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Potassium Content Of Foods

Research shows that the potassium content of foods in the North American diet is about half what is required to keep our bones healthy.

In North America, the recommended daily allowance (RDA) of potassium is 4,700 mg-the equivalent of 13 half-cup servings of fruits and vegetables a day. But research shows that the average adult intake is only 2,300 mg for women and 3,250 mg for men.

Potassium prevents too much calcium from being lost through our urine and calcium is essential maintaining healthy bones. In fact, dietary potassium can offset the loss of calcium to such an extent that eating one medium baked potato or one large banana can conserve about 60 mg of calcium.

So how can we increase the potassium in our diet? Here are a few of the best sources:

Vegetables and Legumes

  • Tomato Paste (1/2 cup) 1221 mg
  • Swiss Chard (1 cup) 961 mg
  • Potato (medium, baked with skin) 844 mg
  • Avocado (1/2 cup) 680 mg
  • Lima Beans (1/2 cup) 581 mg
  • Pinto beans (1/cup) 574 mg


  • Cantaloupe (1/2 melon) 825 mg
  • Prune Juice (1 cup) 600 mg
  • Orange Juice (1 cup) 469 mg
  • Banana (1 medium) 440 mg


  • Bran buds (1 cup) 1080 mg


  • Yoghurt (1 cup) 531 mg

Potassium supplements in the form of potassium citrate and chelated potassium can also help decrease urinary loss of calcium.

If the potassium content of foods in your diet is too low to keep your bones healthy... visit Osteoporosis Treatment Guidelines.