Low Carb Potassium Sources

[LessLiz]

I have been concerned about my potassium intake because I had an episode that came from potassium depletion -- I woke up in the middle of the night with my heart "stumbling." Yes, I did go see the doctor and yes, I had a low potassium level. Low enough to cause the doctor to prescribe a potassium supplement. I've been taking it, but wanted to look at my diet to see if I could get enough potassium from foods. I stopped 2 days ago after modifying my diet and so far I am fine -- no large muscle problems and no heart or other symptoms. I thought I'd post some of the excellent dietary sources I found.

The recommended amount of potassium is 3.5g per day or 3500 mg. Almost no one in the US gets that much who isn't taking a supplement. Also important is the ratio of sodium to potassium. The more sodium you ingest the more potassium you need.

Amounts are for one ounce except for poultry.

Nuts & Nuts
Pistachios, 49 whole, 295 mg (dry roasted in shell)
Pumpkin seeds, 229 mg (roasted, just the kernels)
Almonds, 22 whole, 211 mg (dry roasted)
Sunflower seeds, 195 mg (roasted, just the kernels)
Hazelnuts, 21 whole, 193 mg (raw)
Flax seeds, about 2.5 Tbls, 193 mg
Pecans, 20 halves, 116 mg (raw)

Fruit
Avocado, about 1/6th of the average avocado, 144 mg (half an avocado has 439 mg)

Poultry
Chicken breast, 1/2 breast meat and skin, roasted, 240 mg
Chicken thigh, 1 thigh meat and skin, roasted, 138 mg
Turkey breast with skin, roasted, 3 ounces, 245 mg
Turkey dark meat and skin, roasted, 3 ounces, 233 mg

Veggies
Chard, boiled, 156 mg (1/2 cup 480 mg)
Spinach, raw, (1 ounce is just under 1 cup), 158 mg
Collards, boiled, 1 ounce, 33mg (1/2 cup 233 mg)
Celery, raw, 74 mg (1 stalk 117 mg)
Brussels Sprouts, boiled, 90 mg (1/2 cup 247 mg)
Pumpkin, boiled, 1/2 cup 282 mg
Artichoke hearts, 100 mg (1/2 cup 297 mg)

Fish
Salmon, Sockeye, canned, 107 mg

If anyone knows of any other good sources please feel free to add them.

Hope this helps other folks.

[Judynyc]

Thats a great list...Thanks!! :thup:

I take a potassium supplement 2x a day and have for quite a while. To me, its just easier to be sure that way.

[lisabinil]

Morton Lite Salt and I think it's called Salt Go Litely are sources also.

[MizKitty]

Wyler's No-Sodium Instant Chicken bouillon. Has 500 mg of potassium per serving. At 10 caloires and 2 g carb a mugful, it's one of my favorite comfort snacks. Especially with a splash of cream in it.

[Dodger]

I use the Morton's Lite Salt. It is a 50/50 mix of sodium and potassium salts.

[Demokat]

I also use Morton's Lite Salt. It's especially useful after a tough workout when I've sweated a whole lot.

[kneebrace]

Unfortunately the potassium in all the low sodium 'lite salts', including Morton's, is in the chloride form. The potassium in foods is in other chemical forms. We all eat far too much chloride. Potassium chloride just makes that worse. Potassium chloride will certainly address a potassium deficiency, but in this case, it's a matter of one step forward, two steps backward.

Fortunately you can get non chloride potassium supplements. Potassium chelate is cheaply and widely available. But for economy, food grade potassium bicarbonate is hard to beat. A lifetime's supply (based on that 4g a day insurance policy someone mentioned) will cost you about 10 bucks. It never goes off.

Stuart

[kebaldwin]

LessLiz:

Most people have a potassium problem and don't realize it. The main stream medical establishment keeps preaching - reduce salt intake - when the message should be - increase your potassium intake.

The reason people don't use potassium supplements is because - by law - they can not be more than 99mg per tablet. 3,500 mg means 35 of those tablets per day.

Most grocery stores sell salt substitute - right next to the salt. The main ingredient should be potassium.

I have found a mixture of about 2/3 potassium to 1/3 salt is ideal for me. I still get some salt in the foods I eat to make up for the difference.

I think Morton Lite salt is 1/2 - 1/2 and hard to beat for convenience.

For traveling they even sell potassium in packets - the size of sugar packets. However, I think the Morton Lite salt shaker is not that big.

[jwilso22]

I think I may need to get some potassium supplement because at one time I was getting terrible leg cramps.

[kebaldwin]

I think I may need to get some potassium supplement because at one time I was getting terrible leg cramps.

Throw some magnesium in there also

[bike2work]

Throw some magnesium in there also
I agree. Magnesium has made a world of difference for me.

Liz -- you left out the tastiest source of all: cocoa powder. 1 tablespoon = 135 mg. That's for alkali-processed (ie, dutched).