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How to Eat For Your Daily Dose of Potassium

Bananas are great sources of potassium, but eating one of these yellow fruits won't be enough to supply your body with the recommended daily intake (RDI) of this important mineral. Every day, you need to make sure to get 4,200 mg of potassium for digestion, to maintain healthy blood pressure, to carry out muscle contractions, and also for proper nerve, kidney, and heart functions. Since potassium is found in so many nutritious foods, you shouldn't have any problems getting your RDI. If you're not sure you're hitting the mark, I made a chart of what I ate yesterday to consume my daily potassium. To see it,


Meal Food Potassium (mg)
Breakfast 6 oz. Stonyfield Farms low-fat vanilla yogurt 367
1 cup of GoLean Crunch cereal 300
1 small sliced banana 362
6 oz. orange juice 332
Lunch 2 outer leaves of romaine lettuce, chopped 140
8 baby carrots, sliced 190
1/2 cup sliced cucumber 76
1 small celery stalk, sliced 44
1/4 medium red pepper, diced 63
1 plum tomato, sliced 147
1/2 avocado 487
7 walnuts, chopped 123
1/2 cup garbanzo beans 206
25 raisins 24
Optional Snack
(for pre-workout)
4-oz. cup of lowfat cottage cheese 109
1/2 cup diced cantaloupe 208
Dinner 3 oz. grilled halibut 490
2 cups spinach, steamed 335
1 small baked sweet potato 285
Total potassium intake 4,288 mg

It really isn't that hard to get enough potassium, as long as you include a variety of fruits, veggies, and lean protein. If you're interested in knowing what other foods contain potassium, check out this list.


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Join The Conversation
New2Potassium New2Potassium 2 years
I recently ended up in ICU due to low potassium. Had no idea it could be so harmful. My blood pressure dropped to 50/26 and I had no movement from waist down. Very scary. Spent 6 days in the hospital. I will make sure I maintain my potassium levels from now on!
Giasbash6260 Giasbash6260 7 years
Well it seems I have TOTALLY made the mark!!! Check it out! - 9.5 ounces of salmon ~ 957 mg. - 2 cups of brussels sprouts ~ 1010 mg. - 2 cups of spaghetti squash ~ 1800 mg. - 1 cup of spinach ~ 839 mg. - Eggs ~ 200 mg. - 1.5 cups of green beans ~ 200 mg. - 1 Bell pepper ~ 150 mg. TOTAL: Roughly 5156 mg!! And that does not include the seaweed (ten sheets of nori), rice bran (.37 of a cup) & garlic I also had!
nancita nancita 7 years
Wow, cool! Now I feel like I need to start thinking more about potassium.
Soniabonya Soniabonya 7 years
i need over 4k mg of potassium?? Holy cow. I know for a fact I haven't been getting enough. Darn it.
elle86 elle86 7 years
Wow, I never realized how much you need in one day. Thanks :)
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