High Potassium Foods – Wild Game Table

Many people will be surprised to see wild game as a high potassium food. Usually vegetables, fruits, dried fruits, and spices are the major categories mentioned. But wild game has many desirable characteristics. In the table are included those game with a ratio of potassium to sodium of better than 3 to 1. The potassium content varies from 224 for bear to 390 for beefalo for a single 3 oz (85 gm) serving.

There is a big difference in the fat content of wild game versus beef in that the total fat content of wild game is generally much lower. It never reaches 18% by weight as it can for beef, and only reaches double digits for bear, pan-broiled deer, and roasted muskrat. For most wild game the fat content accounts for only 12 to 25% of calories (1.8 to 4% by weight), and is only 7% for roasted moose (0.97% by weight). This can make it a healthier choice.

All the meat listed is from wild game except for the entries for bison that were labeled “grass-fed,” and rabbit labeled “domesticated.”

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 K:Na
Ratio
Antelope, roasted 372 54 6.9
Bear, simmered 263 71 3.7
Beaver, roasted 403 59 6.8
Beefalo, composite of cuts, roasted 459 82 5.6
Bison, chuck, shoulder clod, separable lean only, 3-5 lb
roast, braised
316 57 5.5
Bison, ground, pan-broiled 341 73 4.7
Bison, ground, grass-fed 353 76 4.6
Bison, ribeye, separable lean only, 1″ steak, broiled 371 52 7.1
Bison, separable lean only, roasted 361 57 6.3
Bison, top round, separable lean only, 1″ steak, broiled 382 41 9.3
Bison, top sirloin, separable lean only, 1″ steak, broiled 387 53 7.3
Boar, wild, roasted 396 60 6.6
Buffalo, water, roasted 313 56 5.6
Caribou, roasted 310 60 5.2
Deer, roasted 335 54 6.2
Deer, ground, pan-broiled 364 78 4.7
Deer, loin, separable lean only, 1″ steak, broiled 398 57 7
Deer, shoulder clod, separable lean only, 3-5 lb roast,
braised
313 52 6
Deer, tenderloin, separable lean only, 0.5-1 lb roast,
broiled
434 57 7.6
Deer, top round, separable lean only, 1″ steak, broiled 377 45 8.4
Elk, roasted 328 61 5.4
Elk, ground, pan-broiled 354 85 4.2
Elk, loin, separable lean only, broiled 404 54 7.5
Elk, round, separable lean only, broiled 392 51 7.7
Elk, tenderloin, separable lean only, broiled 392 50 7.8
Moose, roasted 334 69 4.8
Muskrat, roasted 320 95 3.4
Rabbit, domesticated, composite of cuts, roasted 383 47 8.1
Rabbit, domesticated, composite of cuts, stewed 300 37 8.1
Rabbit, wild, stewed 343 45 7.6