High Potassium Recipe photo

Potassium in Food Chart

Keith Taylor
Acid Alkaline Food Lists, Favorite Foodary Food Pages
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Potassium is one of three alkaline components of the PRAL calculation for pH Balance Diet Score.

We need potassium for several functions in our bodies, and it is also important for balancing the effects of too much sodium. The risks of average diets in America are important, and so I turn to Harvard School of Public health once again to share modern nutrition thinking about potassium:

Most Americans consume far too much sodium and far too little potassium, an eating pattern that puts them at higher risk of heart disease and death. Making a few changes in food choices can help shift the balance. Potassium levels are naturally high in vegetables and fruits, and sodium levels are naturally low. Large amounts of sodium are often added to foods during processing. So choosing produce that is fresh or frozen, or choosing foods that have not had salt added in processing, can help curb dietary sodium and boost potassium.

Potassium deficiency can lead to muscle weakness, abnormal heartbeat (arrhythmia), and slightly elevated blood pressure. On the other hand, too much potassium can also be bad for the heart, and kidney patients might need lower than normal intake. So what is normal potassium intake?

Normal Potassium Intake

Kidney patients should receive personal recommendations about potassium intake from their medical team. For healthy people concerned with pH balance, foods high in potassium are an excellent part of alkaline diets. Daily Value for potassium, which is the recommendation used in food labeling, is 3,500mg. However, the Institute of Medicine recommends 4,700mg per day.

In a typical American diet, you might struggle to reach the lower recommendation. My high potassium foods list will help you make better choices to improve your PRAL alkalinity score.

High Potassium Foods List

My high potassium foods list shows all components of the PRAL calculation, with data initially presented in potassium content order. You can click on headings (the nutrient name) for different sequences, and repeat clicking reverses the sort order.

I list foods in serving sizes that provide 100 calories of energy. For pH balance, about 80% of what you eat should be alkaline. Alkaline-forming foods show as negative PRAL scores. You can click links in the table headings for more information.

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 PRAL Nutrients Explanation Cals Help PRAL Help Pro
tein Help		 Phos
phorus Help		 Potas
sium Help		 Mag
nesium Help		 Cal
cium Help

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 Long Description 100 Kcal Serve (g) PRAL Score Pro
tein (g)		 Phos
phorus (mg)		 Potas
sium (mg)		 Mag
nesium (mg)		 Cal
cium (mg)

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 Spinach, raw 435 -51 12.4 213 2426 343 430

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 Spinach, cooked, boiled, drained, without salt 435 -45 12.9 243 2026 378 591

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 Endive, raw 588 -35 7.4 165 1847 88 306

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 Chicory greens, raw 435 -36 7.4 204 1826 130 435

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 Celery, raw 625 -31 4.3 150 1625 69 250

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 Parsley, raw 278 -31 8.3 161 1539 139 383

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 Lettuce, cos or romaine, raw 588 -25 7.2 176 1453 82 194

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 Tomatoes, red, ripe, raw, year round average 556 -23 4.9 133 1317 61 56

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 Lettuce, green leaf, raw 667 -21 9.1 193 1293 87 240

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 Mushrooms, white, cooked, boiled, drained, without salt 357 -13 7.8 311 1271 43 21

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 Tomato products, canned, paste, without salt added 122 -22 5.3 101 1237 51 44

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 Tomatoes, red, ripe, cooked 556 -19 5.3 156 1211 50 61

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 Cocoa, dry powder, unsweetened, processed with alkali 45 -14 8.2 331 1140 216 50

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 Cucumber, peeled, raw 833 -19 4.9 175 1133 100 117

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 Asparagus, cooked, boiled, drained 455 -10 10.9 245 1018 64 105

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 Turnip greens, cooked, boiled, drained, without salt 500 -25 5.7 145 1015 110 685

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 Lettuce, iceberg (includes crisphead types), raw 714 -16 6.4 143 1007 50 129

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 Coffee, instant, regular, powder 28 -19 3.5 86 1001 93 40

