Ask Leah! The Ingles Dietitian

Sponsored: Sources of potassium

Sponsored: Sources of potassium

Q: I have high blood pressure and my doctor has told me to get more sources of potassium in my diet – but I don’t like bananas.  What other foods are a source of potassium?

A: Having a low-sodium diet and one that contains good sources of potassium may help with blood pressure regulation.  The good news is that many foods provide potassium, and it’s relatively easy to incorporate those foods into most diets.  Easy to find and relatively portable, bananas are often a potassium “go to”-- 1 medium banana has 451mg of potassium. Some other options that provide higher amounts of potassium:

  • Lima Beans (1c) – 969mg

  • Swiss Chard (1c) – 961mg

  • Jackfruit (1c) – 739mg

  • Potato, baked w/ skin (1 medium) – 926mg;  Sweetpotato -572mg

    Related Items

  • Acorn Squash,(1c) cooked – 896mg; Butternut Squash-582mg; Canned Pumpkin-505mg

  • Spinach (1c) cooked – 839mg

  • Plantains (1c) cooked -663mg

  • Yogurt, plain, nonfat (8oz) – 625mg; plain, low fat-573mg

  • Kiwi (1c) -562mg

  • Clams (3oz) – 534

  • Cantaloupe (1c) – 473mg

Bottom Line: Potassium can be found in most all food, but the best sources are fruits and vegetables so if you make sure most all meals and snacks contain fruits and/or vegetables you should have no problem with your potassium intake.

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian


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