High Potassium Foods

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High Potassium Foods – Ice Cream And Frozen Desserts Table

Many dairy products are among the high potassium foods. They have the favorable 3 to 1 ratio of potassium to sodium recommended for cardiovascular and bone health. We discussed most of the dairy products in a previous post, but left out ice cream and frozen desserts since most people think of them as desserts. However, many are a high potassium dessert providing a favorable potassium to sodium ratio. Of 341 desserts in the national database, there were 91 desserts that fit the desired ratio. Possibly more would have fit the ratio, but many did not have data on potassium content. Breyers ice cream and Klondike had several entries but no data on potassium content, so we did not include them in the table.

b630b6a6b8563a5 High Potassium Foods   Ice Cream And Frozen Desserts TableOf course, there is more to a dessert’s health effect than the potassium content alone. The saturated fat content, the sugar content, the glycemic index, and the food additives all have an effect on overall health effect. Since the frozen desserts have only a few entries that are not overwhelmingly composed of carbohydrates, we will include the exceptions, mostly gelatins and chocolates, in a post of their own in the future.

The ice creams included are generic, and not associated with any particular brand, as are the frozen desserts and yogurt. We included sugar content in this table, since it is the biggest source of calories in most of the entries.

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

FRZN NOVELTIES, FRUIT & JUICE BARS

77

1 bar, (2.5 fl oz)

87

1.2

0.1

20.2

1

17.48

53

4

13.2

41

FRZN NOVELTIES, ICE TYPE, FRUIT, NO SUGAR ADDED

51

1 bar

24

0.5

0.1

6.2

0

 

26

5

5.2

13

FRZN NOVELTIES, JUICE TYPE, ORANGE

29.8

1 fl oz

95

0.5

0

23.17

0.1

19.99

100

8

12.5

30

FRZN YOGURTS, CHOC

174

1 cup

127

3

3.6

21.6

2.3

19.24

234

63

3.7

407

YOGURT, FRZN, CHOC, NON-FAT MILK, LO CAL SWTNR

186

1 cup

107

4.4

0.8

19.7

2

12.61

339

81

4.2

631

MILK DSSRT, FRZN, MILK-FAT FREE, CHOC

137

1 cup

167

4.3

1

37.7

0

37.7

333

97

3.4

456

ICE CREAMS, CHOC

58

1 indiv’l, (3.5 fl oz)

216

3.8

11

28.2

1.2

25.36

249

76

3.3

144

ICE CREAMS, CHOC, RICH

148

1 cup

255

4.72

16.98

20.75

0.9

17.35

238

57

4.2

352

ICE CREAMS, REG, LO CARB, CHOC

58

1 indiv’l, (3.5 fl oz)

237

3.8

12.7

26.8

4.8

6.35

249

76

3.3

144

ICE CREAMS, REG, LO CARB, VANILLA

58

1 indiv’l, (3.5 fl oz)

216

3.17

12.7

22.23

4.8

6.35

199

48

4.1

115

ICE CREAMS, STRAWBERRY

58

1 indiv’l, (3.5 fl oz)

192

3.2

8.4

27.6

0.9

 

188

60

3.1

109

ICE CREAMS, VANILLA, FAT FREE

88

1 serv’g, 1/2 cup

138

4.48

0

30.06

1

6.3

302

97

3.1

266

ICE CREAMS, VANILLA, LT, SOFT-SERVE

88

1 serv’g, 1/2 cup

126

4.9

2.6

21.8

0

18.69

221

70

3.2

194

 

 

 

 

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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.

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