High Potassium Foods — Poultry Table

Just in time for Thanksgiving. All the varieties of poultry in the table are among the high potassium foods, and have a favorable ratio of potassium to sodium. The ratio of potassium to sodium is one that will help promote lower blood pressure, better bone density, and less chance of kidney stones. You should be able to reach the goal more than 4.7 grams of potassium in a day with a typical Thanksgiving meal, since it is typically packed with potassium. A couple of servings of skinless turkey breast will get almost 25% of the desired daily amount. We've included some of the other Holiday poultry also, such as goose and Cornish game hen. For those with more exotic tastes, there is emu and ostrich.

The weights for the potassium and sodium are milligrams. The potassium and sodium values given are for 100 grams of food. A hundred grams (about 3.5 ounces) is a typical serving size of meat, so the 100 gram values are a good comparison.

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 K:Na
Ratio
CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY 370 116 3.19
CHICKEN,BROILERS OR FRYERS,BREAST,MEAT&SKN 220 63 3.49
CHICKEN,BROILERS OR FRYERS,LT MEAT,MEAT & SKN 204 65 3.14
CHICKEN,BROILERS OR FRYERS,LT MEAT,MEAT ONLY 239 68 3.51
CHICKEN,CAPONS,MEAT&SKN 217 45 4.82
CHICKEN,CORNISH GAME HENS,MEAT ONLY 269 68 3.96
CHICKEN,CORNISH GAME HENS,MEAT&SKN 236 61 3.87
CHICKEN,GIZZARD,ALL CLASSES 237 69 3.43
CHICKEN,GROUND 522 60 8.70
CHICKEN,LIVER,ALL CLASSES 230 71 3.24
CHICKEN,ROASTING,LT MEAT,MEAT ONLY 252 51 4.94
CHICKEN,ROASTING,MEAT ONLY 238 75 3.17
CHICKEN,STEWING,LT MEAT,MEAT ONLY 261 53 4.92
CHICKEN,STEWING,MEAT ONLY 251 79 3.18
DUCK,DOMESTICATED,MEAT ONLY 271 74 3.66
DUCK,DOMESTICATED,MEAT&SKN 209 63 3.32
DUCK,WILD,BREAST,MEAT ONLY 268 57 4.70
DUCK,WILD,MEAT&SKN 249 56 4.45
EMU,GROUND 320 56 5.71
GOOSE,DOMESTICATED,MEAT ONLY 420 87 4.83
GOOSE,DOMESTICATED,MEAT&SKN 308 73 4.22
GUINEA HEN,MEAT ONLY 220 69 3.19
OSTRICH,GROUND 291 72 4.04
PHEASANT,BREAST,MEAT ONLY 242 33 7.33
PHEASANT,LEG,MEAT ONLY 296 45 6.58
PHEASANT,MEAT ONLY 262 37 7.08
PHEASANT,MEAT&SKN 243 40 6.08
QUAIL,BREAST,MEAT ONLY 260 55 4.73
QUAIL,MEAT AND SKIN 216 53 4.08
QUAIL,MEAT ONLY 237 51 4.65
SQUAB,(PIGEON),LT MEAT WO/SKN 260 55 4.73
SQUAB,(PIGEON),MEAT ONLY 237 51 4.65
SQUAB,(PIGEON),MEAT&SKN 199 54 3.69
TURKEY,ALL CLASSES,BACK,MEAT&SKN 236 66 3.58
