High Potassium Foods – Dairy Products Table

Most dairy products are among the high potassium foods. They are part of the DASH medical study diet that has been shown to reduce blood pressure, reduce osteoporosis and reduce kidney stone formation.

For the most part, 8 fluid oz of liquid milk or 8 oz of yogurt will provide approximately 400 mg of potassium. If it is fortified with protein, it will provide a bit more potassium. The dried or powdered milk will have a much higher potassium content and a higher content of potassium in the liquid milk can be obtained if the powder is not diluted as much as usually recommended.

Of course, potassium content is not the only consideration when determining whether to include a particular food in our diet. Notice that butter, cheese and ice cream are missing from the table. Butter and cheese are loaded with sodium and have little potassium. Many ice creams have a favorable potassium to sodium ratio, but only a moderate amount of potassium in the usual serving. We’ll discuss these foods and some of the other nutritional factors further in the next post.

The weights for the potassium and sodium are milligrams. The 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 (which we calculated), the source of data is: USDA National Nutrient Database Standard Reference – Release 22.

Food K Na Ratio
K:Na
CHEESE,LOW-SODIUM,CHEDDAR
OR COLBY
112 21 5.3
CREAM SUBSTITUTE,POWDERED 812 181 4.5
CREAM,FLUID,HALF AND HALF 130 41 3.2
CREAM,FLUID,LT (COFFEE CRM
OR TABLE CRM)
122 40 3
CREAM,SOUR,KRAFT
BREAKSTONE’S FREE FAT FREE SOUR CRM
219 72 3
CREAM,SOUR,KRAFT
BREAKSTONE’S RED FAT SOUR CRM
210 59 3.6
CREAM,SOUR,RED FAT,CULTURED 129 41 3.1
CREAM,SOUR,SOUR
CREAM,REDUCED FAT
211 70 3
CREAM,SOUR,SOUR
DRSNG,NON-BUTTERFAT,CULTURED,FILLED CREAM-TYPE
162 48 3.4
EGGNOG 165 54 3.1
MILK,BUTTERMILK,DRIED 1592 517 3.1
MILK,CHOC BEV,HOT
COCOA,HOMEMADE
197 44 4.5
MILK,DRY,NONFAT,INSTANT 1705 549 3.1
MILK,DRY,NONFAT,REG 1794 535 3.4
MILK,DRY,WHOLE 1330 371 3.6
MILK,FLUID,1% FAT 150 44 3.4
MILK,GOAT,FLUID 204 50 4.1
MILK,INDIAN BUFFALO,FLUID 178 52 3.4
MILK,LO NA,FLUID 253 3 84.3
MILK,LOWFAT,FLUID,1% MILKFAT 150 44 3.4
MILK,NONFAT,FLUID,PROT FORT
(FAT FREE/SKIM)
182 59 3.1
MILK,PRODUCER,FLUID,3.7%
MILKFAT
151 49 3.1
MILK,RED FAT,FLUID,2%
MILKFAT,PROT FORT
182 59 3.1
MILK,SHEEP,FLUID 137 44 3.1
MILK,WHL,3.25% MILKFAT 132 43 3.1
PROTEIN SUPP,MILK
BSD,MUSCLE MILK LT,PDR
840 250 3.4
PROTEIN SUPP,MILK
BSD,MUSCLE MILK,PDR
1129 329 3.4
YOGURT,FRUIT
VAR,NONFAT,FORT W/ VITAMIN D
194 58 3.3
YOGURT,FRUIT,LOFAT,10 GRAMS
PROT PER 8 OZ
195 58 3.4
YOGURT,FRUIT,LOFAT,11 GRAMS
PROT PER 8 OZ
216 65 3.3
YOGURT,FRUIT,LOFAT,9 GRAMS
PROT PER 8 OZ
177 53 3.3
YOGURT,FRUIT,LOFAT,W/LO CAL
SWEETENER
194 58 3.3
YOGURT,KRAFT BREYERS LOWFAT
STRAWBERRY YOGURT (1% MILKFAT)
192 52 3.7
YOGURT,KRAFT BREYERS LT N’
LVLY LOWFAT STR’BERY YOGURT (1% MILKFAT)
151 45 3.4
YOGURT,KRAFT BREYERS LT
NONFAT STR’BERY YOGURT (W/ASPRT&FRUCT SW’T)
146 45 3.2
YOGURT,KRAFT BREYERS
SMOTH&CRMY LOWFAT STR’BERY YOGURT (1% MILKFAT)
177 55 3.2
YOGURT,PLN,LOFAT,12 GRAMS
PROT PER 8 OZ
234 70 3.3
YOGURT,PLN,SKIM MILK,13
GRAMS PROT PER 8 OZ
255 77 3.3
YOGURT,PLN,WHL MILK,8 GRAMS
PROT PER 8 OZ
155 46 3.4
YOGURT,VANILLA,LOFAT,11
GRAMS PROT PER 8 OZ
219 66 3.3

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