High Potassium Foods

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

 
« Low Potassium Foods – Grains Table Low Potassium Beverages Table 1 »

Low Potassium Grains Table2

The grains in this table are not as desirable for those on a low potassium diet as those in the last post. They have between 100 and 200 mg of potassium in a serving. However a serving for the flours in the table is a cup of flour, and a single person’s serving from the food item made from the cup of flour is much less. So you will still get only a little potassium and sodium. If made without baking soda, salt or cream of tartar, the final product will be one of the low potassium foods.

f5dad9df2f55c7f Low Potassium Grains Table2Also buckwheat, bulgur, corn flour and wheat flour were not included in the table last week. These can provide a good source of nutrition without too much potassium or sodium. Often one person will eat less at a meal than the table indicates for a serving, especially for the flours.

The values for the flours are what are in the dry flour before using it for baked goods. If the flour is used in baking, and baking soda is added, the sodium content will go way up and this would negate their value to most people on a restricted diet. If the flour is used with cream of tartar because an acidic juice or fluid is added to the flour, such as orange or lime juice, the final product can be too heavy in potassium and will be one of the high potassium foods. If the flour is used by itself as a thickener or for an unleavened product such as a tortilla flat, then the final product may be a low potassium food.

Corn tortillas or wraps can be made with the corn flour listed. Do not use corn meal. It is very different. The advantage of corn tortillas over wheat flour tortillas, other than taste, is that no baking soda or salt needs to be added. The final product has the potassium and sodium proportions listed. A cup of flour makes about 12 tortillas. Traditionally masa flour, which is corn flour made from hominy, has about 3 times the potassium that the listed corn flour has. However, even if masa flour is used, only about 27 mg of potassium and virtually no sodium is in a single tortilla, since no salt or baking soda is added to the flour during cooking. Traditional wheat flour tortillas will have about 200 mg sodium in a single tortilla.

Buckwheat, barley and bulgur are not commonly used as grains in the U.S. But in many parts of the world they make a major part of a meal, as porridge or in a similar fashion to the way rice is often used in the U.S. The total amount eaten must be watched, since it should probably be between 1/2 and 1 cup of cereal to limit potassium. 

The weights all are grams except for the potassium and sodium, which are milligrams. The calories, protein, fat, carbohydrate, fiber, potassium and sodium values given are for 100 grams of food.

As usual, K is potassium, and Na is sodium.

Except for the amount of potassium per serving (which we calculated), the source of data is:

USDA National Nutrient Database Standard Reference – Release 22 

 

Food

Calories

Protein

Total Fat

Carb’drt 

Fiber

Potassium

Sodium

Serving Wt

Serving Size

K:Na Ratio

K per Serving

Barley, pearled, cooked

123

2.26

0.44

28.22

3.8

93

3

157

1 cup

31

146

Buckwheat groats, roasted, cooked

92

3.38

0.62

19.94

2.7

88

4

168

1 cup

22

148

Bulgur, cooked

83

3.08

0.24

18.58

4.5

68

5

182

1 cup

13.6

124

Corn flour, degermed, yellow

375

5.59

1.39

82.75

1.9

90

1

126

1 cup

90

113

Millet, cooked

119

3.51

1

23.67

1.3

62

2

174

1 cup

31

108

Rice flour, white

366

5.95

1.42

80.13

2.4

76

0

158

1 cup

0

120

Rice, brown, medium-grain, cooked

112

2.32

0.83

23.51

1.8

79

1

195

1 cup

79

154

Rice, white, glutinous, raw

370

6.81

0.55

81.68

2.8

77

7

185

1 cup

11

142

Rice, white, medium-grain, raw

360

6.61

0.58

79.34

1.4

86

1

195

1 cup

86

168

Rice, white, short-grain, raw

358

6.5

0.52

79.15

2.8

76

1

200

1 cup

76

152

Wheat flour, white, all-purpose

364

10.33

0.98

76.31

2.7

107

2

125

1 cup

53.5

134

Wheat flour, white, bread

361

11.98

1.66

72.53

2.4

100

2

137

1 cup

50

137

Wheat flour, white, cake

362

8.2

0.86

78.03

1.7

105

2

137

1 cup, unsifted, dipped

52.5

144

Wheat, sprouted

198

7.49

1.27

42.53

1.1

169

16

108

1 cup

10.6

183

Wild rice, cooked

101

3.99

0.34

21.34

1.8

101

3

164

1 cup

33.7

166

 

 

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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.

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