The best sources in a row
Potassium can help you lower your blood pressure. The recommended amount of potassium for adults is 3.5 g/day according to the dietary guidelines of the Health Council (2018). But what is the best thing to eat? Below is an overview of the amount of potassium per serving.
boiled potato, 1 serving = 1 medium potato (180 g)
Potassium: 794mg
Calories: 137 kcal
lentils, cooked, 1 portion = 100 g
Potassium: 657mg
Calories: 88 kcal
macaroni, cooked, 1 serving = 250 g
Potassium: 47mg
Calories: 235 kcal
Spinach, frozen cooked, 1 serving = 90 g
Potassium: 315mg
Calories: 14 kcal
tomato, raw, 1 serving = 1 medium tomato (85 g)
Potassium: 218mg
Calories: 9 kcal
Banana, 1 serving = 1 medium banana (100 g)
Potassium: 358mg
Calories: 88 kcal
pear, peeled, 1 serving = 1 medium pear (170 g)
Potassium: 190mg
Calories: 80 kcal
Semi-skimmed milk, 1 serving = 1 glass/cup (250 ml)
Potassium: 387mg
Calories: 117 kcal
Fruit yogurt (full), 1 serving = 1 cup (150 g)
Potassium: 232mg
Calories: 142 kcal
Orange juice, 1 serving = 1 glass (250 ml)
Potassium: 450mg
Calories: 97 kcal
Muesli, without sugar, 1 portion = 50 g
Potassium: 195mg
Calories: 192 kcal
roast beef, 1 serving = 3 slices (108 g)
Potassium: 413mg
Calories: 180 kcal
salmon, prepared, 1 serving = 1 medium
salmon steak (100 g) Potassium: 396 mg
Calories: 271 kcal
Source:
• Potassium and calorie data from: USDA National Nutrition Database for Standard Reference.
• The portion sizes are from: Food Portion Size. 3r Edition, Ministry of Agriculture, Fisheries and Food, Helen Crawly Ed. HMSO (2004).
