Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 19 views

    Sources Dietary Potassium

    Uploaded by

    Dell Delimano
    This document provides a list of foods and their potassium and calorie content. It is organized by food group including fruits, juices, vegetables, dairy products, meats/fish/poultry, and nuts/seeds. Many fruits like bananas, oranges, and cantaloupe are high in potassium with under 100 calories per serving. Vegetables such as potatoes, spinach, lentils and squash also provide over 200mg of potassium per half cup serving with relatively few calories. Meat, fish, and poultry selections contain 200-500mg of potassium per 3 ounce serving. Nuts and seeds such as pistachios, peanuts, and pumpkin seeds are also good potassium sources.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Sources Dietary Potassium

    Uploaded by

    Dell Delimano
    19 views2 pages
    This document provides a list of foods and their potassium and calorie content. It is organized by food group including fruits, juices, vegetables, dairy products, meats/fish/poultry, and nuts/seeds. Many fruits like bananas, oranges, and cantaloupe are high in potassium with under 100 calories per serving. Vegetables such as potatoes, spinach, lentils and squash also provide over 200mg of potassium per half cup serving with relatively few calories. Meat, fish, and poultry selections contain 200-500mg of potassium per 3 ounce serving. Nuts and seeds such as pistachios, peanuts, and pumpkin seeds are also good potassium sources.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides a list of foods and their potassium and calorie content. It is organized by food group including fruits, juices, vegetables, dairy products, meats/fish/poultry, and nuts/seeds. Many fruits like bananas, oranges, and cantaloupe are high in potassium with under 100 calories per serving. Vegetables such as potatoes, spinach, lentils and squash also provide over 200mg of potassium per half cup serving with relatively few calories. Meat, fish, and poultry selections contain 200-500mg of potassium per 3 ounce serving. Nuts and seeds such as pistachios, peanuts, and pumpkin seeds are also good potassium sources.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    19 views2 pages

    Sources Dietary Potassium

    Uploaded by

    Dell Delimano
    This document provides a list of foods and their potassium and calorie content. It is organized by food group including fruits, juices, vegetables, dairy products, meats/fish/poultry, and nuts/seeds. Many fruits like bananas, oranges, and cantaloupe are high in potassium with under 100 calories per serving. Vegetables such as potatoes, spinach, lentils and squash also provide over 200mg of potassium per half cup serving with relatively few calories. Meat, fish, and poultry selections contain 200-500mg of potassium per 3 ounce serving. Nuts and seeds such as pistachios, peanuts, and pumpkin seeds are also good potassium sources.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Sources of Dietary Potassium

    Getting the most for the fewest calories


    Serving Size

    Potassium (mg) Calories

    Fruits
    Cantaloupe.................................................... med. Melon ..............680 ...............60
    Dates...................................................................... 10........................615 .............275
    Avocado ........................................................... medium .................602 .............175
    Raisins ................................................................ cup.....................555 .............250
    Apricots, dried ...................................................10 halves ..................480 ...............85
    Banana............................................................. 1 medium..................451 .............105
    Apricots, fresh .................................................. 3 medium..................315 ...............50
    Peach ............................................................... 1 medium..................305 ...............60
    Orange ............................................................. 1 medium..................300 ...............80
    Watermelon.......................................................... 1 cup .....................186 ...............50
    Grapefruit ......................................................... medium .................135 ...............40
    Juices
    Prune.................................................................... 1 cup .....................602 .............180
    Tomato ................................................................. 1 cup .....................550 ...............50
    Orange, frozen ..................................................... 1 cup .....................503 .............105
    Grapefruit, frozen ................................................. 1 cup .....................420 .............100
    Vegetables
    Potato, baked, w/ skin ......................................... 1 large ....................845 .............160
    Squash, acorn ............................................... cup cooked ..............448 ...............45
    `Tomato ............................................................ 1 medium..................445 ...............33
    Spinach ......................................................... cup cooked ..............415 ...............20
    Mushrooms ........................................................10 small ...................415 ...............28
    Lentils............................................................ cup cooked ..............365 ...............83
    Split Peas ...................................................... cup cooked ..............355 .............104
    Sweet Potato....................................................... 1 large ....................350 .............200
    Squash, butternut.......................................... cup cooked ..............293 ...............50
    Pumpkin, canned .......................................... cup cooked ..............275 ...............43
    Collards ......................................................... cup cooked ..............263 ...............40
    Kidney beans ................................................ cup cooked ..............258 .............150
    Lima beans.................................................... cup cooked ..............255 .............125
    Brussels sprouts............................................ cup cooked ..............248 ...............30
    Zucchini......................................................... cup cooked ..............227 ...............35
    Green Pepper................................................... 1 medium..................215 ...............22
    Corn on the cob................................................ 1 medium..................196 .............100
    Beets, diced .................................................. cup cooked ..............140 ...............30
    Broccoli ......................................................... cup cooked ..............104 ...............20

    Serving Size

    Potassium (mg) Calories

    Dairy Products
    Yogurt, low fat, plain............................................. 1 cup .....................530 .............150
    Milk, skim............................................................ 1 cup .....................355 ...............90
    whole.......................................................... 1 cup .....................350 .............160
    buttermilk.................................................... 1 cup .....................340 .............100
    Cottage cheese, 2% fat........................................ 1 cup .....................217 .............203
    Meat, fish, poultry
    Flounder ......................................................... 3 oz. cooked ...............500 .............170
    Sardines, drained .................................................. 3 oz ......................500 .............310
    Liver, beef ...................................................... 3 oz. cooked ...............375 .............185
    Round steak ................................................... 3 oz. cooked ...............325 .............135
    Leg of lamb .....................................................3 oz cooked ................300 .............220
    Turkey, light meat........................................... 3 oz. cooked ...............250 .............175
    Tuna, drained, water packed................................ 3 oz.......................225 .............125
    Chicken, white meat....................................... 3 oz. cooked ...............210 .............165
    Nuts, Seeds
    Pistachios, dried................................................... 1 oz.......................310 .............164
    Peanut, in shell....................................................... 20........................250 .............210
    Peanut butter................................................. 2 tablespoons ..............240 .............180
    Pumpkin seeds, dried/roasted.............................. 1 oz.......................229 .............150
    Almonds, dry roasted ........................................... 1 oz.......................219 .............167
    Sunflower seeds................................................... 1 oz.......................196 .............162

    You might also like