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TABLE 5-10 Comparative Amounts of Approximate Potassium Content in Various Food Groups

Food Group

Potassium mg (mmol)/100 kcal


Leafy greens

1,500 (38)

Spinach, lettuce, romaine, cabbage, kale

Fruit of vine-based plants

1,200 (30)

Tomatoes, cucumbers, zucchini, eggplant, pumpkin

Root vegetables

975 (25)

Carrots, radishes, turnips, rutabaga, onions

Beans and peas

500 (13)

Kidney beans, peas, green beans, chick peas, soybeans

Tree fruits

430 (11)

Apples, oranges, bananas, apricots, grapes, strawberries


400 (10)

Potatoes, sweet potatoes, yams

Milk and yogurt

350 (9)

Skimmed milk, whole milk, yogurt


230 (6)

Beef, lamb, pork, poultry, fish, rabbit


110 (3)

Walnuts, cashews, almonds, brazil, hazelnuts


90 (2.3)

Chicken eggs

Cereal grains

90 (2.3)

Wheat, rice, oats, rye


150 (1.1)

Edam, stilton, cottage, cheddar

high amounts of potassium include spinach (≈ 840 mg [22 mmol] per cup), cantaloupe (315 mg [8 mmol] per 1/6 large), dry roasted almonds (210 [5 mmol] per oz.), brussels sprouts (250 mg [6 mmol] per 1/2 cup), mushrooms (550 mg [14 mmol] per 1 cup), bananas (470 mg [12 mmol] per 1 medium), oranges (200 mg [5 mmol] per 1 small), grapefruit (230 mg [6 mmol] per 1/2 large), and potatoes (600 mg [15 mmol] per potato without skin). The Adequate Intake (AI) for adults of 4.7 g (120 mmol)/day of potassium can be achieved by consuming a diet that contains generous amounts of potassium-rich fruits and vegetables.

While meat, milk, and cereal products contain potassium, their content of bicarbonate precursors does not sufficiently balance the amount of acid-forming precursors, such as sulfur amino acids, found in higher protein foods (Lemann et al., 2003). Tables of citrate and bicarbonate content of foods are lacking, making it difficult to estimate the amount consumed of these other food components.

On a calorie basis, the comparative amounts of potassium in various food groups, expressed in mg/100 kcal, are shown in Table 5-10. As for many other nutrients, from a nutrient density perspec

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