TURKEY,ALL CLASSES,BREAST,MEAT&SKN 275 59 4.66
TURKEY,ALL CLASSES,DK MEAT,MEAT&SKN 261 71 3.68
TURKEY,ALL CLASSES,DK MEAT 286 77 3.71
TURKEY,ALL CLASSES,GIBLETS 316 87 3.63
TURKEY,ALL CLASSES,LEG,MEAT&SKN 273 74 3.69
TURKEY,ALL CLASSES,LT MEAT,MEAT&SKN 271 59 4.59
TURKEY,ALL CLASSES,LT MEAT 305 63 4.84
TURKEY,ALL CLASSES,MEAT ONLY 296 70 4.23
TURKEY,ALL CLASSES,MEAT&SKN 266 65 4.09
TURKEY,ALL CLASSES,NECK,MEAT ONLY 302 93 3.25
TURKEY,ALL CLASSES,WING,MEAT&SKN 240 55 4.36
TURKEY,FRYER-ROASTERS,BACK,MEAT ONLY 222 65 3.42
TURKEY,FRYER-ROASTERS,BACK,MEAT&SKN 204 60 3.40
TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY 293 49 5.98
TURKEY,FRYER-ROASTERS,BREAST,MEAT&SKN 276 48 5.75
TURKEY,FRYER-ROASTERS,DK MEAT,MEAT ONLY 244 69 3.54
TURKEY,FRYER-ROASTERS,DK MEAT,MEAT&SKN 232 66 3.52
TURKEY,FRYER-ROASTERS,LEG,MEAT ONLY 254 71 3.58
TURKEY,FRYER-ROASTERS,LEG,MEAT&SKN 246 69 3.57
TURKEY,FRYER-ROASTERS,LT MEAT,MEAT ONLY 276 52 5.31
TURKEY,FRYER-ROASTERS,LT MEAT,MEAT&SKN 253 50 5.06
TURKEY,FRYER-ROASTERS,MEAT ONLY 260 61 4.26
TURKEY,FRYER-ROASTERS,MEAT&SKN 243 58 4.19
TURKEY,FRYER-ROASTERS,SKN ONLY 121 35 3.46
TURKEY,FRYER-ROASTERS,WING,MEAT ONLY 201 65 3.09
TURKEY,FRYER-ROASTERS,WING,MEAT&SKN 178 56 3.18
TURKEY,GIZZARD,ALL CLASSES 322 72 4.47
TURKEY,HEART,ALL CLASSES 295 94 3.14
TURKEY,LIVER,ALL CLASSES 255 71 3.59
TURKEY,MECHANICALLY DEBONED,FROM TURKEY FRAMES 173 48 3.60
TURKEY,YOUNG HEN,BACK,MEAT&SKN 231 61 3.79
TURKEY,YOUNG HEN,BREAST,MEAT&SKN 266 55 4.84
TURKEY,YOUNG HEN,DK MEAT,MEAT ONLY 287 74 3.88
TURKEY,YOUNG HEN,DK MEAT,MEAT&SKN 259 67 3.87
TURKEY,YOUNG HEN,LEG,MEAT&SKN 273 70 3.90
TURKEY,YOUNG HEN,LT MEAT,MEAT ONLY 299 60 4.98
TURKEY,YOUNG HEN,LT MEAT,MEAT&SKN 267 55 4.85
TURKEY,YOUNG HEN,MEAT ONLY 293 66 4.44
TURKEY,YOUNG HEN,MEAT&SKN 263 61 4.31
TURKEY,YOUNG HEN,SKN ONLY 107 32 3.34
TURKEY,YOUNG HEN,WING,MEAT&SKN 238 51 4.67
TURKEY,YOUNG TOM,BACK,MEAT&SKN 245 71 3.45
TURKEY,YOUNG TOM,BREAST,MEAT&SKN 282 63 4.48
TURKEY,YOUNG TOM,DK MEAT,MEAT ONLY 290 80 3.63
TURKEY,YOUNG TOM,DK MEAT,MEAT&SKN 265 75 3.53
TURKEY,YOUNG TOM,LEG,MEAT&SKN 275 77 3.57
TURKEY,YOUNG TOM,LT MEAT,MEAT ONLY 314 67 4.69
TURKEY,YOUNG TOM,LT MEAT,MEAT&SKN 277 63 4.40
TURKEY,YOUNG TOM,MEAT ONLY 302 73 4.14
TURKEY,YOUNG TOM,MEAT&SKN 271 68 3.99
TURKEY,YOUNG TOM,WING,MEAT&SKN 250 60 4.17

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