Thus far, I’ve struggled to meet 100% of the daily RDA for Potassium (4,700 mg) in my daily meals. I’m averaging only 50.0% of the nutritional target, and before today, I was below 50.0% average as I’ve slowly worked my way up from 15-60% of the RDA to 73%.
I am now adding dried apricots into my diet at 3.5 oz for a snack. Dried (not fresh) apricots meet 25% of the daily potassium intake requirement when 100 g or 3.54 oz are eaten.
I also added pistachios (1 oz) to further increase my potassium intake today. Even with those additions, I’m still unable to reach 100% potassium levels.
The main foods I’ve found that have a decent amount of potassium are the following per 100 g / 3.54 oz:
| Food | mg per 100 g | Percentage | Calories |
|---|---|---|---|
| Cocoa Powder, unsweetened | 1524 mg | 32% | 228 |
| Dried apricots, uncooked | 1162 mg | 25% | 241 |
| Dried peaches, uncooked | 996 mg | 21% | 239 |
| Pistachios, roasted, shelled | 967 mg | 21% | 533 |
| Peanuts, roasted | 634 mg | 13% | 587 |
| Peanuts butter, natural | 634 mg | 13% | 587 |
| Clams, cooked | 628 mg | 13% | 142 |
| Mushrooms, portabella or cremini, cooked | 437 mg | 9% | 29 |
| Yogurt, regular, whole milk | 155 mg | 3% | 61 |
Of course, cocoa powder is a large quantity at 100 g / 3.54 oz, while clams and mushrooms would be the only ones that isn’t a massive quantity or high caloric intake. For example, a cup of mushrooms is 121 g, 35 calories, and 11% of the RDA for potassium, while 8 medium clams are 100 g at 142 calories and 13% of the RDA for potassium.
Another item of note, regular, non-Greek, whole milk Yogurt, albeit not overly high in potassium at 155 mg per 100 g eaten (3% of the RDA), would normally be eaten in doses of about 8 ounces (1 cup). This would be 379.8 mg and 8% of the potassium at 150 calories. Of note, Greek yogurt and any non-whole milk yogurts do not have high quantities of potassium and would not help with meeting the daily requirements.
There are other high potassium foods such as baked potatoes and white beans, but I don’t particularly want or like those options in my diet, so I won’t be adding them for the time being.