High Potassium Foods

High potassium foods, low potassium foods and associated potassium symptoms info

 
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High Potassium Foods – Soups, Sauces, And Gravy Table

The winter months are a terrific time to have soups. Hot soups can warm you up after being out in the cold. Homemade soups can be a great source of potassium without sodium, and help provide the 3 to 1 ratio that reduces blood pressure and bone loss. Making the soup from the ingredients in some of the previous high potassium foods posts will provide the best ratio and a good amount of potassium to help you reach the Institute of Medicine’s recommended 4.7 grams. Beans, vegetables, and poultry are good choices.

21c11bee7cc8320 High Potassium Foods   Soups, Sauces, And Gravy Table

 

However, most commercially prepared soups have a lot of sodium. The ratios of sodium to potassium are unfavorable, and frequently there is not much potassium. The accompanying table is for commercially prepared soups, sauces and gravies. Of the 462 soups, sauces and gravies listed in the USDA National Nutrient Database for Standard Reference Release 22, these are the only ones that have even a ratio of 1. Even those that are “reduced sodium” or “low sodium” often had a less than 3 to 1 ratio of potassium to sodium. Only 10 entries had better than that ratio.

In previous posts, we discussed preserving the potassium by not cooking in water. But if you preserve the water and consume it as part of the soup, chili, sauce, or gravy, you don’t lose the potassium and will get the full benefit of this important mineral.

The weights all are grams except for the potassium and sodium, which are milligrams. The calories, protein, total fat, carbohydrate, 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 Unit

Calories

Protein

Total Fat

Carbohydrt 

Fiber

Potassium

Sodium

Ratio K:Na

K Per Serving

GRAVY, AU JUS, CANNED

238.4

1 cup

16

1.2

0.2

2.5

0

81

50

1.6

193

GRAVY, MEAT OR POULTRY, LO NA

236

1 cup

53

3.8

2.4

6.16

0.3

81

18

4.5

191

SAUCE, BARBEQUE, LO NA

34.51

1 serving, 2 tbsp

150

0

0.29

36.25

0.6

208

133

1.6

72

SAUCE, CHILI, PEPPER, HOT, IMMAT GRN, CANNED

245

1 cup

20

0.7

0.1

5

1.9

564

25

22.6

1382

SAUCE, SPAGHETTI/MARINARA, READY TO SERVE, LO NA

128.26

1 serving, 1/2 cup

87

1.78

2.69

13.76

2.6

316

30

10.5

405

SAUCE, PEPPER, HOT, CHILI, MATURE RED, CANNED

245

1 cup

21

0.9

0.6

3.9

0.7

564

25

22.6

1382

SAUCE, PIZZA, CANNED, READY TO SERVE

63

.25 cup

54

2.18

1.15

8.67

2

354

185

1.9

223

SAUCE, TOMATO CHILI SAUCE, BTLD, NO SALT, LO NA

273

1 cup

104

2.5

0.3

28.73

0.5

370

20

18.5

1010

SOUP, BEEF & MUSHROOM, LO NA, CHUNK STYLE

251

1 cup

69

4.3

2.3

9.58

0.2

140

25

5.6

351

SOUP, CAMPBELL SOUP, HEALTHY REQUEST, MINESTRONE, CONDENSED

120

1 serving, 1/2 cup

67

2.5

0.42

12.5

2.5

425

383

1.1

510

SOUP, CAMPBELL SOUP, HEALTHY REQUEST, VEG, CONDENSED

126

1 serving, 1/2 cup

79

3.17

0.79

15.08

2.4

397

381

1

500

SOUP, CHICKN BROTH, LO NA, CANNED

240

1 cup

16

2

0.6

1.2

0

86

30

2.9

206

SOUP, CRM OF MUSHROOM, LO NA, READY TO SERVE, CANNED

244

1 cup

53

1

3.7

4.53

0.2

41

20

2

100

SOUP, PEA, LO NA, PREP W/ EQ VOLUME H2O

259.48

1 cup

62

3.2

1.09

9.88

1.9

71

10

7.1

184

SOUP, POTATO SOUP, INST, DRY MIX

38.98

1 serving, 1/3 cup

343

9.2

3.1

76.14

7.6

1248

612

2

486

SOUP, SPLIT PEA SOUP, CANNED, REDUCED NA, PREP W/ H2O OR READY TO SERVE

253

1 cup

71

3.85

0.92

11.83

1.9

183

166

1.1

463

SOUP, SPLIT PEA W/ HAM, CANNED, REDUCED NA, READY TO SERVE

 

 

68

4

0.7

11.4

1.9

204

196

1

 

SOUP, TOMATO, CANNED, CONDENSED, REDUCED NA

303.35

1 can, 10.7 oz

65

1.61

0.56

13.41

1.2

229

22

10.4

695

SOUP, TOMATO, LO NA, W/H2O

247.9

1 serving, 1 cup

30

0.79

0.28

6.57

0.6

112

24

4.7

278

SOUP, VEG CHICKN, CANNED, PREP W/ H2O, LO NA

241

1 cup

69

5.1

2

8.76

0.4

153

35

4.4

369

SOUP, VEG SOUP, CONDENSED, LO NA, PREP W/ EQ VOLUME H2O

253

1 cup

33

1.1

0.45

6.06

1.1

217

194

1.1

549

SOUP, VEG, CANNED, LO NA, CONDENSED

 

 

65

2.2

0.9

12.11

2.1

433

385

1.1

 

 

 

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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.

Practical Guide

Scientific Explanation

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