High Potassium Foods – Table of Values For Nuts

Now that it is fall, it is time for “roasted chestnuts on an open fire.”  Well, maybe not quite yet.  But you still may be interested in one group of great high potassium foods – nuts. Here is a table of potassium and sodium values for 100 gm of each nut listed, so you can compare the relative values of equal amounts. They are all great sources of potassium with little sodium, if not salted. The potassium and sodium values are in milligrams. The USDA Nutrient Database is the source of all values except the ratio of potassium to sodium, which we calculated. Source – USDA Nutrient Database, release 22.

Food K Na Ratio K:Na
ALMONDS 705 1 705
ALMONDS,BLANCHED 687 28 24.5
ALMONDS,DRY RSTD,NO SALT 746 1 746
ALMONDS,HONEY
RSTD,UNBLANCHED
560 130 4.3
ALMONDS,OIL RSTD,NO SALT 699 1 699
BEECHNUTS,DRIED 1017 38 26.8
BRAZILNUTS,DRIED,UNBLANCHED 659 3 219.7
BREADFRUIT SEEDS,RAW 941 25 37.6
BREADNUT TREE SEEDS,DRIED 2011 53 37.9
BREADNUT TREE SEEDS,RAW 1183 31 38.2
BUTTERNUTS,DRIED 421 1 421
CASHEW NUTS,DRY RSTD,NO SALT 565 16 35.3
CASHEW NUTS,OIL RSTD,NO SALT 632 13 48.6
CASHEW NUTS,RAW 660 12 55
CHESTNUTS,CHINESE,RAW 447 3 149
CHESTNUTS,CHINESE,ROASTED 477 4 119.2
CHESTNUTS,EUROPEAN,DRIED,PEELED 991 37 26.8
CHESTNUTS,EUROPEAN,DRIED,UNPEELED 986 37 26.6
CHESTNUTS,EUROPEAN,RAW,PEELED 484 2 242
CHESTNUTS,EUROPEAN,RAW,UNPEELED 518 3 172.7
CHESTNUTS,EUROPEAN,RSTD 592 2 296
CHESTNUTS,JAPANESE,DRIED 768 34 22.6
CHESTNUTS,JAPANESE,RAW 329 14 23.5
CHESTNUTS,JAPANESE,RSTD 427 19 22.5
CHIA SEEDS,DRIED 160 19 8.4
COCONUT MEAT,DRIED,UNSWTND 543 37 14.7
COCONUT MEAT,RAW 356 20 17.8
COTTONSEED KRNLS,RSTD
(GLANDLESS)
1350 25 54
FLAXSEED 813 30 27.1
GINKGO NUTS,RAW 510 7 72.9
HICKORYNUTS,DRIED 436 1 436
LOTUS SEEDS,RAW 367 1 367
MACADAMIA NUTS,DRY RSTD,NO
SALT
363 4 90.8
MACADAMIA NUTS,RAW 368 5 73.6
MIXED NUTS,OIL
RSTD,W/PNUTS,NO SALT
581 11 52.8
MIXED NUTS,OIL RSTD,NO
PNUTS,NO SALT
544 11 49.5
PECANS,DRY RST,NO SALT 424 1 424
PECANS,OIL RSTD,NO SALT 392 1 392
PILINUTS,DRIED 507 3 169
PINE NUTS,DRIED 597 2 298.5
PINE NUTS,PINYON,DRIED 628 72 8.7
PISTACHIO NUTS,DRY RSTD,NO
SALT
1042 10 104.2
PISTACHIO NUTS,RAW 1025 1 1025
PUMPKIN&SQUASH SD
KRNLS,DRIED
809 7 115.6
SAFFLOWER SD KRNLS,DRIED 687 3 229
SESAME SEEDS,WHOLE,DRIED 468 11 42.5
SISYMBRIUM SEEDS,WHL,DRIED 2130 92 23.2
SUNFLOWER SD KRNLS,DRIED 645 9 71.7
WALNUTS,BLACK,DRIED 523 2 261.5
WALNUTS,ENGLISH 441 2 220.5

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