Which Foods Are High in Potassium?

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Especially when first starting out on a low-carb diet, we need to make sure we are getting enough potassium.

The first week or so on a low-carb diet can cause potassium stores to be lower. This is because glycogen (which is how the body stores carbohydrate), is depleted at first, but quickly returns to normal levels as the diet continues.

How Much Do You Know About Potassium in Foods?

Which of the following foods do you think is highest in potassium?

a) 1 cup yogurt
b) 1/2 cup cooked spinach
c) 1 medium banana
d) 1/2 avocado
e) 1 cup cooked chopped broccoli
f) 1 (4-ounce) pork chop (boneless)

(Scroll down for the answer.)

Answer: The yogurt.

Here are the foods in order of potassium content. As you can see, they are all fairly high in potassium. The daily recommended intake for potassium is 4700 mg daily.

Other high potassium low-carb foods include:

  • 3 ounces canned clams -- 534 mg
  • 4 ounces beef (sirloin) -- 495 mg
  • 4 ounces grilled salmon -- 480 mg
  • 1 cup raw mushrooms -- 390 mg
  • 1 cup whole milk -- 369 mg
  • 1 cup chopped chicken breast meat -- 358 mg
  • 2 tablespoons tomato paste -- 342 mg
  • 1 3x3-inch Miracle Brownie -- 333 mg (chocolate is high in potassium)

Other high potassium (but high-carb) foods: potatoes and oranges.

Source: USDA National Nutrient Database for Standard Reference, Release 18

High-Potassium / Low-Carb Recipes

  • Low-Carb Cucumber Yogurt Sauce Recipe: This recipe is based on Greek tzatziki sauce. Frsh mint, parsley or dill adds just the right touch. The amount of garlic you use is definitely to taste and, if you don't like the "bite" of raw garlic, you can use garlic powder instead.
  • Low-Carb / Sugar-Free Banana Bread RecipeAlmond meal stands in for all-purpose flour in this recipe. While high in potassium, bananas are a high-sugar fruit. So, although this recipe would not work for someone on a very low-carb diet, at just 6 grams of net carbs per slice, it is a lot lower in carbs than regular banana bread.

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