High Potassium Foods

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High Potassium Foods – Fast Foods Table

Of 357 fast foods listed in the National Database, only 17 are high potassium foods. These 17 all satisfy the 3 to 1 ratio of potassium to sodium that is considered beneficial for bone, heart and kidney. Most of the individual food items have been discussed in prior posts, and the generic version of the food item is in other tables. The composition of the fast food version of a particular food varies a bit because the fast food version generally needs preservatives added, such as salt. The problem with the fast foods not included in the table is the high sodium content of the particular food, usually because sodium is used to help preserve the food item, or because it is in the baked good.

60c89c793f0b69d High Potassium Foods   Fast Foods TableOf course, even most of these items with the best potassium to sodium values, have the problems often mentioned against the food at the fast food restaurants – high saturated fat content, high sugar content and high caloric density. The exceptions will provide you with the best options at the restaurants – vegetable salads, and yogurt. Some not often mentioned are corn on the cob, and baked potato. Of course, the potato will weigh 2/3 pound and give about 400 to 500 calories to give you 1100 to 1400 mg of potassium. The shakes get their favorable potassium to sodium ratio from the milk and ice cream. Because of the added sugar, the 12 oz child size cup gives over 400 calories, more than half of which come from sugar. Although the yogurt does not have as much sugar as the shakes, it still has more than a natural yogurt. The McFlurry with M&Ms gets its favorable potassium to sodium ratio from the chocolate, but provides over 600 calories with 2/3 from sugar in a serving.

So it appears that in the fast food restaurants, some of the same sources of potassium as at home are the best of what is offered, but many of the good choices at home are not available and for most food items, sodium added to enhance food preservation negates the benefits from potassium.

There will be a slight difference at the chain sit down restaurants which we will discuss in a future post.

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

FAST FOODS, SALAD, VEG, TOSSED, WO/DRSNG

207

1.5 cup

16

1.25

0.07

3.22

   

172

26

6.6

356

FAST FOODS, SALAD, VEG, TOSSED, WO/DRSNG, W/CHS&EGG

217

1.5 cup

47

4.04

2.67

2.19

   

171

55

3.1

371

FAST FOODS, CORN ON THE COB W/BUTTER

146

1 ear

106

3.06

2.35

21.88

   

246

20

12.3

359

FAST FOODS, POTATO, BKD&TOPPED W/CHS SAU

296

1 piece

160

4.94

9.71

15.71

   

394

129

3.1

1166

FAST FOODS, POTATO, BKD&TOPPED W/SOUR CRM&CHIVES

302

1 piece

130

2.21

7.39

16.56

   

458

60

7.6

1383

WENDY’S, FRENCH FR

71

1 kid’s meal, Serving

319

3.89

16.23

39.44

3.7

 

575

172

3.3

408

MCDONALD’S, HONEY

14

1 package

351

0.09

0

86.44

 

74.32

30

7

4.3

4

MCDONALD’S, VANILLA TRIPLE THICK SHAKE

265.51

12 fl oz cup, child size

156

3.47

4.43

26.61

0

20.43

176

53

3.3

467

MCDONALD’S, CHOC TRIPLE THICK SHAKE

267.19

12 fl oz cup, child size

163

3.69

4.51

27.87

0.2

23.63

226

71

3.2

604

MCDONALD’S, STRAWBERRY TRIPLE THICK SHAKE

265.31

12 fl oz cup, child size

158

3.51

4.43

26.79

0

23.77

184

49

3.8

488

MCDONALD’S, STRAWBERRY SUNDAE

178

1 item, 6.279 oz

158

3.19

3.95

28.09

0

25.32

173

47

3.7

308

MCDONALD’S, PNUTS (FOR SUNDAES)

7

.3 oz

640

28.04

52.91

16.23

18.8

4.15

634

0

F3

44

MCDONALD’S, MCFLURRY W/ M&M’S CANDIES

347.85

12 fl oz cup, regular

177

4.02

6.46

26.82

0.2

24.37

208

54

3.9

724

MCDONALD’S, SIDE SALAD

87

1 item

20

1.03

0.19

4.3

1.6

2.24

220

12

18.3

191

MCDONALD’S, FRUIT ‘N YOGURT PARFAIT (WITHOUT GRANOLA)

142

1 item

90

2.47

1.13

17.67

0.9

11.9

165

38

4.3

234

LIGHT ICE CRM, SOFT SERVE, BLENDED W/ MILK CHOC CANDIES

348

12 fl oz, cup

182

4.02

6.46

26.82

0.2

24.37

208

54

3.9

724

YOGURT PARFAIT, LOWFAT, W/ FRUIT & GRANOLA

149

1 item

84

3.36

1.01

15.86

1.1

11.68

189

49

3.9

282

 

 

 

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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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