Regular (non-Greek) plain yogurt generally has the most potassium, with some sources showing it containing significantly more than Greek yogurt (around 625mg vs 345mg per cup), while plain nonfat yogurt offers a substantial amount, and brands like Chobani's plain Greek yogurt are noted for higher potassium than many other brands, but always check labels for added sugars and specific potassium content.
Milk, yogurt, ice cream, pudding, soy milk and cream soups are high in potassium.
Plain nonfat Greek yogurt: 10.3g protein, 136mg phosphorus, 141 mg potassium. Strawberry nonfat Greek yogurt: 8.06g protein, 113mg phosphorus, 131 mg potassium.
The best sources of potassium
Top Potassium-Rich Fruits
Switching to Greek yogurt for added protein is a simple way to boost protein in your diet. Greek yogurt contains almost twice the protein of regular varieties. As mentioned above, protein is crucial in keeping seniors healthy and strong. Keep in mind that some calcium is lost due to the processing of Greek yogurt.
Greek yogurt's disadvantages include lower calcium/potassium than regular yogurt, potential histamine/inflammatory issues for some, high added sugar in flavored versions, and potential interactions with certain antibiotics, though plain, low-fat options minimize risks, making moderation and label-checking key.
High potassium drinks include fruit and vegetable juices (like prune, carrot, orange, tomato), coconut water, milk, and some electrolyte drinks, offering significant amounts of this mineral crucial for hydration and nerve function, with options ranging from sweet (fruit juices) to savory (tomato juice) and refreshing (coconut water).
Milk, coffee, tea, other nonalcoholic beverages, and potatoes are the top sources of potassium in the diets of U.S. adults [14]. Among children in the United States, milk, fruit juice, potatoes, and fruit are the top sources [15]. It is estimated that the body absorbs about 85%–90% of dietary potassium [1,2].
Greek Yogurt: Greek yogurt has less potassium due to the straining process, with about 200-250 milligrams per cup. Regular Yogurt: Regular yogurt typically contains more potassium, around 350-400 milligrams per cup, which is beneficial for maintaining electrolyte balance and proper muscle function.
What foods provide potassium?
The healthiest yogurt is typically plain, unsweetened Greek or Icelandic (skyr) for its high protein and probiotics, but always check labels for low added sugar (under 10g/100g), live cultures, and minimal ingredients. For dairy-free, soy yogurt is often the best alternative, while non-dairy options like coconut or cashew can be higher in fat and lower in protein.
Healthy aging food #1: Bananas
This popular fruit is full of health benefits. One medium banana has roughly 422 mg of potassium, an electrolyte that helps your body regulate fluid balance and muscle contractions. The most recent Dietary Guidelines for Americans lists potassium as an “under-consumed nutrient.”
Greek-style yogurt is a great way to help meet your body's protein needs. Including yogurt in your diet is also associated with a lower body weight, body fat percentage and waist circumference. This is because this combination of nutrients helps to increase levels of appetite-suppressing hormones.
Fruits and Vegetables: When it comes to strengthening leg muscles, the goodness of fruits and vegetables comes into play. They provide essential nutrients that are crucial for your elderly loved one's muscle health, such as potassium, calcium, vitamin C, and vitamin K.
A banana provides more than 11% of the DV for potassium, but many foods, including avocado, sweet potato, lentils, raisins, and yogurt, offer more potassium. National Institutes of Health: Office of Dietary Supplements.
Low potassium (hypokalemia) symptoms range from mild to severe, often including muscle weakness, cramps, fatigue, and constipation, but can escalate to serious issues like abnormal heart rhythms (arrhythmias), lightheadedness, and even paralysis in severe cases, with some people experiencing no symptoms at all. Other signs can involve heart palpitations, increased thirst/urination, and abdominal discomfort.
How can you get more potassium?
A cup of cucumber slices contains just 76 milligrams of potassium, or about 2% of the daily value, per the USDA National Nutrient Database. The veggie tastes great in a cucumber salad, in chilled cucumber soup or paired with a yogurt veggie dip. This fruit is a winner in the low-potassium category.
Potassium in cheese is typically low. One exception is when potassium chloride is added to some of the low-sodium cheese options, such as low-sodium cheddar or Colby cheese. Check the ingredient label for this one.