10 Foods That Contain Potassium

Knowledge of the top 10 foods that contain potassium is an important tool when you're looking for ways to fight hypertension or even reduce your potassium intake. Insufficient levels of this mineral can lead to higher blood pressure or heart irregularities, but excessive amounts can aggravate kidney problems. Daily potassium intake requirements call for anywhere from 500 mg of for babies to 2,000 mg for pregnant and nursing women.

  1. Grapefruits. Half a grapefruit offers over 800 mg of potassium. A six ounce cup of grapefruit juice delivers 250 mg.

  2. Cantaloupe. Cantaloupes make great snacks and can be included in fruit salads. Half a melon is worth over 800 mg of potassium.

  3. Halibut. Four ounces of broiled halibut offers nearly 600 mg of potassium. It's also high in protein and low in fat.

  4. Cod. In addition to the benefits of Omega-3 fatty acids plus vitamin A, D and E, four ounces of cod has 460 mg of potassium. Cod can be baked or broiled.

  5. Bananas. Bananas are great by themselves or in desserts, pancakes or in cereal. One hundred grams deliver over 350 mg of potassium. A whole banana has as much as 450 mg.

  6. Chicken. Dark meat delivers an average of 280 mg of potassium for four ounces. For the same amount of white meat you can get over 450 mg.

  7. Apricots. Apricots make a nice fruit snack. One hundred grams yields over 250 mg of potassium.

  8. Reduced fat milk. One cup of low-fat milk is worth 342 mg of potassium. Milk is extremely versatile, useful as a drink or an ingredient.

  9. Romaine lettuce. Romaine lettuce has 162 mg of potassium per cup. Romaine lettuce is good in salads.

  10. Almonds. Almonds are not only high in calcium, but they also offer over 200 mg of calcium per ounce. Almonds also reduce cholesterol levels.

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