Potassium is essential for regulating the heartbeat and blood pressure. Follow our dietary tips to increase your intake
Who’s missing out?
With 16% of teenage boys, 31% of teenage girls, 10% of all men and 20% of all women have exceptionally low intakes, this is a cause for concern, especially for the 15% of older people who have low intakes, as they’re more likely to have high blood pressure.
Helping control the balance of fluids in the body. It conducts nerve impulses, initiates muscle contractions and regulates heartbeat and blood pressure.
Find it in
Fruit (including dried), veg, fruit juices, milk, tea, coffee, meat, fish, nuts and seeds.
Boost your intake
- Make sure you get at least five-a-day – it’s the easiest way to meet your needs.
- Snack on dried fruit, such as apricots, dates, figs and sultanas – they’re a concentrated source of potassium.
- Add avocado to salad or mash it and use in sandwiches instead of butter or marg – it’s a great source of this mineral.
- Whiz up a banana milkshake.
- Swap boiled or mashed potato for a jacket – in contains more than twice the potassium.
- Pick up a skinny cappuccino or latte on your way to work.
- Swap a fizzy drink for a small glass of unsweetened fruit juice, topping it up with sparkling or soda water.
- Add a squeeze of lemon or lime juice to fish dishes and salads.
- Keep chopped up veg sticks in the fridge and put a bowl of fruit out in the living room, ready for when you fancy a snack.
Boost your intake with these foods
|200g skin-on homemade potato wedges||1404|
|1 large (220g cooked weight) jacket potato||1320|
|200g roasted potatoes||1194|
|200g boiled new potatoes in their skins||754|
|200g boiled regular potatoes||730|
|140g grilled haddock||606|
|200g boiled sweet potato||600|
|1 grilled skinless chicken breast (125g)||575|
|80g baby spinach||546|
|200g tin reduced-sugar-and-salt baked beans||544|
|125g grilled lean rump steak||538|
|140g baked cod||514|
|140g grilled mackerel||489|
|125g tin sardines in tomato sauce||464|
|½ large tin tomatoes (200g)||424|
|30g dried apricots||414|
|Small packet crisps (30g)||398|
|100g raw chicken breast||370|
|Small glass tomato juice (150ml)||345|
|½ large tin red kidney beans (120g drained)||336|
|2 slices well-done lean roast beef or pork (80g)||328|
|100g tinned pink salmon||326|
|1 slice cantaloupe melon (150g)||315|
|200ml semi-skimmed milk||312|
|100g raw calf’s liver||310|
|80g steamed broccoli||298|
|100g raw extra-lean minced beef||290|
|3 sticks celery||288|
|50g no added sugar or salt muesli||270|
|30g dried figs||267|
|125g pot low-fat fruit yogurt||255|
|2tbsp (30g) pumpkin seeds||246|
|80g boiled green beans||240|
|Small glass orange juice (150ml)||237|
|14 almonds (30g)||234|
|30g dried prunes||228|
|Small milk chocolate bar (50g)||226|
|80g baked butternut squash||224|
|Pint of standard strength lager||222|
|30g cashew nuts or hazelnuts||219|
|30g sunflower seeds||213|
|2tbsp (30g) peanut butter||210|
|2 slices lean roast lamb (60g)||210|
|30g unsalted peanuts||201|
|9 Brazil nuts (30g)||198|
|1 fresh tomato||190|
|Mug instant black coffee (200ml)||184|
|80g boiled asparagus||176|
|½ small can tuna in water (75g)||173|
|½ red pepper||172|
|80g boiled cauliflower||172|
|2 rashers grilled back bacon (50g)||170|
|200g cooked wholewheat pasta||164|
|80g raw mangetout||160|
|30g pecan nuts||156|
|2 Shredded Wheat||153|
|80g boiled green cabbage||150|
|80g frozen and boiled peas||142|
|Small glass red wine (125ml)||138|
|80g strawberries or raspberries||136|
|80g boiled carrots||133|
|80g tinned sweetcorn||126|
|200g cooked brown rice||124|
|1tbsp pine nuts (15g)||117|
|80g boiled runner beans||104|
|1 slice wholemeal bread||101|