High Potassium Foods

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

 
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Low Potassium Vegetables Table

Most vegetables are high potassium foods, but a few are low potassium foods. For those people on a potassium restricted diet, both are important. The high potassium vegetables are to be avoided or eaten in very small amounts, and the low potassium vegetables are to be preferred. But even those foods low in potassium have to be limited in amount.

ea4a361de479245 Low Potassium Vegetables TableNot all foods in the table are low potassium foods. Some were left in to show how different methods of preparation will affect potassium. Notice how boiling pinto beans draws out the potassium, going from 307 mg in the uncooked bean to 93 in the boiled version. This is an example of how boiling food in water can often lower its potassium content. This is true of many high potassium vegetables too.

Others were left in to show the enormous variation in potassium and sodium that occurs in different types of food that you might think were similar. Different types of seaweed differ enormously. Laver and agar have large amounts of potassium and wakame and kelp are loaded with sodium. Irish moss is the only one with a favorable amount of both.

Some high potassium herbs and condiments were left in since they are used in such small amounts that they only contribute a small amount of potassium to a dish. For example, parsley has a whopping 6300 mg of potassium in 100 gm of parsley. But it is used in very small amounts. A tablespoon only gives 25 mg of potassium.

Most people on a low potassium diet also should be on a low sodium diet. We left a few salted and unsalted versions in so you could see the huge difference in sodium for the two versions. We also included some canned versions for a similar comparison. For example, notice that canned onions have even more sodium than onions that are boiled and cooked with salt.

The main source of dietary vegetables will probably be broccoli, cauliflower, mushrooms, lettuce, zucchini, jicama, and cabbage. Small amounts of other vegetables should be in the diet to prevent nutritional deficiencies. Appropriately small amounts of vegetables from the high potassium vegetables table can be eaten, but calculate the amount of potassium you are getting.

The weights all are grams except for the potassium and sodium, which are milligrams. The calories, protein, 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

Carb’drt 

Fiber

Potassium

Sodium

Serving Wt

Serving Size

K per Serving

Alfalfa seeds, sprouted, raw

23

3.99

2.1

1.9

79

6

28

1 oz

26

Arugula, raw

25

2.58

3.65

1.6

369

27

2

1 leaf

7

Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt

22

1.86

4.1

 

98

51

28

1 oz

28

Beans, pinto, mature seeds, sprouted, raw

62

5.25

11.6

 

307

153

28

1 oz

87

Broccoli raab, raw

22

3.17

2.85

2.7

196

33

40

1 cup, chopped

79

Brussels sprouts, cooked, boiled, drained, with salt

36

2.55

7.1

2.6

317

257

21

1 sprout

67

Brussels sprouts, cooked, boiled, drained, without salt

36

2.55

7.1

2.6

317

21

21

1 sprout

67

Butterbur, canned

3

0.11

0.38

 

12

4

124

1 cup, chopped

15

Cabbage, napa, cooked

12

1.1

2.23

 

87

11

109

1 cup

95

Carrots, baby, raw

35

0.64

8.24

2.9

237

78

15

1 large

36

Carrots, cooked, boiled, drained, without salt

35

0.76

8.22

3

235

58

9.7

1 tbsp

23

Cauliflower, cooked, boiled, drained, without salt

23

1.84

4.11

2.3

142

15

62

.5 cup, (1″ pieces)

88

Chives, freeze- dried

311

21.2

64.29

26.2

2960

70

0.2

1 tbsp

6

Chives, raw

30

3.27

4.35

2.5

296

3

3

1 tbsp, chopped

9

Coleslaw, home- prepared

78

1.29

12.41

1.5

181

23

8

1 tbsp

14

Collards, raw

30

2.45

5.69

3.6

169

20

36

1 cup, chopped

61

Coriander (cilantro) leaves, raw

23

2.13

3.67

2.8

521

46

4

.25 cup

21

Cucumber, with peel, raw

15

0.65

3.63

0.5

147

2

52

.5 cup, slices

76

Epazote, raw

32

0.33

7.44

3.8

633

43

0.8

1 tbsp

5

Ginger root, raw

80

1.82

17.77

2

415

13

2

1 tsp

8

Gourd, white- flowered (calabash), raw

14

0.62

3.39

 

150

2

58

.5 cup, (1″ pieces)

87

Lettuce, green leaf, raw

15

1.36

2.79

1.3

194

28

35

1 cup, shredded

69

Lettuce, red leaf, raw

16

1.33

2.26

0.9

187

25

28

1 cup, shredded

53

Mushrooms, enoki, raw

37

2.66

7.81

2.7

359

3

5

1 large

18

Mushrooms, Jew’s ear, (pepeao), raw

25

0.48

6.75

 

