High Potassium Foods — Spices Table

The Holiday Season is upon us and has foods loaded with spices. Most of the spices are high potassium foods, and contain very little sodium. As such, they have the desirable 3 to 1 ratio of potassium to sodium that improves blood pressure, cardiac risk, stroke risk, and bone density.

Although they have a great ratio, they are only used in small amounts. So they need help from the dish they are flavoring for you to reach the desired 4.7 grams of potassium daily. However, you can add all the spice you want, knowing that in addition to tasting great, you are improving your health.

So pick your favorite spices for the Holidays and for everyday use. Any on this table will be good. Find your favorite combinations of spices. Just don't add that “pinch of salt” that so many recipes call for.

As usual, the values for potassium (K) and sodium (Na) are in milligrams. The values are for 100 grams of food.

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 Ratio K:Na
Allspice, ground 1044 77 13.6
Anise seed 1441 16 90.1
Basil, dried 3433 34 101
Basil, fresh 295 4 73.8
Bay leaf 529 23 23
Caraway seed 1351 17 79.5
Cardamom 1119 18 62.2
Celery seed 1400 160 8.8
Chervil, dried 4740 83 57.1
Cinnamon, ground 431 10 43.1
Cloves, ground 1102 243 4.5
Coriander leaf, dried 4466 211 21.2
Coriander seed 1267 35 36.2
Cumin seed 1788 168 10.6
Curry powder 1543 52 29.7
Dill seed 1186 20 59.3
Dill weed, dried 3308 208 15.9
Dill weed, fresh 738 61 12.1
Fennel seed 1694 88 19.2
Fenugreek seed 770 67 11.5
Garlic powder 1193 60 19.9
Ginger, ground 1343 32 42
Mace, ground 463 80 5.8
Marjoram, dried 1522 77 19.8
Mustard seed, ground 738 13 56.8
Nutmeg, ground 350 16 21.9
Onion powder 985 73 13.5
Oregano, dried 1260 25 50.4
Paprika 2344 34 68.9
Parsley, dried 2683 452 5.9
Pepper, black 1259 44 28.6
Pepper, red or cayenne 2014 30 67.1
Pepper, white 73 5 14.6
Peppermint, fresh 569 31 18.4
Poppy seed 719 26 27.7
Poultry seasoning 684 27 25.3
Pumpkin pie spice 663 52 12.8
Rosemary, dried 955 50 19.1
Rosemary, fresh 668 26 25.7
Saffron 1724 148 11.6
Sage, ground 1070 11 97.3
Savory, ground 1051 24 43.8
Spearmint, dried 1924 344 5.6
Spearmint, fresh 458 30 15.3
Tarragon, dried 3020 62 48.7
Thyme, dried 814 55 14.8
Thyme, fresh 609 9 67.7
Turmeric, ground 2525 38 66.4
Vanilla extract 148 9 16.4
Vanilla extract, imitation,
alcohol
98 4 24.5
Vanilla extract, imitation,
no alcohol
0 3 0
Vinegar, balsamic 112 23 4.9
Vinegar, cider 73 5 14.6
Vinegar, red wine 39 8 4.9