Last few hospital checkups, my blood test result's show very low potassium level.

The Doc doesn't recommend using supplement's,  instead improve my diet.

I always thought what I eat was fairly good, varied food intake and have been a steady 68Kgs for several years.

Any recommendations while I am consuming my 13th banana.......

I read that coconut water is very high in potassium.....

Bananas, oranges, cantaloupes, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates

Not so sure about fruits; dried, juiced, IF, sugar is an issue

 

Some things (Cashew) higher calorie count, if weight is an problem.  I'm a big fan of Salmon, Broccoli & Cashews.

 

Here's a good start ... 12 foods high in potassium

 

1. Dried apricots

Potassium per serving 100g = 1880mg

Dried apricots contain 602mg of potassium per serving of eight apricots. They’re also a great source of fibre, which is important for a healthy digestive system.2 Dried apricots are also a good source of iron and magnesium. Both of these are required for energy production, making dried apricots a good snack choice for a boost of energy.3

 

2. Cooked lentils

Potassium per serving (100g) = 310mg

Lentils are a vegan/vegetarian-friendly protein source containing 9g of protein, as well as being one of the foods high in potassium, with 310mg for every 100g serving. They’re also an excellent source of selenium, which plays a key role in maintaining a functional immune system.4 Lentils are also very low in fat, making them a lean source of protein, carbohydrate and fibre.

 

3. Baked potato

Potassium per serving (165g) = 990mg

A baked potato is an excellent source of potassium, with one medium-sized potato containing 990mg. A baked potato also contains approximately 4g of fibre. Baked potatoes are a high glycaemic carbohydrate source, making them a good option in a post-workout meal as they help to replenish glycogen stores.5

 

4. Kidney beans

Potassium per 100g = 280mg

Kidney beans are another vegan/vegetarian-friendly protein source, containing 7g of protein in every 100g alongside 280g of potassium. Kidney beans may also support your metabolism as they contain a good source of both phosphorus and manganese.3 Phosphorus also plays a key role in the formation of bones and teeth.6

 

5. Chicken breast

Potassium per 100g = 460mg

A lean protein source made up of a high percentage of essential amino acids — a medium-sized chicken breast fillet (120g) contains 38g protein and 552mg of potassium. Chicken breast is also an excellent source of B vitamins (especially B3 and B6), phosphorous, and selenium.

Three words. Fajita. Chicken. Rolls.

 

6. Banana

Potassium per 100g = 208mg

Bananas contain 208mg of potassium per serving and are also a high glycaemic carbohydrate source, making them a good post workout snack. Additionally, bananas are a good source of vitamin B6, which is important for metabolism and energy production.3

Banana bread never went out of style in our book...

 

7. Milk (semi skimmed)

Potassium per 100g = 156mg

Half a pint of milk contains 418mg of potassium and provides a great blend of both protein (10g) and carbohydrates (12g). Milk contains casein protein, a slow-acting protein that can help reduce muscle-protein breakdown.7 Due to this it makes for a good pre-bed snack for those looking to build or preserve muscle.8 Milk also contains a high amount of calcium, which is important for healthy bones and teeth.9

 

8. Broccoli

Potassium per 100g = 212mg

In addition to potassium, broccoli is also a very good source of vitamin K, which helps the body heal from wounds and contributes to blood clotting.10 Broccoli also contains a high amount of vitamin C, which is also good forwound healing, and is important for healthy skin and bones and preventing scurvy.11

 

9. Salmon

Potassium per 100g = 411mg

As well as being one of our foods high in potassium, salmon is also an example of an oily fish containing healthy omega-3 fatty acids. Omega-3s have been linked to a wide range of health benefits, including improved cardiovascular health, insulin sensitivity and immunity.12 Salmon is also a good protein source, containing 23g in every 100g and is high in other important vitamins such as vitamin D, vitamin E and B vitamins.

DIY poke bowl; potassium perfection.

 

10. Orange juice

Potassium per 100g = 170mg

A typical serving-sized (150ml) glass of orange juice contains approximately 265mg of potassium and a large dose of vitamin C. The sugar content of juices is quite high, so it’s best to be cautious with the quantity and stick to the recommended NHS serving size of 150ml.13

 

11. Cashews

Potassium per 100g = 710mg

Cashews are an excellent source of potassium, with 710mg per 100g. Due to the high-fat content, caution should be taken with the portion size if you are following an energy-restricted diet, with 10 whole cashews containing 128mg of potassium and 103kcals. Cashews are also a good source of magnesium, which plays a part in a wide range of biological roles including muscle function, blood pressure regulation and the maintenance of a healthy immune system.14

 

12. Apple

Potassium per 100g = 710mg

A medium-sized apple (175g) contains 174mg of potassium. Apples are also a source of fibre (1.2g per medium apple), minerals such as iodine, copper and chloride, and vitamins (including vitamin C and vitamin K).

 

https://www.myprotein.co.in/blog/nutrition/foods-high-in-potassium/

Avocados are a very healthy food and a great source of potassium.

 

Most green veges are high in potassium.

Most dried fruits are very high in potassium and dried apricots are particularly good. Just be careful because they are also high in sugar.

 

You might like to consider supplementing with potassium. Potassium citrate powder is good and this supplement would be ideal. You can get it from iHerb.

 

https://www.nowfoods.com/products/supplements/potassium-citrate-powder

 

Some good info so far.....

https://www.runnersworld.com/nutrition-weight-loss/g20795984/13-foods-that-have-more-potassium-than-a-banana/

 

 

coconut water and potatoes with skins from now on.  We can get lovely spuds up here in Phetchabun.

21 hours ago, brianburi said:

Last few hospital checkups, my blood test result's show very low potassium level.

The Doc doesn't recommend using supplement's,  instead improve my diet.

I always thought what I eat was fairly good, varied food intake and have been a steady 68Kgs for several years.

Any recommendations while I am consuming my 13th banana.......

I read that coconut water is very high in potassium.....

Coconut water has quite a bit of potassium. Stay away from bananas. Too much sugar. 2,8 dl (1 cup) coconut water contains 600mg potassium.

just buy potassium by the kg on lazada... 140 baht

Fresh coconut juice is high in K.

I was reading about a woman who only eats avocados