43

9

99

1 cup, slices

43

Mushrooms, shiitake, dried

296

9.58

75.37

11.5

1534

13

3.6

1 mushroom

55

Mushrooms, shiitake, raw

34

2.24

6.79

2.5

304

9

19

1 piece, whole

57

New Zealand spinach, raw

14

1.5

2.5

 

130

130

56

1 cup, chopped

73

Onions, canned, solids and liquids

19

0.85

4.02

1.2

111

371

63

1 onion

70

Onions, frozen, chopped, cooked, boiled, drained, with salt

26

0.77

6

1.7

108

248

15

1 tbsp, chopped

16

Onions, frozen, chopped, cooked, boiled, drained, without salt

28

0.77

6.59

1.8

108

12

15

1 tbsp, chopped

16

Onions, young green, tops only

27

0.97

5.74

1.8

159

15

6

1 tbsp

10

Parsley, freeze- dried

271

31.3

42.38

32.7

6300

391

0.4

1 tbsp

25

Peas, green, frozen, cooked, boiled, drained, with salt

78

5.15

14.26

5.5

110

323

80

.5 cup

88

Peas, green, frozen, cooked, boiled, drained, without salt

78

5.15

14.26

5.5

110

72

80

.5 cup

88

Peppers, hungarian, raw

29

0.8

6.68

 

202

1

27

1 pepper

55

Peppers, sweet, green, cooked, boiled, drained, with salt

26

0.92

6.11

1.2

166

238

12

1 tbsp

19

Peppers, sweet, green, freeze-dried

314

17.9

68.7

21.3

3170

193

0.4

1 tbsp

13

Peppers, sweet, green, frozen, chopped, boiled, drained, without salt

18

0.95

3.9

0.9

72

4

135

1 cup, chopped or strips

97

Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt

16

0.95

3.31

 

72

240

135

1 cup, chopped or strips

97

Peppers, sweet, green, sauteed

127

0.78

4.22

1.8

134

17

28

1 oz

38

Peppers, sweet, red, cooked, boiled, drained, with salt

26

0.92

6.11

1.2

166

238

12

1 tbsp

20

Peppers, sweet, red, frozen, chopped, cooked, boiled, drained, without salt

16

0.95

3.31

 

72

4

135

1 cup, chopped or strips

97

Peppers, sweet, red, sauteed

133

1.04

6.57

1.8

193

21

28

1 oz

55

Pickles, cucumber, dill, low sodium

18

0.62

4.13

1.2

116

18

65

1 medium

75

Pickles, cucumber, sour, low sodium

11

0.33

2.26

1.2

23

18

143

1 cup, chopped or diced

33

Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)

122

0.37

33.73

1.1

32

18

160

1 cup, chopped or diced

51

Pumpkin flowers, raw

15

1.03

3.28

 

173

5

33

1 cup

57

Radish seeds, sprouted, raw

43

3.81

3.6

 

86

6

38

1 cup

33

Seaweed, agar, raw

26

0.54

6.75

0.5

226

9

10

2 tbsp, (1/8 cup)

23

Seaweed, irishmoss, raw

49

1.51

12.29

1.3

63

67

10

2 tbsp, (1/8 cup)

6

Seaweed, kelp, raw

43

1.68

9.57

1.3

89

233

10

2 tbsp, (1/8 cup)

9

Seaweed, laver, raw

35

5.81

5.11

0.3

356

48

26

10 sheets

93

Seaweed, wakame, raw

45

3.03

9.14

0.5

50

872

10

2 tbsp, (1/8 cup)

5

Sesbania flower, raw

27

1.28

6.73

 

184

15

3

1 flower

6

Shallots, raw

72

2.5

16.8

 

334

12

10

1 tbsp, chopped

33

Squash, zucchini, baby, raw

21

2.71

3.11

1.1

459

3

16

1 large

73

Tomatillos, raw

32

0.96

5.84

1.9

268

1

34

1 medium

91

Waterchestnuts, chinese, canned, solids and liquids

50

0.88

12.3

2.5

118

8

70

.5 cup, slices

83

Winged bean leaves, raw

74

5.85

14.1

 

176

9

28

1 oz

50

Winged beans, immature seeds, raw

49

6.95

4.31

 

223

4

44

1 cup, slices

98

Yambean (jicama), cooked, boiled, drained, without salt

38

0.72

8.82

 

135

4

28

1 oz

38

 

 

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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.

Practical Guide

Scientific Explanation

RSS National Library Of Medicine

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