Potassium Rich Foods Helps Muscle Cramps

Experts suggest 4,700 milligrams of dietary potassium a day for adults as part of a balanced diet. A lack of potassium causes an electrolyte imbalance in your muscles, which will make your muscles cramp up. Experts say food, not supplements, is the best way to meet potassium needs. But keep in mind, boiling depletes potassium. For example, a boiled potato has almost half the potassium of a baked potato. To preserve potassium, eat fruits and vegetables raw, or roast or lightly steam them.

  • Winter squash, cubed, 1 cup, cooked: 896 mg
  • Sweet potato, medium, baked with skin: 694 mg
  • Potato, medium, baked with skin: 610 mg
  • White beans, canned, drained, half cup: 595 mg
  • Yogurt, fat-free, 1 cup: 579 mg
  • Halibut, 3 ounces, cooked: 490 mg
  • 100% orange juice, 8 ounces: 496 mg
  • Broccoli, 1 cup, cooked: 457 mg
  • Cantaloupe, cubed, 1 cup: 431 mg
  • Banana, 1 medium: 422 mg
  • Pork tenderloin, 3 ounces, cooked: 382 mg
  • Lentils, half cup, cooked: 366 mg
  • Milk, 1% low fat, 8 ounces: 366 mg
  • Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
  • Pistachios, shelled, 1 ounce, dry roasted: 295 mg
  • Raisins, quarter cup: 250 mg
  • Chicken breast, 3 ounces, cooked: 218 mg
  • Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

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