Saturday, April 21, 2012
Hi SparkPeople! I've migrated here from another calorie tracking site, and since I put a lot of work into this potassium list I thought I'd share it with y'all.
We all know how difficult it is to get adequate amounts of potassium every day. It's even more difficult when you're trying to lose weight because you have to watch your calories. That's why I created this list in late 2011; the original intent was to help me but I soon discovered the value of it helping others.
Choosing foods from the top of the list will provide you with the greatest amount of potassium with the least amount of calories. Using this information, I no longer have any problem getting over 5000 mg of K per day.
You can always find a list of high potassium foods elsewhere on the internet, but I guarantee you won't find one as *exhaustive*, nor one that lists the ***ratios of K:Calories***. But for the sake of accuracy, I will state that I've posted this list on other sites.
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UPDATE May 10, 2012: I've uploaded the Potassium List so you can download it with all the original formatting which makes it easier to read. The file available for download is a PDF (Adobe Acrobat).
Just make sure you click the lower, *blue* colored box that says "Click here to start download from sendspace" NOT the top, yellow colored box!
Adobe Acrobat file: http://www.sendspace.com/file/n03r1i
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NOTES:
- All quantities are 200 gram servings, except where noted. The calories listed are total calories for the 200 g serving.
- Bananas are used for the cutoff range "foods above". I cannot locate any other high potassium foods to be included for "foods above"; the list is exhaustive. Only select foods, for comparison and easy reference, have been listed for foods below bananas.
- Ratios are accurate to the hundreds place. Numbers found within the parentheses have been rounded off for listing purposes only.
- Seasoning herbs are intentionally omitted since people do not eat these in quantity.
- Data was acquired from the USDA database of foods: http://ndb.nal.usda.gov/ndb/foods/list
- ALL FRUITS, VEGETABLES, NUTS, LEGUMES, & BEANS ARE RAW UNLESS OTHERWISE NOTED.
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K:Calories Food List:
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"Original No Salt" Na free alternative: Off the chart! 650 mg K and ZERO calories per 1/4 tsp.
Beet Greens: 34.64 mg/calorie [1524 mg K; 7 g fiber; 9 g carbohydrates; 44 calories]
Swiss Chard, boiled: 27.45 mg/calorie [1098 mg K; 4 g fiber; 8 g carbohydrates; 40 calories]
Spinach: 24.26 mg/calorie [1116 mg K; 4 g fiber; 7 g carbohydrates; 46 calories]
Zucchini: 21.86 mg/calorie [918 mg K; 2 g fiber; 6 g carbohydrates; 42 calories]
Bamboo shoots: 19.74 mg/calorie [1066 mg K; 4 g fiber; 10 g carbohydrates; 54 calories]
