Potassium and Magnesium Contents of Foods
Majid Ali, M.D.
An Article of Dr. Ali’s Nutrition Course Part One
Why Do I Prescribe Potassium and Magnesium Supplementation for Nearly All Patients
I liberally prescribe potassium and magnesium supplementation for all my patients except for those on dialysis or with advance4d stages of kidney failure. My reason for this is simple: My patients report good benefits of such supplementation. They are my true teachers. Of course, I do order blood tests to monitor that the blood levels of potassium and magnesium stay close to upper normal limits.
I discuss the physiological roles of the two minerals in great detail in “Integrative Nutritional Medicine,” the fifth volume of my twelve-volume textbook entitled “The Principles and Practice of Integrative Medicine.” Below is a simple chart that gives the contents of potassium and magnesium in various food items:
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Potassium and Magnesium Contents of Foods |
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Food Item |
Serving size |
Potassium |
Magnesium |
|
Beet green |
1 cup |
1309mg |
98 mg |
|
White beans |
1 cup |
1189mg |
134 mg |
|
Potato with skin |
1 potato |
1081mg |
101 mg |
|
Soy bean |
1 cup |
886 mg |
108 mg |
|
Lima Beans |
1 cup |
955 mg |
81 mg |
|
Figs |
4 figs |
542 mg |
44 mg |
|
Prune juice |
1 cup |
707 mg |
36 mg |
|
Yogurt (Goat milk preferred) |
1 cup |
531 mg |
39 mg |
|
Almonds* |
2oz. |
412 mg |
156 mg |
|
Brazil Nuts |
2oz. |
340 mg |
128 mg |
|
Baked Beans |
1 cup |
752 mg |
81mg |
|
Kidney Beans |
1 cup |
713 mg |
72 mg |
|
Halibut |
1 cup |
490 mg |
91mg |
|
Pinto beans |
1 cup |
800 mg |
94 mg |
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Chickpeas |
1 cup |
477 mg |
79 mg |
|
Lentils |
1 cup |
731 mg |
71mg |
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Tuna |
3 oz |
484 mg |
54 mg |
|
Brocoli |
1 cup |
456 mg |
37 mg |
|
Spinach |
1 cup |
839 mg |
163 mg |
|
Tomatoes |
1 cup |
400 mg |
134 mg |
|
Artichoke |
1cup |
595 mg |
101 |
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*The intake of almonds and other nuts should be limited or avoided by individuals with food allergy. |
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