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Foods high in potassium

Eating foods high in potassium can decrease the risk of high blood pressure and perhaps stroke. According to the guidelines made by the institution of medicine, a person should consume 4,000 mg of potassium.

Many Americans consume half that amount which means they have an insufficient potassium intake. There is a wide range of food people can eat to increase their potassium intake, the table below shows potassium rich foods.

Food, Standard Amount	Potassium (mg)
Apricots, dried, uncooked, ¼ cup	378
Buttermilk, cultured, low-fat, 1 cup	370
Blackstrap molasses, 1 Tbsp	498
Bananas, 1 medium	422
Beet greens, cooked, ½ cup	655
Cantaloupe, ¼ medium	368
Cod, Pacific, cooked, 3 oz	439
Clams, canned, 3 oz	534
Carrot juice, ¾ cup	517
Halibut, cooked, 3 oz	490
Honeydew melon, 1/8 medium	365
Kidney beans, cooked, ½ cup	358
Lima beans, cooked, ½ cup	484
Lentils, cooked, ½ cup	365
1%-2% milk, 1 cup	366
Milk, non-fat, 1 cup	382
Orange juice, ¾ cup	355
Prune juice, ¾ cup	530
Potato, baked, flesh, 1 potato (156 g)	664
Peaches, dried, uncooked, ¼ cup	398
Pork chop, center loin, cooked, 3 oz	382
Pork loin, center rib (roasts), lean, roasted, 3 oz	371
Plantains, cooked, ½ cup slices	358
Rainbow trout, farmed, cooked, 3 oz	398
Rockfish, Pacific, cooked, 3 oz	442
Spinach, cooked, ½ cup	419
Soybeans, mature, cooked, ½ cup	443
Soybeans, green, cooked, ½ cup	485
Sweetpotato, baked, 1 potato (146 g)	694
Split peas, cooked, ½ cup	355
Tomato sauce, ½ cup	419
Tomato juice, ¾ cup	417
Tuna, yellowfin, cooked, 3 oz	484
Tomato puree, ½ cup	549
Tomato paste, ¼ cup	664
Winter squash, cooked, ½ cup	448
White beans, canned, ½ cup	595
Yogurt, plain, whole milk, 8 oz container	352
Yogurt, plain, low-fat, 8-oz container	531
Yogurt, plain, non-fat, 8-oz container	579

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