Chinese Cabbage, (Bok Choy): 19.38 mg/calorie [504 mg K; 2 g fiber; 4 g carbohydrates; 26 calories]
Cress: 18.94 mg/calorie [1212 mg K; 2 g fiber; 11 g carbohydrates; 64 calories]
Endive: 18.47 mg/calorie [628 mg K; 6 g fiber; 7 g carbohydrates; 34 calories]
Brown Mushrooms, Italian, or Crimini: 16.59 mg/calorie [896 mg K; 1 g fiber; 8 g carbohydrates; 54 calories]
V8 Juice, low sodium, 8 oz. : 16.40 mg/calorie [820 mg K; 2 g fiber; 10 g carbohydrates; 50 calories]
Fennel bulb: 16.25 mg/calorie [520 mg K; 3 g fiber; 6 g carbohydrates; 32 calories]
Celery: 16.25 mg/calorie [520 mg K; 3 g fiber; 6 g carbohydrates; 32 calories]
Palm Hearts: 15.70 mg/calorie [3612 mg K; 3 g fiber; 51 g carbohydrates; 230 calories]
Parsley: 15.35 mg/calorie [1105 mg K; 7 g fiber; 13 g carbohydrates; 72 calories]
Radish: 14.56 [466 mg. K; 3 g fiber; 7 g carbohydrates; 32 calories]
Lettuce, cos or romaine: 14.53 mg/calorie [494 mg K; 4 g fiber; 7 g carbohydrates; 34 calories]
Mushrooms: 14.45 mg/calorie [636 mg K; 2 g fiber; 7 g carbohydrates; 44 calories]
Mustard greens: 13.62 mg/calorie [708 mg K; 7 g fiber; 9 g carbohydrates; 52 calories]
Green Tea: 13.60 mg/calorie [64 mg K; 0 g fiber; 0.5 g carbohydrates; 5 calories]
Tomatoes: 13.17 mg/calorie [474 mg K; 2 g fiber; 8 g carbohydrates; 36 calories]
Coconut water, 8 oz.: 13.16 mg/cal [567 mg K; 3 g fiber; 8 g carbohydrates; 43 calories]
Pumpkin: 13.08 mg/calorie [680 mg K; 1 g fiber; 13 g carbohydrates; 52 calories]
Cauliflower: 12.12 mg/calorie [606 mg K; 5 g fiber; 11 g carbohydrates; 50 calories]
Cucumber: 11.33 mg/calorie [272 mg K; 1 g fiber; 4 g carbohydrates; 24 calories]
Squash, winter type: 10.29 mg/calorie [700 mg K; 3 g fiber; 17 g carbohydrates; 68 calories]
Iceberg lettuce: 10.07 mg/calorie [282 mg K; 2 g fiber; 6 g carbohydrates; 28 calories]
Chives: 9.87 mg/calorie [592 mg K; 5 g fiber; 9 g carbohydrates; 60 calories]
Okra: 9.77 mg/calorie [606 mg K; 6 g fiber; 14 g. carbohydrates; 62 calories]
Eggplant: 9.58 mg/calorie [460 mg K; 7 g fiber; 11 g carbohydrates; 48 calories]
Ketchup, Heinz No Salt: 9.50 mg/calorie [2235 mg K; 0 fiber; 59 g carbohydrates; 235 calories]
Turnip greens: 9.25 mg/calorie [592 mg K; 6 g fiber; 14 g carbohydrates; 64 calories]
Brussels sprouts: 9.05 mg/calorie [778 mg K; 8 g fiber; 18 g carbohydrates; 86 calories]
Kale: 8.94 mg/calorie [894 mg K; 4 g fiber; 20 g carbohydrates; 100 calories]
Green Peppers, sweet: 8.75 mg/calorie [350 mg K; 3 g fiber; 9 g carbohydrates; 40 calories]
Broccoli: 8.66 mg/calorie [597.7 mg K; 5 g fiber; 9 g carbohydrates; 69 calories]
Red Peppers, sweet: 8.12 mg/calorie [422 mg K; 4 g fiber; 12 g carbohydrates; 52 calories]
Asparagus: 8.08 mg/calorie [404 mg K; 4 g fiber; 8 g carbohydrates; 50 calories]
Artichoke: 7.87 mg/calorie [740 mg K; 11 g fiber; 21 g carbohydrates; 94 calories]
Cantaloupe: 7.85 mg/calorie [534 mg K; 2 g fiber; 16 g carbohydrates; 68 calories]
Yellow Peppers: 7.85 mg/calorie [424 mg K; 2 g fiber; 13 g carbohydrates; 54 calories]
