 1 small orange (240) or ½ cup of orange juice (235)
- ½ cup of cubed cantaloupe (215) or diced honeydew melon (200)
- 1 medium pear (200)
- Medium-potassium foods (50-200 mg per serving):
- 1 medium peach (185)
- 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)
- ½ cup of watermelon (85)
- Low-potassium foods (less than 50 mg per serving):
- ½ cup of cranberries (45) or cranberry juice cocktail (20)
- ½ cup of nectar of papaya, mango, or pear (35)
How much potassium do vegetables contain? - High-potassium foods (more than 200 mg per serving):
- 1 medium baked potato, with skin (925)
- 1 baked medium sweet potato, with skin (450)
- ½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290)
- ½ cup of mushrooms (280)
- ½ cup of fresh brussels sprouts (250)
- ½ cup of cooked zucchini (220) or winter squash (250)
- ¼ of a medium avocado (245)
- ½ cup of broccoli (230)
- Medium-potassium foods (50-200 mg per serving):
- ½ cup of corn (195)
- ½ cup of fresh or cooked carrots (180)
- ½ cup of fresh cauliflower (150)
- ½ cup of asparagus (155)
- ½ cup of canned peas (90)
- 1 cup of lettuce, all types (100)
- ½ cup of fresh green beans (90)
- ½ cup of frozen green beans (85)
- ½ cup of cucumber (80)
How much potassium is in protein foods? - High-potassium foods (more than 200 mg per serving):
- ½ cup of cooked pinto beans (400) or lentils (365)
- 1 cup of soy milk (300)
- 3 ounces of baked or broiled salmon (319)
- 3 ounces of roasted turkey, dark meat (250)
- ¼ cup of sunflower seeds (241)
- 3 ounces of cooked lean beef (224)
- 2 tablespoons of smooth peanut butter (210)
- Medium-potassium foods (50-200 mg per serving):
- 1 ounce of salted peanuts, almonds, and cashews (200)
- 1 large egg (60 mg)
How much potassium is in dairy foods? - High-potassium foods (more than 200 mg per serving):
- 6 ounces of yogurt (260-435)
- 1 cup of nonfat, low-fat, or whole milk (350-380)
- Medium-potassium foods (50-200 mg per serving):
- ½ cup of ricotta cheese (154)
- ½ cup of vanilla ice cream (131)
- ½ cup of low-fat (2%) cottage cheese (110)
- Low-potassium foods (less than 50 mg per serving):
- 1 ounce of cheese (20-30)
What other foods contain potassium? - 1 tablespoon of molasses (295)
- 1½ ounces of chocolate (165)
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