Potassium and Magnesium Contents of Foods |

Potassium and Magnesium Contents of Foods

Posted on October 31, 2015 by Majid Ali MD Leave a comment

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:

Potassium and Magnesium Contents of Foods
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
Chickpeas	1 cup	477 mg	79 mg
Lentils	1 cup	731 mg	71mg
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
*The intake of almonds and other nuts should be limited or avoided by individuals with food allergy.