Increase potassium and reduce sodium with salt free AlsoSalt.
Foods high in potassium and foods low in potassium are listed below.
You can now salt foods all you like. AlsoSalt tastes great and it's healthy. Its two main ingredients, potassium and L-lysine are completely natural. Both are nutrients that are essential to good health. You not only remove salt from your diet - you are replacing it with nutrients. Our patented process masks the metallic aftertaste found in other salt substitutes. Use it in cooking, baking, or sprinkle it directly on your food.
TO ORDER ON THIS WEBSITE, click on this link to to the order page:Purchase AlsoSalt online. AlsoSalt is also available in the baking/spice aisle in many grocery stores in the United States. For the list of stores visit the Where Can I Buy page. AlsoSalt needs to be used on/in food just like you use salt. Do not taste it directly from the packet or bottle.
While we may be eating too much salt, we are not getting enough potassium in our daily diets. Potassium is a very important nutrient because it helps to lower blood pressure, prevent bone loss and reduce the risk of developing kidney stones. Increasing potassium intake may help high blood pressure. Potassium appears to blunt the blood-pressure-raising effects of salt. The National Academy of Science's Institute of Medicine (IOM) panel members found the case for potassium so compelling that they raised the recommendations from 3,500 mg per day to 4,700 mg.
SEARCH TIP: If you are looking for the potassium content of a specific food, rather than scrolling this list, press Control F (the Control/Ctrl button and the letter F) on your keyboard and type in the box what you searching for. For Mac users, press APPLE and F.
Foods high in potassium
250-500 mg of potassium per stated serving
Fruits
Apricots - 3
Avocados - 1/4
Bananas - 1
Dates - 5
Figs - 3
Kiwi - 1
Nectarines - 1
Oranges - 1
Peaches, fresh - 1
Prunes - 5
Raisins - 1/4 cup
Juices
Orange juice - 1/2 cup
Prune juice - 1/2 cup
Tomato juice - 1/2 cup
V-8 juice - 1/2 cup
Vegetables
Artichokes - 1
Beans: kidney, lima, navy, pinto - 1/2 cup
Greens: beet, collard, mustard, turnip - 1/2 cup
Nuts, all kinds - 1/2 cup
Parsnips - 1/2 cup
Potatoes - 1/2 cup or small
Spinach - 1/2 cup
Split peas, black-eyed peas, lentils - 1/2 cup
Tomatoes - 1
Tomato sauce - 1/4 cup
Winter squash - 1/2 cup
Yams, sweet potatoes - 1/2 cup
Foods medium in potassium
150-250 mg of potassium per stated serving
Fruits
Apple - 1
Cantaloupe melon- 1/2 cup
Cherries - 8-10
Fruit cocktail - 1/2 cup
Honeydew melon - 1/2 cup
Mango - 1/2 medium
Papaya - 1/2 cup
Peaches, canned - 1/2 cup
Pears - 1
Plums - 2
Juices
Apricot nectar - 1/2 cup
Grape - 1/2 cup
Grapefruit - 1/2 cup
Pineapple - 1/2 cup
Vegetables
Broccoli - 1/2 cup
Brussels sprouts - 1/2 cup
Beets - 1/2 cup
Carrots - 1/2 cup
Celery - 1/2 cup
Eggplant - 1/2 cup
Green pepper - 1/2 cup
Mixed vegetables - 1/2 cup
Mushrooms - 1/2 cup
Peanut butter - 2 tablespoons
Foods low in potassium
5-150 mg of potassium per stated serving
Fruits
Applesauce - 1/2 cup
Blackberries - 1/2 cup
Blueberries - 1 cup
Grapes - 1/2 cup
Grapefruit - 1/2 cup
Pears, canned - 1/2 cup
Pineapple - 1/2 cup
Plums, canned - 1/2 cup
Raspberries - 1/2 cup
Rhubarb, cooked - 1/2 cup
Strawberries - 1/2 cup
Tangerines - 1
Watermelon - 1/2 cup
Juices
Apple - 1/2 cup
Cranberry - 1 cup
Grape - 1 cup
Hi-C and other fruit drinks - 1 cup
Kool-Aid - 1 cup
Lemonade and limeade - 1 cup
Peach nectar - 1/2 cup
Tang - 1 cup
Vegetables
Asparagus - 4 spears
Beans, green and waxed - 1/2 cup
Bean sprouts - 1/2 cup
Cabbage - 1/2 cup
Cauliflower - 1/2 cup
Corn - 1/2 cup
Cucumber - 1/2 cup
Lettuce - 1 cup
Okra - 3 pods
Onions - 1/2 cup
Peas - 1/2 cup
Radishes - 5
Rutabagas - 1/2 cup
Summer squash - 1/2 cup
Turnips - 1/2 cup
Water chestnuts - 4
Potassium in Food
Many of the potassium content figures listed below are the average by food type, not brand, for packaged and processed foods. Considering this figure can vary quite dramatically, for a specific brand always check the nutrition facts label.
