High Potassium Foods

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High Potassium Foods – Candies Table

With Easter near, candy will be plentiful. Many candies are high potassium foods. Much of this comes from their cocoa content. Some are high potassium foods because of their nut or dried fruit content. They have the virtues of cocoa or their other high potassium component. They also have the vices of a high saturated fat content, high sugar content, and high caloric density. There are few other nutrient values associated. However, as an indulgence they can contribute to a favorable potassium to sodium ratio, and if only taken in small amounts, the downside will be minimal.

30d2fc81099cdd5 High Potassium Foods   Candies TableThose in the table that do not have cocoa or chocolate are white chocolate, sugar coated almonds, some types of praline, nougat, yogurt confectioners coating, and carob.

Although the table has only foods with good potassium to sodium ratios, the only entries that have a good quantity of potassium in a serving are those that have a serving size of 1 cup. One cup of chocolate chips, chocolate covered raisins, chocolate covered peanuts, yogurt confectioner’s coating, or M&Ms is too much saturated fat and too little other nutritional value for the potassium gained. The saturated fat is more than half the total fat for each of the entries.

So, although the potassium to sodium ratio is good, the potassium to saturated fat or potassium to sugar ratio is poor, as is the ratio of potassium to other nutrients.

Understanding the composition of some of the mentioned candies is not straightforward. Praline has a variety of meanings depending on where you are from. In the US South, it is caramelized sugar with cream or buttermilk and a nut center. In Belgium it often means chocolate is added with a hard chocolate shell and a soft center or nut center. In many European countries it means any filled chocolate candy.

Carob is made from the pod of the fruit of the carob tree, a sweet and dark powder appearing like chocolate without the caffeine, antioxidants and theobromine of cocoa.

Nougat is traditionally from sugar &/or honey, roasted nuts and sometimes candied fruit. In the U.S., nougat has been changed from the traditional recipes, being a mixture of sucrose and corn syrup aerated with a whipping agent such as egg white or hydrolyzed soy. It may have vegetable fat and milk powder added. The favorable potassium ratio comes from the roasted nuts and honey.

White chocolate is a misleading name, since the only cocoa component is cocoa butter. To be called white chocolate, the cocoa butter has to be above a certain percentage. There are no cocoa solids and thus no antioxidants, theobromine, caffeine, flavonols, procyanids or any other of the favorable benefits of cocoa.

In the post immediately preceding this post, the advantage of unsweetened cocoa for flavoring various dishes was discussed. In future posts, the advantages of molasses and honey will be discussed. Most of the healthful aspects of the foods in this table can be obtained from cocoa, nuts, fruit, molasses or honey without the unfavorable health effects of saturated fat, high caloric density, or high unbound sugar content. Nonetheless, in small amounts, these foods can add to your potassium intake and have minimal adverse effects.

The weights all are grams except for the potassium and sodium, which are milligrams. The calories, protein, total fat, fiber, carbohydrate, total sugar, potassium and sodium values given are for 100 grams of food.

As usual, K is potassium, and Na is sodium.

Except for the potassium to sodium ratio and the amount of potassium per serving (which we calculated), the source of data is:

USDA National Nutrient Database Standard Reference – Release 22

 

Food

Serving Wt

Serving Size

Calories

Protein

Total Fat

Carb’drt 

Fiber

Total Sugar

Potassium

Sodium

Ratio K:Na

K per Serving

ALMOND JOY BITES

40

18 pieces

563

5.58

34.5

57.54

4.3

51.71

306

39

7.8

122

CAROB, UNSWTND

28.35

1 oz

540

8.15

31.36

56.29

3.8

34.11

633

107

5.9

179

CHOC COVERED CARAMEL W/NUTS

14

1 piece

470

9.5

21

60.67

4.3

41.35

445

24

18.5

62

CANDIES, CHOC COVERED, DIETETIC OR LO CAL

 

 

593

12.26

43.27

38.55

3.6

14.57

606

112

5.4

 

CANDIES, CONFECT’NER COATING, YOGURT

170

1 cup, chips

522

5.87

27

63.94

0

62.36

290

88

3.3

493

DK CHOC COATD COFFEE BNS

40

1 serving, 28 pieces

540

7.5

30

59.95

7.5

42.5

342

25

13.7

137

FUDGE, CHOC, W/ NUTS, PREPARED-FROM-RECIPE

 

 

461

4.38

18.93

67.93

2.5

63.37

183

39

4.7

 

