Question:
I read we need to consume 3,500-4,700 mg of potassium daily. I don’t eat sugar…I had a banana the other day and I almost came out of my skin! I eat spinach and broccoli daily and sweet potatoes regularly. How can I reach these numbers?
– Cliff A.
Answer:
To reach the US Dietary Guidelines goal for potassium [4,700 mg for adults] from vegetables, dairy, animal protein foods, legumes, nuts and grains with little fruit is doable with the proper planning and tools. Charts such as from Health.gov and the National Institutes of Health show the potassium content in various foods. For our members in Canada, check out HealthLinkBC’s chart with metric measures.
Using the above, we calculated that eating a medium baked potato, ½ Cup cooked beet greens, 2 Cups raw spinach, ½ Cup white or adzuki beans, ½ Cup soybeans, 1 cup nonfat plain yogurt, 1 Cup skim milk, 3 oz cooked salmon, and ½ Cup avocado would meet the potassium goal for the day. If the variety of foods you’re willing to consume is limited, adjust portions accordingly to provide more potassium from what you do eat.
– Debbie J., MS, RD
Disclaimer: Nutrient values were used along with RDN’s professional judgment. Due to variations in products, final calculation is an approximation.
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Ask our Dietitian
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
Recommended Reading - Q+A
What to Know about Protein Powder and Supplements
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Healthy Smoothie Recipes
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
Debunking Diet Myths
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...