High Potassium Foods — Dried Fruits Table

 

For those looking for the health benefits of improved blood pressure, reduced osteoporosis and less risk of kidney stones – all of which you get from high potassium foods, fruits are a tasty way to go. Many fruits have a highly favorable potassium to sodium ratio. All those in this table have a greater than 3:1 potassium:sodium ratio.

Autumn is a great time to go for hikes and take in all those great fall colors. Dried fruits are a great snack to take along. They pack a lot of nutrition in a small, light package. Normally, fruits have high water content, but when they are dehydrated or dried they provide a lot of potassium in a small piece. The values in the table are for a 100 grams of food (about 3 1/2 ounces). The potassium and sodium are in milligrams.

Although the ratios are favorable for all the listed fruits, there is a big variation in the amount of potassium. For example, dehydrated, uncooked apples have only about a third the amount of potassium that dehydrated, uncooked apricots have. Before the dried fruit loses water in the drying process, the amount of potassium in 100 grams of food is less. But the amount of potassium in a piece of fruit is not less – the piece of fruit is just heavier and the potassium is diluted from the water. If you stew the fruit, be sure to drink the water, since some of the potassium will go into the liquid.

Raisins were added to table April 12, 2012. Thanks to spudbabs comment at http://caloriecount.about.com/not-so-empty-calorie-foods-b564276?utm_term=continue1 for pointing out that raisins had been left off the previous dried fruit table. The site has many excellent nutrition tips.

Source – USDA National Nutrient Database Standard Reference – Release 22.

Food K Na Ratio K:Na
APPLES,DEHYD (LO MOIST),SULFURED,STWD 136 26 5.2
APPLES,DEHYD (LO MOIST),SULFURED,UNCKD 640 124 5.2
APPLES,DRIED,SULFURED,STWD,W/ SUGAR 98 19 5.2
APPLES,DRIED,SULFURED,STWD,WO/ SUGAR 105 20 5.2
APPLES,DRIED,SULFURED,UNCKD 450 87 5.2
APRICOTS,DEHYD (LOW-MOISTURE),SULFURED,STWD 728 5 145.6
APRICOTS,DEHYD (LOW-MOISTURE),SULFURED,UNCKD 1850 13 142.3
APRICOTS,DRIED,SULFURED,STWD,W/ SUGAR 443 3 147.7
APRICOTS,DRIED,SULFURED,STWD,WO/ SUGAR 411 4 102.8
APRICOTS,DRIED,SULFURED,UNCKD 1162 10 116.2
BANANAS,DEHYD,OR BANANA PDR 1491 3 497
CRANBERRIES,DRIED,SWTND 40 3 13.3
CURRANTS,ZANTE,DRIED 892 8 111.5
FIGS,DRIED,STEWED 294 4 73.5
FIGS,DRIED,UNCOOKED 680 10 68
FRUIT,MXD,(PRUNE&APRICOT&PEAR),DRIED 796 18 44.2
JUJUBE,DRIED 531 9 59
LITCHIS,DRIED 1110 3 370
LONGANS,DRIED 658 48 13.7
PEACHES,DEHYD (LOW-MOISTURE),SULFURED,STWD 554 4 138.5
PEACHES,DEHYD (LOW-MOISTURE),SULFURED,UNCKD 1351 10 135.1
PEACHES,DRIED,SULFURED,STWD,W/ SUGAR 292 2 146
PEACHES,DRIED,SULFURED,STWD,WO/ SUGAR 320 2 160
PEACHES,DRIED,SULFURED,UNCKD 996 7 142.3
PEARS,DRIED,SULFURED,STWD,W/ SUGAR 245 3 81.7
PEARS,DRIED,SULFURED,STWD,WO/ SUGAR 258 3 86
PEARS,DRIED,SULFURED,UNCKD 533 6 88.8
PERSIMMONS,JAPANESE,DRIED 802 2 401
PLUMS,DRIED (PRUNES),STWD,W/ ADDED SUGAR 312 2 156
PLUMS,DRIED (PRUNES),STWD,WO/ ADDED SUGAR 321 1 321
PLUMS,DRIED (PRUNES),UNCKD 732 2 366
PRUNES,DEHYD (LOW-MOISTURE),STWD 353 2 176.5
PRUNES,DEHYD (LOW-MOISTURE),UNCKD 1058 5 211.6
RAISINS,GOLDEN SEEDLESS 746 12 62.2
RAISINS,SEEDED 825 28 29.5
RAISINS,SEEDLESS 749 11 68.1

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