HERSHEY KIT KAT BIG KAT BAR

55

1 bar, 1.94 oz

520

6.24

27.84

63.64

1.9

53.96

294

64

4.6

162

HERSHEY MILK CHOC W/ ALMOND BITES

39

17 pieces

550

9.76

35.73

51

3.6

44.59

471

74

6.4

184

KIT KAT WAFER BAR

42

1 bar, (1.5 oz)

518

6.51

25.99

64.59

1

48.68

231

54

4.3

97

MARS SNACKFOOD US, M&M’S ALMOND CHOC CANDIES

37.1

1 serving, 1.31 oz bag

522

7.53

27.76

60.5

5.6

49.22

381

45

8.5

141

MARS SNACKFOOD US, M&M’S MILK CHOC CANDIES

208

1 cup

492

4.33

21.13

71.19

2.8

63.68

261

61

4.3

543

MARS SNACKFOOD US, M&M’S PNUT CHOC CANDIES

54.4

1 serving, 1 singles bag

515

9.57

26.13

60.48

3.7

50.75

347

50

6.9

189

CANDIES, MILK CHOC

168

1 cup, chips

535

7.65

29.66

59.4

3.4

51.5

372

79

4.7

625

MILK CHOC COATD COFFEE BNS

 

 

549

7.41

33.18

55.25

5.7

50.75

413

70

5.9

 

MILK CHOC COATD PNUTS

149

1 cup

519

13.1

33.5

49.7

4.7

37.59

502

41

12.2

748

MILK CHOC COATD RAISINS

180

1 cup

390

4.1

14.8

68.4

3.1

62.22

514

36

14.3

925

CANDIES, MILK CHOC, W/ALMONDS

41

1 bar, (1.45 oz)

526

9

34.4

53.4

6.2

43.9

444

74

6

182

CANDIES, MILK CHOC, W/RICE CRL

40

1 bar, (1.4 oz)

511

7.64

29.37

59.67

3.3

51.06

370

86

4.3

148

MR. GOODBAR CHOC BAR

49

1 bar, (1.75 oz)

538

10.22

33.21

54.34

3.8

47.22

394

41

9.6

193

NESTLE, GOOBERS CHOC COVERED PNUTS

39

1 package, 1.375 oz

512

9.7

34

53

9.7

43

502

36

13.9

196

CANDIES, NOUGAT, W/ ALMONDS

14

1 piece

398

3.33

1.67

92.39

3.3

83.33

105

33

3.2

15

CANDIES, PRALINE, PREPARED-FROM-RECIPE

39

1 piece

485

3.3

25.9

59.59

3.5

55.79

217

48

4.5

85

CANDIES, SEMISWEET CHOC

168

1 cup, chips (6 oz package)

480

4.2

30

63.9

5.9

54.5

365

11

33.2

613

CANDIES, SEMISWEET CHOC, MADE W/BUTTER

170

1 cup, chips (6 oz package)

477

4.2

29.7

63.4

5.9

 

365

11

33.2

620

CANDIES, SPL DK CHOC BAR

41

1 bar, 1.45 oz

556

5.54

32.4

60.49

6.5

47.56

502

6

83.7

206

CANDIES, SUGAR-COATED ALMONDS

3.5

1 piece

474

10

17.93

68.26

2.5

62.5

255

13

19.6

9

CANDIES, SWEET CHOCOLATE

28.35

1 oz

507

3.9

34.2

60.4

5.5

51.48

290

16

18.1

82

CANDIES, SWT CHOC COATD FONDANT

43

1 patty, large

366

2.2

9.3

80.4

2.1

71.42

168

26

6.5

72

SYMPHONY MILK CHOC BAR

42

1 bar, 1.5 oz

531

8.51

30.57

58.01

1.7

53.96

438

101

4.3

184

CANDIES, TRUFFLES, PREPARED-FROM-RECIPE

12

1 piece

510

6.21

33.76

44.88

2.5

38.31

297

68

4.4

36

CANDIES, WHITE CHOC

170

1 cup, chips

539

5.87

32.09

59.24

0.2

59

286

90

3.2

486

YORK PEPPERMINT PATTIE

42.5

1 patty, 1.5 oz

384

2.19

7.17

80.99

2

63.78

111

28

4

47

 

 

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Two excellent books about high potassium foods and blood pressure reduction are available on Amazon. The first is a practical guide to changing your diet to a high potassium foods diet. It is helpful even if you do not have hypertension. The second is a scientific explanation of the diet. It discusses the changes to your body that occur with high potassium foods.

Practical Guide

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