Achieving Better Potassium Intake

Along with dietary fibre, Vitamin D and calcium, potassium deficiency was identified by the 2010 Dietary Guidelines to be a public health concern – intakes are simply too low for adults and children(1). Adults should aim for at least 4,700 mg daily. According to the Dietary Guidelines, other possible benefits of an eating pattern rich in potassium include decreased bone loss. One well-researched diet that offers ample amounts of potassium is the DASH (Dietary Approaches to Stop Hypertension) diet. It’s rich in fruits, vegetables, whole grains, low and fat-free dairy, lean meats, fish, beans and nuts.

Foods Rich in Potassium
Food Source Serving Potassium (mg)
Almonds 2 tbs 200
Artichoke, cooked 1 medium 343
Banana 1 medium 422
Lima beans, cooked 1/2 cup 485
Molasses 1 tbs 293
Orange 1 medium 237
Plums, dried (prunes) 1/2 cup 637
Potato, baked with skin 1 medium 926
Raisins 1/2 cup 420
Sunflower seeds 2 tbs 241
Tomato 1 medium 292
GNLD PRODUCTS CONTAINING POTASSIUM: GR2 Control Meal Replacement Protein Shake, Nutrishake, Multi Fibre Blend, Multi-Mineral Plus Alfalfa, Formula IV Plus


1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC: U.S. Government Printing Office; December 2010.


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