BEVERAGES, mg of potassium per stated serving
Alcoholic
Beer, regular, 12 fl oz - 96
Beer, light, 12 fl oz - 74
Daiquiri, from recipe, 2 fl oz - 13
Gin, 1.5 fl oz - 1
Pina colada, from recipe, 4.5 fl oz - 100
Rum, 1.5 fl oz - 1
Vodka, 1.5 fl oz - 1
Whiskey, 1.5 fl oz - 1
Wine, table, red, 3.5 fl oz - 115
Wine, table, white, 3.5 fl oz - 82
Wine, dessert, dry, 3.5 fl oz - 95
Wine, dessert, sweet, 3.5 fl oz - 95
BREAD PRODUCTS, mg of potassium per stated serving
Bagels
Cinnamon raisin, 4" - 132
Cinnamon raisin, 3.5" - 105
Egg bagel, 4" - 61
Egg bagel, 3.5" - 48
Plain bagel, 4" - 90
Onion, poppy seed, sesame seed bagel, 4" - 90
Onion, poppy seed, sesame seed bagel, 3.5" - 72
Bread, 1 slice
Croissant, plain - 67
French bread, 1 slice - 173
Kaiser roll, 1 - 62
Mixed grain bread, 1 slice - 53
Oatmeal bread, 1 slice - 38
Pita (pocket) bread, white, 4" - 34
Pita (pocket) bread, white, 6.5" - 72
Pumpernickel bread, 1 slice - 66
Raisin Bread, 1 slice - 59
Rye bread, 1 slice - 53
Rye bread, reduced calorie, rye, 1 slice - 23
Sourdough bread, 1 slice - 28
Wheat bread, 1 slice - 50
Reduced calorie, wheat, 1 slice - 28
Whole wheat, 1 slice - 71
White bread, 1 slice - 25
Reduced calorie, white, 1 slice - 17
English Muffins
Plain, 1 muffin - 75
Sourdough, 1 muffin - 74
CONDIMENTS AND SAUCES, mg of potassium per stated serving
DAIRY PRODUCTS, mg of potassium per stated serving
Butter, 1 Tablespoon - 3
Butter, unsalted, 1 Tablespoon - 3
Margarine, 1 Tablespoon - 6
Margarine, vegetable oil spread, 1 Tablespoon - 4
Margarine, regular, tub 1 Tablespoon - 5
Cheese, 1 oz
American processed, sliced - 48
Blue - 73
Camembert - 71
Cheddar - 28
Cheddar, low-fat - 19
Colby - 28
Colby, low-fat - 19
Cottage cheese, 1/2 cup - 88
Cottage cheese, low fat, 1/2 cup- 109
Cottage cheese, fat free, 1/2 cup - 23
Cottage cheese, with fruit, 1/2 cup - 23
Feta - 18
Mozzarella - 22
Mozzarella, part skim - 27
Muenster - 38
Neufchatel - 32
Parmesan, grated, 1 Tablespoon - 6
Provolone - 39
Ricotta, 1/2 cup - 129
Ricotta, part skim, 1/2 cup - 154
Swiss - 22
Swiss processed, sliced - 61
Cream cheese, 2 Tablespoons
Cream cheese - 34
Cream cheese, fat free - 50
Eggs, in mg
Egg, whole, medium, 1 - 59
Egg, whole, large, 1 - 67
Egg, whole, extra large, 1 - 78
Egg, white, large, 1 - 54
Egg, yolk, large, 1 - 18
Egg substitute, 1/4 cup (1 egg) - 207
Milk Products, 1 cup
Milk, whole - 349
Milk, 2% - 366
Milk, 1% - 366
Milk, non-fat - 382
Buttermilk - 370
Chocolate milk, ready to drink - 418
Chocolate milk, ready to drink, low fat - 425
Milk, canned, condensed, sweetened, 1/2 cup - 568
Milk, canned, evaporated, 1/2 cup - 425
Cream, half & half, 1 Tablespoon - 20
Cream substitute, liquid, 1 Tablespoon - 29
Whipping cream, heavy, 1 Tablespoon - 11
Whipping cream, light, 1 Tablespoon - 15
Whipped cream, pressurized, 2 Tablespoons - 8
Sour Cream, 2 Tablespoons
Sour cream, regular - 34
Sour cream, reduced fat - 38
Yogurt, 8 oz
Yogurt, whole milk, plain - 352
Yogurt, low fat - 531
Yogurt, skim milk - 579
Yogurt, low fat, fruit flavored - 352
FISH AND SHELLFISH (3 oz raw, not processed) mg of potassium per stated serving
Catfish - 289
Cod - 439
Flounder - 437
Haddock - 339
Halibut - 490
Herring, pickled - 59
Perch, Atlantic - 298
Some medical conditions and medications interfere with the body's ability to excrete excess potassium. Before substantially increasing your potassium intake, check with your doctor.
