KPtoys
I'm getting old
Member since 5/05 8688 total posts
Name:
Karen
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Re: leg cramps
WHAT ARE GOOD SOURCES OF POTASSIUM?
FOOD SELECTED POTASSIUM SERVING SIZE PER SERVING(1)
BREADS, CEREALS, AND OTHER GRAIN PRODUCTS
Ready-to-eat cereals: Oat flakes, fortified with soy flour 1 ounce + 100-percent-bran cereals(2) 1 ounce ++
FRUITS
Apricots: Dried, cooked, unsweetened 1/2 cup +++ Dried, uncooked 1/4 cup ++ Banana, raw 1 medium ++ Cantaloup, raw About 1/2 cup diced + Grapefruit juice: Canned or reconstituted frozen, unsweetened 3/4 cup + Fresh 3/4 cup + Honeydew melon, raw About 3/4 cup diced + Melon balls (cantaloup and honeydew), frozen, unsweetened 1/2 cup + Nectarine, raw 1 medium + Orange juice: Canned 3/4 cup + Fresh or reconstituted frozen, unsweetened 3/4 cup ++ Peaches: Dried, cooked, unsweetened 1/2 cup ++ Dried, uncooked 1/4 cup ++ Pears, dried, cooked, unsweetened 1/2 cup + Pomegranate, raw 1 medium ++ Prunes, dried, cooked, unsweetened 1/2 cup ++ Prune juice, unsweetened 1/2 cup ++ Raisins 1/4 cup + Watermelon, raw About 1 3/4 cups diced +
VEGETABLES
Artichoke, globe (french), cooked 1 medium + Asparagus, cooked 1/2 cup + Beans: Green, cooked 1/2 cup + Lima, cooked 1/2 cup +++ Cauliflower, cooked 1/2 cup + Chard, cooked 1/2 cup ++ Corn, cooked 1/2 cup + Jerusalem artichoke, raw 1/2 cup + Mushrooms, cooked 1/2 cup + Parsnips, cooked 1/2 cup + Peas, green, cooked 1/2 cup + Plantain, green or ripe, boiled 1 medium +++ Potato: Baked or boiled, with skin 1 medium +++ Baked or boiled, without skin 1 medium ++ Pumpkin, cooked 1/2 cup ++ Rutabaga, cooked 1/2 cup + Spinach, cooked 1/2 cup ++ Squash, winter, cooked, mashed 1/2 cup +++ Sweetpotato: Baked 1 medium ++ Boiled 1 medium + Tomatoes: Raw 1 medium + Stewed 1/2 cup ++ Tomato juice, canned 3/4 cup ++ Tomato-vegetable juice or tomato juice cocktail, canned 3/4 cup ++
MEAT, POULTRY, FISH, AND ALTERNATES
Meat and Poultry Beef: Brisket, braised, lean only 3 ounces + Ground; extra lean, lean, or regular; baked or broiled 1 patty + Pot roast, braised, lean only 3 ounces + Roast, rib, roasted, lean only 3 ounces + Shortribs, braised, lean only 3 ounces + Steak, lean only: Baked or broiled 3 ounces + Braised 3 ounces + Stew meat, simmered, lean only 3 ounces + Chicken, without skin: Breast, broiled or roasted 1/2 breast + Leg (thigh and drumstick), broiled or roasted 1 leg + Cornish hen, roasted, without skin 1/2 hen + Ham, roasted, lean only: Fresh 3 ounces + Smoked or cured 3 ounces + Lamb, lean only: Chop, shoulder; baked, braised, or broiled 1 chop + Roast, leg or shoulder, roasted 3 ounces + Pork: Chop, baked or broiled, lean only 1 chop + Cutlet or steak, baked or broiled, lean only 1 cutlet ++ Ground, cooked 3 ounces + Roast, roasted, lean only: Loin 3 ounces + Shoulder 3 ounces + Turkey, light or dark meat, roasted, without skin 3 ounces + Veal, lean only: Chop, braised 1 chop + Cutlet or steak, pan broiled 1 cutlet ++ Roast, leg, roasted 3 ounces +
Fish and Seafood Carp, catfish, flounder, or mullet; baked or broiled 3 ounces ++ Haddock, mackerel, or porgy; baked or broiled 3 ounces + Clams: Canned, drained 3 ounces + Steamed or boiled 3 ounces + Cod, croaker, pompano, or trout; baked or broiled 3 ounces ++ Crabmeat, steamed 3 ounces + Lobster, steamed or boiled 3 ounces + Mussels, steamed, boiled, or poached 3 ounces + Ocean perch, perch, pike, sea bass, or whiting; baked or broiled 3 ounces + Oysters: Canned, undrained 3 ounces + Steamed 3 ounces + Salmon: Baked or broiled 3 ounces + Steamed, poached, or canned; drained 3 ounces + Scallops: Baked or broiled 3 ounces + Boiled or steamed 3 ounces + Swordfish steak, baked or broiled 3 ounces + Tuna, canned, drained 3 ounces +
Dry Beans, Peas, and Lentils Beans, cooked: Bayo, black, brown, or red kidney 1/2 cup ++ Calico, chickpeas (garbanzo beans), mung, or pinto 1/2 cup + Lima, soybeans, or white 1/2 cup ++ Lentils, cooked 1/2 cup ++ Peas, split, green or yellow, cooked 1/2 cup ++ Soy milk (not baby formula) 1 cup +
MILK, CHEESE, AND YOGURT
Milk: Buttermilk 1 cup ++ Chocolate, made with whole or skim milk 1 cup ++ Skim 1 cup ++ Whole or lowfat 1 cup ++ Milk-based fruit drinks 1 cup +++ Yogurt: Flavored, made with lowfat milk 8 ounces ++ Frozen 8 ounces ++ Fruit, made with lowfat or nonfat milk 8 ounces ++ Plain: Made with whole milk 8 ounces ++ Made with lowfat milk 8 ounces +++
(1) A selected serving size contains at least -
+ 200-349 milligrams ++ 350-499 milligrams +++ 500 or more milligrams
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