Breastfeeding · Nutrition · Parenting · Pregnancy

Are you getting enough potassium?

Healthy foods high in potassium. A variety of legumes, salmon, fruits, vegetables, dried apricots, seaweed chuka and nuts on a dark background. Top view, flat lay

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 ItemPotassium (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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