High Potassium Foods — Cooked Cereals Table

All the cereals in the table are high potassium foods. They have a favorable ratio of potassium to sodium. The ratio is better than 3 potassium for every sodium – a ratio that will help promote lower blood pressure, better bone density, and less chance of kidney stones. To achieve those goals, the entire day's intake of potassium should be more than 4.7 grams and less than 1.5 grams of sodium, as recommended by the Institute of Medicine.

There are quite a few cereals that will provide a lot of potassium. Maltex, chocolate Malt-o-Meal, oats, Maypo, Ralston, Roman Meal, Wheatena, and Whole Wheat are the cereals that have the most potassium.

The table can be misleading, though. If you compare the dry version to the cooked version of the same cereal, it will appear that the cereal lost potassium. However, the serving size is the same – 1 cup – for both cooked and dry cereal. The cooked serving has a lot more water and a lot less cereal. The proper comparison is between the dry cereals. Add enough water to cook a cup of the dry cereal and you will have more than a cup of cooked cereal, but the amount of potassium will be the same as the amount shown for a cup of dry cereal.

The weights for the potassium and sodium are milligrams. The potassium and sodium values given are for 100 grams of food.

K is potassium. Na is sodium.

Except for the potassium to sodium ratio (which we calculated), the source of data is: USDA National Nutrient Database Standard Reference – Release 22.

Food K Na Ratio
K:Na
CORN GRITS,WHITE,REG & QCK,UNENR,CKD W/
H2O,WO/ SALT
21 2 10.5
CORN GRITS,WHITE,REG & QUICK,ENR,CKD W/
H2O,WO/ SALT
27 2 13.5
CORN GRITS,WHITE,REG & QUICK,ENR,DRY 141 1 141
CORN GRITS,WHITE,REG & QUICK,UNENR,DRY 137 1 137
CORN GRITS,YEL,REG & QUICK,ENR,CKD W/
H2O,WO/ SALT
22 2 11
CORN GRITS,YEL,REG & QUICK,ENR,DRY 118 2 59
CORN GRITS,YEL,REG & QUICK,UNENR,CKD W/
H2O,WO/ SALT
21 2 10.5
CORN GRITS,YEL,REG & QUICK,UNENR,DRY 137 1 137
CREAM OF WHEAT,INST,DRY 115 15 7.7
CREAM OF WHEAT,INST,PREP W/ H2O,WO/ SALT 20 4 5
CRM OF RICE,CKD W/H2O,WO/SALT 20 1 20
CRM OF RICE,DRY 143 6 23.8
CRM OF WHEAT,1 MINUTE COOK TIME,DRY 151 7 21.6
CRM OF WHEAT,1 MINUTE,CKD W/
H2O,MICROWAVED,WO/ SALT
23 4 5.8
CRM OF WHEAT,1 MINUTE,CKD W/
H2O,STOVE-TOP,WO/ SALT
23 4 5.8
CRM OF WHEAT,REG,10 MINUTE COOKING,DRY 120 7 17.1
FARINA,UNENR,DRY 94 3 31.3
MALTEX,CKD W/ H2O,WO/ SALT 107 5 21.4
MALTEX,DRY 521 17 30.6
MALT-O-MEAL,CHOC,DRY 315 10 31.5
MALT-O-MEAL,CHOC,PREP W/ H2O,WO/ SALT 36 3 12
MALT-O-MEAL,FARINA HOT WHEAT CRL,DRY 140 10 14
MALT-O-MEAL,PLN,DRY 170 10 17
MALT-O-MEAL,PLN,PREP W/ H2O,WO/ SALT 20 3 6.7
MAYPO,CKD W/ H2O,WO/ SALT 88 4 22
MAYPO,DRY 478 19 25.2
OATS,REG & QUICK & INST,NOT FORT,DRY 362 6 60.3
OATS,REG & QUICK & INST,UNENR,CKD W/
H2O,WO/ SALT
70 4 17.5
QKR,OAT BRAN,PREP W/H2O,NO SALT 69 3 23
QUAKER,CREAMY WHEAT,FARINA,ENR,PREP W/H2O,NO
SALT
14 3 4.7
QUAKER,FARINA,CREAMY WHEAT,ENR,DRY 98 2 49
QUAKER,FARINA,ENR CINN FLAVOR,DRY 104 3 34.7
QUAKER,HOMINY GRITS,WHITE,QUICK,DRY 146 2 73
QUAKER,HOMINY GRITS,WHITE,REG,DRY 146 2 73
QUAKER,HOMINY GRITS,YEL,QUICK,DRY 167 2 83.5
QUAKER,MOTHER'S INST OATMEAL
(NON-FORTIFIED),DRY
384 3 128
QUAKER,OAT BRAN,QUAKER/MOTHER'S OAT BRAN,DRY 579 5 115.8
QUAKER,QUAKER MULTIGRAIN OATMEAL,DRY 411 3 137
QUAKER,QUAKER MULTIGRAIN OATMEAL,PREP
W/H2O,NO SALT
75 3 25
QUAKER,QUICK OATS,DRY 358 3 119.3
QUAKER,SCOTCH BARLEY,REG&QUICK,DRY 261 7 37.3
RALSTON,CKD W/ H2O,WO/ SALT 61 2 30.5
RALSTON,DRY 392 11 35.6
ROMAN MEAL WITH OATS,CKD W/ H2O,WO/ SALT 107 4 26.8
ROMAN MEAL,PLN,CKD W/ H2O,WO/ SALT 125 1 125
ROMAN MEAL,PLN,DRY 660 6 110
WHEATENA,CKD W/ H2O 77 2 38.5
WHEATENA,DRY 492 13 37.8
WHL WHEAT HOT NAT CRL,DRY 389 2 194.5

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