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:

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.

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