The potassium content of foods plays a role in keeping your heartbeat regular and your muscles working right. Potassium is a mineral found in many of the foods you eat and drink. Studies have shown that potassium may help to prevent high blood pressure and may enhance the effect of antihypertensive medications. Both physical and mental stress can lead to a deficiency in potassium. Alcohol, coffee, and sugar deplete potassium levels in the body. Potassium is one of the electrolytes we all require to maintain health.

Many foods contain potassium. All meats (red meat and chicken) and fish such as salmon, cod, flounder, and sardines are good sources of potassium. Soy products and veggie burgers are also good food sources of potassium.

Vegetables including broccoli, peas, lima beans, tomatoes, potatoes (especially their skins), sweet potatoes, and winter squashes are all good sources of potassium.

Fruits that contain significant sources of potassium include citrus fruits, cantaloupe, bananas, kiwi, prunes, and apricots. Dried apricots contain more potassium than fresh apricots. Milk and yogurt, as well as nuts, are also excellent potassium food sources.

Listed below you will find Tables on potassium food sources – food high in potassium – low potassium foods.

Salt Substitute contains extremely high potassium
Concentration: 7-14 meq Potassium per gram
One teaspoon: 5 grams (1/6 oz) = 35-70 meq Potassium
Example: Morton’s Salt Substitute (1/4 tsp serving)
Concentration: 610 mg Potassium per 1/4 tsp
Milliequivalents: 0.61 g/0.0745 g/meq = 8 meq/.25 tsp
Precautions
Salt substitutes vary widely on potassium conc.
Mrs. Dash only has 10 mg potassium per 1/4 tsp

The foods highest in potassium are as follows;
Foods with highest potassium content (>25 meq/3.5 ounces)
Figs
Molasses
Seaweed

Foods with very high potassium (>12.5 meq/3.5 ounces)
Dates or prunes
Tree Nuts including avocados
Bran ceral, wheat germ
Lima Beans

Foods highest in potassium content (>6 meq/3.5 ounces)
Vegetables
Spinach, Tomatoes, Potatotes, Carrots, Beets
Broccoli, Cauliflower, Winter squash
Fruits
Banana (1 meq per inch of banana)
Kiwi fruit, oranges, mangos
Cantaloupe

Foods With High Potassium

Cook potatoes whole in the skin or you will lose potassium.

While all the foods on this list are high in potassium, some are higher than others.

Low Potassium Foods

Vegetables

Fruits

Grains

Foods prepared with white flour (eg, pasta, bread), white rice.

Proteins — chicken, turkey (3 ounces), tuna, eggs, baloney, shrimp, sunflower or pumpkin seeds (1 ounce)

If it is 3.5-5.0………………………You are in the SAFE zone
If it is 5.1-6.0………………………You are in the CAUTION zone
If it is higher than 6.0……………..You are in the DANGER zone

Food Sources Of Potassium

Food Sources of Potassium ranked by milligrams of potassium per standard
amount, also showing calories in the standard amount. (The AI for adults is
4,700 mg/day potassium.)

Nutritional Supplements: Use only under the direction of your doctor or dietitian.

Potassium Food Sources-The Herbal Shopper!