Red Cabbage: 7.84 mg/calorie [486 mg K; 4 g fiber; 15 g carbohydrates; 62 calories]
Carrots: 7.80 mg/calorie [640 mg K; 6 g fiber; 19 g carbohydrates; 82 calories]
Beets: 7.56 mg/calorie [650 mg K; 6 g fiber; 19 g carbohydrates; 86 calories]
Yams: 6.92 mg/calorie [1632 mg K; 8 g fiber; 56 g carbohydrates; 236 calories]
Cabbage, green: 6.80 mg/calorie [340 mg K; 5 g fiber; 12 g carbohydrates; 50 calories]
Green String Beans: 6.74 mg/calorie [418 mg K; 7 g fiber; 14 g carbohydrates; 62 calories]
Papaya: 6.59 mg/calorie [514 mg K; 4 g fiber; 20 g carbohydrates; 78 calories]
Honeydew melon: 6.33 mg/calorie [456 mg K; 2 g fiber; 18 g carbohydrates; 72 calories]
Guava: 6.13 mg/calorie [834 mg K; 11 g fiber; 29 g carbohydrates; 136 calories]
Apricots, dehydrated (low-moisture): 5.78 mg/calorie [3700 mg K; 0 g fiber; 166 g carbohydrates; 640 calories]
Collards: 5.63 mg/calorie [338 mg K; 7 g fiber; 11 g carbohydrates; 60 calories]
Brewer's Yeast: 5.45 mg/calorie [4220 mg K; 40 g fiber; 87 g carbohydrates; 774 calories]
Sweet potato, baked: 5.28 mg/calorie [950 mg K; 7 g fiber; 41 g carbohydrates; 180 calories]
Ginger root: 5.19 mg/calorie [830 mg K; 4 g fiber; 36 g carbohydrates; 160 calories]
Kiwi: 5.11 mg/calorie [624 mg K; 6 g fiber; 29 g carbohydrates; 122 calories]
Molasses: 5.05 mg/calorie [2928 mg K; 0 g fiber; 150 g carbohydrates; 580 calories]
Parsnips: 5.0 mg/calorie [750 mg K; 9 g fiber; 36 g carbohydrates; 150 calories]
Pinto Beans: 4.95 mg/calorie [614 mg K; 0 g fiber; 23 g carbohydrates; 124 calories]
Peach: 4.87 mg/calorie [380 mg K; 3 g fiber; 19 g carbohydrates; 78 calories]
Strawberries: 4.78 mg/calorie [306 mg K; 4 g fiber; 15 g carbohydrates; 64 calories]
White Potato, baked: 4.77 mg/calorie [1037 mg K; 4 g fiber; 41 g carbohydrates; 217.2 calories]
Rice bran, uncooked: 4.70 mg/calorie [2970 mg K; 42 g fiber; 99 g carbohydrates; 632 calories]
Shallots, raw: 4.64 mg/calorie [668 mg K; 0 fiber; 34 g carbohydrates; 144 calories]
Nectarine: 4.57 mg/calorie [402 mg K; 3 g fiber; 21 g carbohydrates; 88 calories]
Yogurt, plain, nonfat milk: 4.55 mg/calorie [510 mg K; 0 g fiber; 15 g carbohydrates; 112 calories]
Black Beans: 4.35 mg/calorie [2966 mg K; 30 g fiber; 125 g carbohydrates; 682 calories]
Grapefruit: 4.34 mg/calorie [278 mg K; 2 g fiber; 16.2 g carbohydrates; 64 calories]
Rockfish: 4.31 mg/calorie [810 mg K; 0 g fiber; 0 g carbohydrates; 188 calories]
Clams, raw: 4.24 mg/calorie [628 mg K; 0.0 g fiber; 5 g carbohydrates; 148 calories]
Orange Juice, 8 oz. : 4.23 mg/calorie [481 mg K; 0.6 g fiber; 27 g carbohydrates; 113 calories]
Dried Seaweed: 4.17 mg/calorie [2488 mg K; 11 g fiber; 105 carbohydrates; 596 calories]
Lima Beans: 4.13 mg/calorie [934 mg K; 9 g fiber; 40 g carbohydrates; 226 calories]
Tuna, raw: 4.11 mg/calorie [888 mg K; 0 g fiber; 0 g carbohydrates; 216 calories]
Halibut, Atlantic and Pacific, raw: 4.09 mg/calorie [900 mg K; 0 g fiber; 0 g carbohydrates; 220 calories]
