What foods are good sources of potassium if I'm on a slow-carb diet?

The recommended amount of potassium for an average, healthy 25-year-old male is 4,700 mg per day. If you prefer to get your electrolytes through whole foods, here are good slow-carb options, in descending order of concentration: Lima beans, cooked, 4.9 cups (1 cup = 969 mg)Chard, cooked, 4.9 cups (1 cup = 961 mg)Halibut, cooked, 2.6 fillets (half a fillet = 916 mg)Spinach, cooked, 5.6 cups (1 cup = 839 mg)Pinto beans, cooked, 6.3 cups (1 cup = 746 mg)Lentils, cooked, 6.4 cups (1 cup = 731 mg)Salmon, cooked, 3.4 fillets (half a fillet = 683 mg)Black beans, cooked, 7.7 cups (1 cup = 611 mg)Sardines, 7.9 cups (1 cup = 592 mg)Mushrooms, cooked, 8.5 cups (1 cup = 555 mg).

The recommended amount of magnesium for an average, healthy 25-year-old male is 400 mg per day. If you prefer to get your electrolytes through whole foods, here are good slow-carb options, in descending order of concentration:Pumpkin seeds (pepitas), 2.6 oz (2 oz = 300 mg)Watermelon seeds, dried, 2.8 oz (2 oz = 288 mg)Peanuts, 1.6 cups (1 cup = 245 mg)Halibut, cooked, 1.2 fillets (half a fillet = 170 mg)Almonds, 5 oz (2 oz = 160 mg)Spinach, 2.5 cups (1 cup = 157 mg)Soybeans, cooked, 2.7 cups (1 cup = 148 mg)Cashews, 5.5 oz (2 oz = 146 mg)Pine nuts, 5.7 oz (2 oz = 140 mg)Brazil nuts, 6.3 tbsp (2 tbsp = 128 mg).

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