High Potassium Foods — Quick And Healthy Sandwiches

Whether it's for the kids' school lunches or your lunch at work, sandwiches can be quick and convenient.  But you don't have to limit it to luncheon meat surrounded by 2 slices of bread. Here's how to make a sandwich from the high potassium foods that are so beneficial.

Smoked chicken and avocado wrap
Chicken Avocado Wrap
Processed luncheon meats are almost always high in sodium. Cheese is high in sodium. Substitute any of the following sources high in potassium (first number is potassium in mg, second is sodium):

roasted chicken breast 256     74

roasted turkey breast  292     52

not a chicken patty (processing adds sodium)    261    532

Bread usually has much more sodium than potassium because of the leavening.  Substitute a low sodium choice.

low sodium white bread, corn tortillas, taco shells   150-180    10-15

spinach,raw (can be used as a wrap) 558     79

avocado puree as a spread    485    7

tomatoes               237          5

raisins                749         11

lettuce                247    8

chopped nuts

almonds              705         1

cashews              565        16

macademia            363         4

pistachios          1025         1

walnuts       523   2

beans (not canned)    1000-1500   5-10

canning adds sodium

Add your favorite herb or seasoning for the perfect flavor.

Methods to prepare – layered (usual), roll or wrap, stuffed, panini style.

Sandwiches don't have to be boring or unhealthy.