High Potassium Foods — Ready To Eat Cereals Table

Although all the cereals in the table are high potassium foods, and have better than 3 to 1 of potassium to sodium (Institute of Medicine's desired ratio for health benefits), only a few provide a good amount of potassium in a serving. This is because most ready to eat cereals have a serving size that is light, and have only a small percentage of the potassium that 100 grams of the cereal has. A few stand out. Homemade granola, Kashi Golean, Kellogg All Bran, and toasted wheat germ provide large amounts of potassium in a single serving.

The weights for the potassium and sodium are milligrams. The potassium and sodium values given are for 100 grams of food.

K is potassium. 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 Potassium Sodium Ratio
K:Na
APPL CINN SQUARES MINI-WHEATS 302 36 8.4
CORN FLAKES,LO SODIUM 73 10 7.3
GRANOLA,HOMEMADE 540 25 21.6
HEALTH VALLEY,FIBER 7 FLAKES 460 53 8.7
KASHI 7 WHL GRAIN HONEY PUFFS 264 20 13.2
KASHI GOLEAN 926 165 5.6
KASHI ORGANIC PROMISE CINN HARVEST 313 10 31.3
KASHI ORGANIC PROMISE CRANBERRY SUNSHINE 286 71 4
KELLOGG,FROSTD MINI-WHTS,MPLE & BRWN
SGR,BTE SZE
338 1 338
KELLOGG,ALL-BRAN ORIGINAL 1020 242 4.2
KELLOGG,FROSTD MINI-WHEATS,BITE SIZE 345 8 43.1
KELLOGG,PUFFED WHEAT 475 3 158.3
KELLOGG,FROSTD MINI-WHEATS,ORIGINAL 352 10 35.2
MALT-O-MEAL,FRSTD MINI SPOONERS 340 18 18.9
MALT-O-MEAL,MAPLE & BRWN SGR HOT WHT
CRL,DRY
130 10 13
MALT-O-MEAL,PUFFED RICE CRL 103 5 20.6
MALT-O-MEAL,PUFFED WHEAT CRL 412 10 41.2
POST,HONEY NUT SHREDDED WHEAT 253 22 11.5
POST,SHREDDED WHEAT,BITE-SIZE 327 19 17.2
POST,SHREDDED WHEAT,SPOON-SIZE 415 7 59.3
PUFFED KASHI 333 10 33.3
QUAKER,100% NAT CRL W/ OATS,HONEY,&
RAISINS
485 54 9
QUAKER,100% NAT GRANOLA OATS & HONEY 463 50 9.3
QUAKER,KRETSCHMER HONEY CRUNCH WHEAT GERM 964 11 87.6
QUAKER,KRETSCHMER TSTD WHEAT BRAN 1284 6 214
QUAKER,KRETSCHMER WHEAT GERM,REG 1097 6 182.8
QUAKER,QUAKER PUFFED RICE 116 5 23.2
QUAKER,QUAKER PUFFED WHEAT 364 5 72.8
QUAKER,SHREDDED WHEAT,BAGGED CRL 354 4 88.5
QUAKER,SUN COUNTRY GRANOLA W/ ALMONDS 388 33 11.8
RICE,PUFFED,FORT 113 3 37.7
WHEAT GERM,TSTD,PLN 947 4 236.8
WHEAT,PUFFED,FORT 348 4 87
WHEAT,SHREDDED,PLN,SUGAR & SALT FREE 376 6 62.7