High Potassium Foods — Fruit Juices Table

These fruit juices are all members of the high potassium foods family. They all can help you achieve the health benefits of less bone loss, reduced risk of kidney stones and improved blood pressure with the associated reduction of stroke and heart attack risk. The Institute of Medicine recommends consuming 4.7 grams of potassium a day to reap these benefits.

Although they all have good ratios of potassium to sodium, only orange juice and passion fruit juice have a large amount of potassium in the natural liquid form if you drink a half glass. Drinking a full glass of fruit juice will give you almost two and a half times the amount of potassium listed in the table. Prune juice also has a lot of potassium, but its intestinal side effects would discourage most folks from drinking much of it.

A real value of these juices is in their concentrates. If you use the concentrate for making a smoothie or for flavoring a yogurt or milk shake, you can get a great amount of your daily potassium in a quick-to-make, tasty treat for breakfast or a snack.

The numbers are for 100 grams of food (about 1/2 glass), with the measurement being milligrams for potassium (K) and sodium (Na).

Source for the values, except the potassium sodium ratio (which we calculated) – USDA National Nutrient Database Standard Reference – Release 22.
FruitJcTbl2015

Food K Na Ratio K:Na
ACEROLA JUICE,RAW 97 3 32.3
APPLE & GRAPE & PEAR BLEND JUICE 89 5 17.8
APPLE & GRAPE BLEND JUICE 96 7 13.7
APPLE JUICE,CND OR BTLD,UNSWTND 101 4 25.2
APPLE JUICE,FRZ CONC,UNSWTND,DIL W/3 VOLUME
H2O
126 7 18
APPLE JUICE,FRZ CONC,UNSWTND,UNDIL 448 25 17.9
BLACKBERRY JUICE,CND 135 1 135
GRAPE JUICE COCKTAIL,FRZ CONC,DIL W/ 3 VOL H2O 21 2 10.5
GRAPE JUICE COCKTAIL,FRZ CONC,UNDIL 74 7 10.6
GRAPE JUICE,CND OR BTLD,UNSWTND 104 5 20.8
GRAPEFRUIT JUICE,PINK,RAW 162 1 162
GRAPEFRUIT JUICE,WHITE,CND,SWTND 162 2 81
GRAPEFRUIT JUICE,WHITE,CND,UNSWTND 153 1 153
GRAPEFRUIT JUICE,WHITE,FRZ CONC,UNSWTND,DIL
W/ 3 VOL H2O
136 1 136
GRAPEFRUIT JUICE,WHITE,FRZ CONC,UNSWTND,UNDIL 484 3 161.3
GRAPEFRUIT JUICE,WHITE,RAW 162 1 162
LEMON JUICE,CND OR BTLD 102 21 4.9
LEMON JUICE,FRZ,UNSWTND 89 1 89
LEMON JUICE,RAW 124 1 124
LIME JUICE,CND OR BTLD,UNSWTND 75 16 4.7
LIME JUICE,RAW 117 2 58.5
ORANGE JUICE,CHILLED,INCL FROM CONC 178 2 89
ORANGE JUICE,CHILLED,INCL FROM CONC 178 2 89
ORANGE JUICE,CND,UNSWTND 184 4 46
ORANGE JUICE,FRZ CONC,UNSWTND,DIL W/3 VOLUME
H2O
190 1 190
ORANGE JUICE,FRZ CONC,UNSWTND,UNDIL 674 3 224.7
ORANGE JUICE,RAW 200 1 200
ORANGE-GRAPEFRUIT JUICE,CND,UNSWTND 158 3 52.7
PASSION-FRUIT JUICE,PURPLE,RAW 278 6 46.3
PASSION-FRUIT JUICE,YEL,RAW 278 6 46.3
PINEAPPLE JUICE,CND,UNSWTND 130 2 65
PINEAPPLE JUICE,FRZ CONC,UNSWTND,DIL W/3 VOL
H2O
136 1 136
PINEAPPLE JUICE,FRZ CONC,UNSWTND,UNDIL 472 3 157.3
POMEGRANATE JUICE,BTLD 214 9 23.8
PRUNE JUICE,CANNED 276 4 69
TANGERINE JUICE,CND,SWTND 178 1 178
TANGERINE JUICE,FRZ CONC,SWTND,DIL W/3 VOLUME
H2O
113 1 113
TANGERINE JUICE,FRZ CONC,SWTND,UNDIL 397 3 132.3
TANGERINE JUICE,RAW 178 1 178

 

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