High Potassium Foods – Fish Table

Among the high potassium foods are many sea foods. Many fish have a 3 to 1 ratio of potassium to sodium. Other seafood does also, but they will be discussed in the future.

Some of the fish also have other favorable characteristics beyond those of all high potassium foods. They are a good source of protein and have little saturated fat. Those with a higher fat content generally have mostly healthier fats, such as the monounsaturated and polyunsaturated, including the healthier omega 3s. The Florida pompano is the only fish with a fairly high percentage of fat that is saturated.

If the fish have not been salted, they have favorable potassium to sodium ratios. Those that have been salted have even more unfavorable characteristics than the adverse effects on blood pressure, cardiac health, bone density and kidney stones. Many studies on the feeding of salted fish in Asia have been done. In Southeast Asia, a pablum is made from older salted fish to feed infants. Feeding of salted fish (not fresh fish) in infancy and childhood is associated with the most common type of cancer in the region, and the cancer occurs in young adults. In Japan, salted fish and other salted foods is associated with the most common cancer in Japan.

You will find in the table some canned fish that has not had salt added. The potassium to sodium ratio is good, and it should not have the adverse effects of salted fish.

But if you do eat canned fish, be aware of the salt content. Some of the canned fish has so much salt added that you can get 6 days' supply of sodium (over 7 1/2 grams) in one 3 1/2 oz serving of fish. You won't find these items in the table, since the high salt content disqualifies them from being one of the healthy high potassium foods, no matter what their potassium content. When shopping for canned fish, be careful.

The carbohydrate, fiber, and sugar columns are eliminated from the table, since the values for these components in fish are all zero. Since most of us eat about 3 1/2 oz as a serving, the amount of potassium we would get at a meal would be the amount that is recorded in the listings.

The weights for the potassium and sodium are milligrams. The potassium and sodium values given are for 100 grams (about 3 1/2 oz) 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
ANCHOVY, EUROPEAN 383 104 3.7
BASS, FRESHWATER 456 90 5.1
BASS, STRIPED 256 69 3.7
BLUEFISH 372 60 6.2
BURBOT 404 97 4.2
BUTTERFISH 375 89 4.2
CARP 333 49 6.8
CATFISH, CHANNEL, FARMED 299 53 5.6
CATFISH, CHANNEL, WILD 358 43 8.3
CISCO 354 55 6.4
COD, ATLANTIC 413 54 7.6
COD, PACIFIC 403 71 5.7
CROAKER, ATLANTIC 345 56 6.2
CUSK 392 31 12.6
DOLPHINFISH 416 88 4.7
DRUM, FRESHWATER 275 75 3.7
EEL, MIXED SPECIES 272 51 5.3
TILAPIA 302 52 5.8
FLATFISH (FLOUNDER&SOLE
SP)
361 81 4.5
GROUPER, MIXED SPECIES 483 53 9.1
HADDOCK 311 68 4.6
HALIBUT,
ATLANTIC&PACIFIC
450 54 8.3
HALIBUT, GREENLAND 268 80 3.4
HERRING, ATLANTIC 327 90 3.6
HERRING, PACIFIC 423 74 5.7
LINGCOD 437 59 7.4
MACKEREL, ATLANTIC 314 90 3.5
MACKEREL, PACIFIC&JACK,
MXD SP
406 86 4.7
MACKEREL, SPANISH 446 59 7.6
MILKFISH 292 72 4.1
MONKFISH 400 18 22.2
MULLET, STRIPED 357 65 5.5
OCEAN PERCH, ATLANTIC 273 75 3.6
PERCH, MIXED SPECIES 269 62 4.3
PIKE, NORTHERN 259 39 6.6
PIKE, WALLEYE 389 51 7.6
POLLOCK, ATLANTIC 356 86 4.1
POLLOCK, WALLEYE 326 99 3.3
POMPANO, FLORIDA 381 65 5.9
POUT, OCEAN 400 61 6.6
ROCKFISH, PACIFIC, MXD SP 405 60 6.8
SABLEFISH 358 56 6.4
SALMON, ATLANTIC, FARMED 363 59 6.2
SALMON, ATLANTIC, WILD 490 44 11.1
SALMON, CHINOOK 394 47 8.4
SALMON, CHUM, CND, WO/SALT,
DRND SOL W/BONE
300 75 4
SALMON, CHUM 429 50 8.6
SALMON, COHO, FARMED 450 47 9.6
SALMON, COHO, WILD 423 46 9.2
SALMON, PINK, CND, WO/SALT,
SOL W/BONE&LIQ
326 75 4.3
SALMON, PINK 323 67 4.8
SALMON, SOCKEYE, CND,
WO/SALT, DRND SOL W/BONE
377 75 5
SALMON, SOCKEYE 391 47 8.3
SCUP 287 42 6.8
SEA BASS, MXD SP 256 68 3.8
SEATROUT, MXD SP 341 58 5.9
SHAD, AMERICAN 384 51 7.5
SHEEPSHEAD 404 71 5.7
SMELT, RAINBOW 290 60 4.8
SNAPPER, MIXED SPECIES 417 64 6.5
SPOT 496 29 17.1
STURGEON, MXD SP 284 54 5.3
SUCKER, WHITE 380 40 9.5
SUNFISH, PUMPKIN SEED 350 80 4.4
SWORDFISH 288 90 3.2
TILEFISH 433 53 8.2
TROUT, MIXED SPECIES 361 52 6.9
TROUT, RAINBOW, FARMED 451 35 12.9
TROUT, RAINBOW, WILD 481 31 15.5
TUNA, FRESH, BLUEFIN 252 39 6.5
TUNA, FRESH, SKIPJACK 407 37 11
TUNA, FRESH, YELLOWFIN 444 37 12
TUNA, LT, CND IN H2O,
WO/SALT, DRND SOL
237 50 4.7
TUNA, LT, CND IN OIL,
WO/SALT, DRND SOL
207 50 4.1
TUNA, WHITE, CND IN H2O,
WO/SALT, DRND SOL
237 50 4.7
TUNA, WHITE, CND IN OIL,
WO/SALT, DRND SOL
333 50 6.7
WHITEFISH, MXD SP 317 51 6.2
WHITING, MIXED SPECIES 249 72 3.5
WOLFFISH, ATLANTIC 300 85 3.5
YELLOWTAIL, MXD SP 420 39 10.8

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