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 Tea, instant, unsweetened, lemon-flavored, powder 29 -20 2.1 31 1001 40 8

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 Squash, summer, all varieties, cooked, boiled, drained, without salt 500 -16 4.6 195 960 120 135

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 Broccoli, raw 294 -12 8.3 194 929 62 138

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 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 294 -20 11.8 147 888 241 450

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 Peppers, sweet, green, raw 500 -15 4.3 100 875 50 50

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 Onions, spring or scallions (includes tops and bulb), raw 313 -16 5.7 116 863 63 225

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 Cabbage, cooked, boiled, drained, without salt 435 -14 5.5 143 852 65 209

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 Broccoli, cooked, boiled, drained, without salt 286 -10 6.8 191 837 60 114

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 Kale, cooked, boiled, drained, without salt 357 -15 6.8 100 814 64 257

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 Melons, cantaloupe, raw 294 -15 2.5 44 785 35 26

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 Carrots, raw 244 -14 2.3 85 780 29 80

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 Carrot juice, canned 250 -12 2.4 105 730 35 60

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 Brussels sprouts, frozen, cooked, boiled, drained, without salt 238 -7 8.7 133 690 43 62

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 Cabbage, raw 400 -11 5.1 104 680 48 160

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 Carrots, cooked, boiled, drained, without salt 286 -12 2.2 86 671 29 86

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 Squash, winter, all varieties, cooked, baked, without salt 270 -12 2.4 51 651 35 59

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 Broccoli, frozen, spears, cooked, boiled, drained, without salt 357 -5 11.1 196 643 71 182

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 Mustard greens, cooked, boiled, drained, without salt 385 -9 9.8 162 623 50 454

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 Potato, baked, flesh and skin, without salt 108 -9 2.7 75 575 30 16

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 Beans, snap, green, frozen, cooked, boiled, drained without salt 357 -9 5.3 104 568 68 150

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 Potato, flesh and skin, raw 130 -8 2.6 74 547 30 16

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 Sweet potato, cooked, baked in skin, without salt 111 -9 2.2 60 528 30 42

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 Carrots, frozen, cooked, boiled, drained, without salt 270 -9 1.6 84 519 30 95

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 Broccoli, frozen, chopped, cooked, boiled, drained, without salt 357 -1 11.1 175 507 46 118

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 Milk, dry, nonfat, regular, without added vitamin A and vitamin D 28 -1 10.0 267 496 30 347

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 Peaches, raw 256 -8 2.3 51 487 23 15

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 Strawberries, raw 313 -8 2.1 75 478 41 50

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 Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) 294 1 9.9 297 459 32 359

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 Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) 294 1 9.9 297 459 32 359

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 Orange juice, raw 222 -8 1.6 38 444 24 24

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 Mollusks, clam, mixed species, canned, drained solids 70 6 17.1 230 442 23 46

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 Potatoes, boiled, cooked in skin, flesh, without salt 115 -7 2.1 51 436 25 6

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 Beans, black, mature seeds, raw 29 -4 6.3 103 435 50 36

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 Orange juice, frozen concentrate, unsweetened, undiluted 63 -8 1.5 36 424 21 20

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 Potatoes, baked, flesh, without salt 108 -7 2.1 54 420 27 5

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 Beans, snap, green, cooked, boiled, drained, without salt 286 -6 5.4 83 417 51 126

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 Beans, white, mature seeds, cooked, boiled, without salt 72 -4 7.0 81 404 45 65

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 Bananas, raw 112 -8 1.2 25 402 30 6

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 Beans, pinto, mature seeds, raw 29 -3 6.2 118 401 51 33
High Potassium Food photo

What’s your favorite High Potassium Food?

High Potassium Key Foods List

As well as being important for general health, potassium is an important contributor to alkaline diets. Supplementation is not healthy – you need to make good food choices from the list above.

If you have any questions, experiences, or opinions about potassium in your diet, use the feedback form below.

Leave Potassium Food Chart to read the Foodary Nutrition Blog.

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