Ingredients/Sources

Potassium in food : 3500mg RDI

  • One papaya (781).
  • One cup of prune juice (707).
  • One cup of cubed cantaloupe (494) or diced honeydew melon (461).
  • One small banana (467).
  • One-third cup of raisins (363).
  • One medium mango (323) or kiwi (252).
  • One small orange (237) or one-half cup of orange juice (236).
  • One medium pear (208).
  • One cup of tomato juice (535) or chopped or sliced tomato (400).
  • One baked sweet potato, with skin (508).
  • One-half of a medium avocado (450).
  • One-half of a medium potato, with skin (422).
  • One cup of fresh or cooked asparagus (288).
  • One-half cup of cooked pumpkin (282).
  • One-half cup of cooked mushrooms (277).
  • One-half cup of fresh Brussels sprouts (247).
  • One-half cup of cooked pinto beans (400), lentils (365), or dried peas (355).
  • One cup of soy milk (345).
  • Three ounces of baked or broiled salmon (319).
  • Three ounces of roasted turkey, dark meat (259).
  • One-fourth cup of sunflower seeds (241).
  • Three ounces of cooked lean beef (224).
  • Two tablespoons of peanut butter (214).
  • Six ounces of yogurt (398).
  • One cup of 2 percent white milk (377).
  • One cup of low-fat (2 percent) cottage cheese (217).

Protein sources:

  • Cottage cheese
  • Nut butter
  • Chickpeas
  • High protein Muesli
  • Edamame
  • Miso
  • Tempeh
  • Quinoa
  • Spirulina
  • Seitan
  • Pumpkin seeds
  • Squash seeds
  • Sunflower seeds
  • Meat
  • Fish
  • Nuts
  • Protein powders

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