Plantain: 4.09 mg/calorie [998 mg K; 5 g fiber; 64 carbohydrates; 244 calories]
Snapper, dry cooked: 4.07 mg/calorie [1044 mg K; 0 g fiber; 0 g carbohydrates; 256 calories]
White Beans, boiled: 4.04 mg/calorie [1122 mg K; 13 g fiber; 50 g carbohydrates; 278 calories]
Trout, wild rainbow, raw: 4.04 mg/calorie [962 mg K; 0 fiber; 0 carbohydrates; 238 calories]
Red Kidney Beans: 4.03 mg/calorie [2718 mg K; 30 g fiber; 123 g carbohydrates; 674 calories]
++++++ (all foods above banana are listed) ++++++
Banana: 4.02 mg/calorie [716 mg K; 5 g fiber; 46 g carbohydrates; 178 calories]
-------------- (only select foods listed below) ------------
Cod, baked/broiled: 3.89 mg/calorie [952 mg K; .03 g fiber; .8 g carbohydrates; 245 calories]
Watermelon: 3.73 mg/calorie [224 mg K; 0.8 g fiber; 15 g carbohydrates; 60 calories]
Sweet Onions: 3.71 mg/calorie [238 mg K; 2 g fiber; 15 g carbohydrates; 64 calories]
Milk, 1%, 8 oz.: 3.57 mg/calorie [366 mg K; 0 g fiber; 12 g carbohydrates; 103 calories]
Plum: 3.41 mg/calorie [314 mg K; 3 g fiber; 23 g carbohydrates; 92 calories]
Figs: 3.14 mg/calorie [464 mg K; 6 g fiber; 38 g carbohydrates; 148 calories]
Corn: 3.14 mg/calorie [540 mg K; 5 g fiber; 38 g carbohydrates; 172 calories]
Prunes, dehydrated: 3.12 mg/calorie [2116 mg K; 0 g fiber; 178 g carbohydrates; 678 calories]
Soybeans: 3.12 mg/calorie [2940 mg K; 35 g fiber; 67 g carbohydrates; 942 calories]
Avocado: 3.03 mg/calorie [970 mg K; 13 g fiber; 17 g carbohydrates; 320 calories]
Green Peas: 3.01 mg/calorie [488 mg K; 10 g fiber; 29 g carbohydrates; 162 calories]
Durian: 2.97 mg/calorie [872 mg K; 8 g fiber; 54 g carbohydrates; 294 calories]
Raspberries: 2.90 mg/calorie [302 mb K; 13 g fiber; 24 g carbohydrates; 104 calories]
Raisins, seeded: 2.79 mg/calorie [1650 mg K; 14 g fiber; 157 g carbohydrates; 592 calories]
Grapes: 2.77 mg/calorie [382 mg K; 2 g fiber; 36 g carbohydrates; 138 calories]
Lentils: 2.70 mg/calorie [1910 mg K; 61 g fiber; 120 g carbohydrates; 706 calories]
Dates, medjool: 2.51 mg/calorie [1392 mg K; 13 g fiber; 150 g carbohydrates; 554 calories]
Pineapple: 2.40 mg/calorie [230 mg K; 3 g fiber; 25 g carbohydrates; 96 calories]
Salmon, baked/broiled: 2.31 mg/calorie [789 mg K; .04 g fiber; 1 g carbohydrates; 342 calories]
Apple: 2.06 mg/calorie [214 mg K; 5 g fiber; 28 g carbohydrates; 104 calories]
Pear: 2.05 mg/calorie [238 mg K; 6 g fiber; 31 g carbohydrates; 116 calories]
Pistachio nuts: 1.84 mg/calorie [2050 mg K; 21 g fiber; 56 g carbohydrates; 1114 calories]
Sunflower seeds, dry roasted: 1.46 mg/calorie [1700 mg K; 18 g fiber; 48 g carbohydrates; 1164 calories]
Blueberries: 1.35 mg/calorie [154 mg K; 5 g fiber; 29 g carbohydrates; 114 calories]
Almonds: 1.26 mg/calorie [1456 mg K; 24 g fiber; 40 g carbohydrates; 1156 calories]
NOTE: This is the first ratio list of it's kind, according to Google searches.
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