High Potassium Foods – Veal Table

Veal is one of the high potassium foods. As such, it can help protect against hypertension, osteoporosis and kidney stones. The ratio of potassium to sodium is between 3 and 6 for the included cuts. The amount of potassium in a 3 oz serving varies from 246 to 376 mg.

The table includes only the lean cuts with separable fat removed, and only includes cooked meat values. Fat always reduces the potassium value of a meat, and adds unhealthy calories. Healthy fats are found in plants and a few animal sources, such as salmon. 40-50% of the fat calories in veal come from saturated fat, the “bad” fat that contributes to clogged arteries. But one of the favorable aspects about veal is that it gets only about 20 to 30% of its calories from fat. 2/3 or more of its calories come from protein. Like all meats it has no sugar, carbohydrates or fiber. If not taken in excess, it can add more potassium and protein to your diet in a healthy manner.

 

The weights for the potassium and sodium are milligrams. The potassium and sodium values given are for 100 grams (about 3 1/2 oz) of food.

As usual, K is potassium, and 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
Veal, breast, whole, boneless, separable lean only, braised 289 68 4.2
Veal, composite of trimmed retail cuts, separable lean
only, cooked
338 89 3.8
Veal, cubed for stew (leg and shoulder), separable lean
only, braised
342 93 3.7
Veal, ground, broiled 337 83 4.1
Veal, leg (top round), separable lean only, braised 387 67 5.8
Veal, leg (top round), separable lean only, pan-fried, not
breaded
442 77 5.7
Veal, leg (top round), separable lean only, roasted 393 68 5.8
Veal, loin, separable lean only, braised 297 84 3.5
Veal, loin, separable lean only, roasted 340 96 3.5
Veal, rib, separable lean only, braised 318 99 3.2
Veal, rib, separable lean only, roasted 311 97 3.2
Veal, shank (fore and hind), separable lean only, braised 309 94 3.3
Veal, shoulder, arm, separable lean only, braised 347 90 3.9
Veal, shoulder, arm, separable lean only, roasted 356 91 3.9
Veal, shoulder, blade, separable lean only, braised 305 101 3
Veal, shoulder, blade, separable lean only, roasted 310 102 3
Veal, shoulder, whole (arm and blade), separable lean only,
braised
319 97 3.3
Veal, shoulder, whole (arm and blade), separable lean only,
roasted
327 97 3.4
Veal, sirloin, separable lean only, braised 339 81 4.2
Veal, sirloin, separable lean only, roasted 365 85 4.3