By 2022, you will see potassium listed on the Nutrition Facts Table, as one of several food labelling improvements required by Health Canada. Why potassium? Diets low in potassium are linked with having higher blood pressure and other chronic diseases such as heart disease. Data shows that Canadians are not eating enough potassium-rich foods.
What is potassium?
Potassium is a mineral found in many foods that we eat.
What does potassium do?
Potassium is used by our bodies for a lot of different functions. It helps:
- control the fluid balance within our cells
- kidney and heart functions
- muscles contract properly
- nerve transmission
During pregnancy, you need 2900mg of potassium daily (2800mg/day when breastfeeding). You can reach this amount if you eat a well-balanced diet, eating a variety of foods as recommended by Canada’s Food Guide.
Potassium-rich foods:
| Food Item | Potassium (mg) |
|---|---|
| Baked potato with skin (1 medium) | 926 |
| Black beans, boiled (3/4 cup or 175 ml) | 593 |
| Pinto beans, boiled (3/4 cup or 175 ml) | 551 |
| Lentils, boiled (3/4 cup or 175 ml) | 540 |
| Avocado (1/2 medium) | 487 |
| Kidney beans, boiled (3/4 cup or 175 ml) | 528 |
| Navy beans, boiled (3/4 cup or 175 ml) | 524 |
| Pumpkin seeds (1/4 cup or 60 ml) | 454 |
| Spinach, boiled (1/2 cup or 125 ml) | 443 |
| Banana (1 medium) | 422 |
| Halibut, baked (2.5 oz or 75 g) | 396 |
| Dried apricots (3) | 388 |
| 1% milk (1 cup or 250 ml) | 387 |
| Tomato sauce (1/2 cup or 125 ml) | 384 |
| Trout, baked (2.5 oz or 75 g) | 338 |
| 1% plain yogurt (3/4 cup or 125 ml) | 334 |
| Pumpkin, boiled (1/2 cup or 125 ml) | 298 |
| Salmon, baked (2.5 oz or 75 g) | 288 |
| Chicken, cooked (1 drumstick) | 259 |
| Almonds, roasted (1/4 cup or 60 ml) | 250 |
| Orange, (1 medium) | 237 |
| Prunes (3) | 209 |
| Quinoa, cooked (1/2 cup or 125 ml) | 168 |
| Whole wheat bread (2 slices) | 148 |
So you see, there’s a lot of ways to add potassium-rich foods into your daily eating!
For some ideas on potassium rich dishes, check out our different lentil dishes, and healthy snack ideas!
To speak with a Registered Dietitian, call Telehealth Ontario 1-866-797-0000, Monday to Friday from 9am to 5pm.
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