Potassium is the third most abundant mineral in your body, but most importantly, it is one of the largest electrolytes as well as sodium, calcium, chloride, and magnesium. Electrolytes are important chemicals your cells need to function.
Electrolytes have hands-on functions such as:
- Muscle loss
- Heart control
- Body temperature management
- Bladder control
- Power generation
- Sensory functions
Potassium, in particular, is involved in what is known as the “sodium-potassium pump”.
Basically, this function helps to transport molecules throughout the cell membrane, namely,
- It controls muscle contraction, including the heart
- It transmits amino acids and nutrients to cells
- Allows messages to be transmitted to and from your senses by generating electricity
Adults need about 4,700 milligrams a day of potassium in the diet. When your body is low in potassium, a condition called hypokalemia, the sodium-potassium pump does not work properly – leading to conditions such as flooding and cardiac arrhythmias.
Signs that you do not have enough potassium in your diet include:
- Severe headaches
- Fatigue, both physical and mental
- Water conservation
- Anger
- Insomnia
- The heart is pounding
- High blood pressure (aka hypertension)
- Dehydration
- Inflammation of the prostate and tissues
- Constipation
- Muscles and legs
- Muscle weakness and pain
- Weight gain
- Nausea, constipation, and stomach cramps
Healthy bodies should be able to control potassium levels on their own, but other health conditions can get in the way of this process and cause potassium deficiency:
- High levels of corticosteroid
- Certain medications
- Diabetes
- Kidney disease
- Excessive drinking
- Gastro problems such as vomiting, diarrhea, and laxative/diuretic use, which eliminates all your body electrolytes
- Extreme cardio/endurance without adequate hydration and electrolyte replacement
If you have a medical condition or are taking potassium-depleting medications, be sure to talk to your doctor if you experience symptoms of potassium deficiency.
Foods With Potassium Keto
Avocados
Avocados are a true dietary supplement and are one of the best sources of potassium if you are on a ketogenic diet.
Packed with healthy fats, tons of dietary fiber, and essential vitamins and minerals, avocados are one of the best ways to meet your potassium requirement if you are keto.
One medium avocado provides 689 mg of potassium, equivalent to 20% of your recommended daily diet.
Brussels Sprouts
One cup of cooked brussels sprouts brings 494 mg of potassium or 14% of your RDA.
The same performance of these crunchy veggies packs with 4g of protein, 4g of fiber, over 150% of vitamin C, and 200% of your total K-vitamins by 60 calories.
Put this Cheesy Bacon Brussel Sprouts Casserole on the table and it will disappear before you have your keto potassium hashtag win.
Mushrooms
Portobello and white mushrooms add flavor and texture to your diet and deliver a potassium dose of 630 mg, or 18% of your daily value.
You will also gain 5g of protein in just 3-carb carbohydrates and exercise.
Take a fun (g) life trip with these Creamy Mushroom Chicken recipes or Portobello Bun Cheeseburger recipes.
Zucchini
Whether you like them cooked like zoodles or fried in the oven, a cup of zucchini gives you 10% of your recommended magnesium diet and 13% of your potassium requirement (455 mg).
With less than 30 calories, 40% of the vitamin A you take, and 2.5g of fiber, these flexible vegetables can be eliminated daily for a week.
Pumpkin Seeds
One pumpkin seed will give you 226 mg of potassium, or 6% of your RD.
These small energy sources also provide significant amounts of magnesium, zinc, and omega-3 healthy fatty acids, and are a rich source of the amino acid tryptophan, which promotes restful sleep.
Clams
You may not think that these little boys are worth the effort, but mussels are a wonderful source of potassium in their size.
The 3.5 oz supply of canned or fresh clams provides 18% of your potassium needs.
And by their size, mussels contain almost all of your selenium diet, double your iron requirement, and vitamin B12 which is found in most seafood.
Pork Chops
The old ‘combination of pork chops and applesauce may come from your keto macros, but pork chops should not be the same.
Like “other white meat,” pork packs a healthy amount of protein while on the lower edge of the meat spectrum.
One lump of pork packs 532 mg of potassium, 9g of fat, and 40g of protein.
FAQ
What foods are high in potassium for Keto?
Dark leafy greens, nuts, avocados, and seeds are all keto-friendly foods that are high in both magnesium and potassium. Electrolyte supplements containing sodium, potassium, and magnesium are available as well.
What type of potassium is Keto?
How much sodium, potassium, and magnesium should I have on a ketogenic diet? In short, 3000–5000 mg of sodium and 3000–4000 mg of potassium on average are needed as part of a well-formulated ketogenic diet.
