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SEP 2011
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When it comes to salt and food, the sodium in table salt gets most of the attention for its role in boosting blood pressure and contributing to cardiovascular disease. Potassium should get equal billing for its role in keeping blood pressure in check. Before processed foods became widely available, humans consumed much more potassium than sodium. Today, we get almost twice as much sodium as potassium. A new report from the National Health and Nutrition Examination Survey suggests that this imbalance — more sodium than potassium — contributes to heart disease and premature death. Here are some foods rich in potassium and low in sodium. Note the huge differences between unprocessed foods and the processed or salted foods marked in italics. (A more extensive list of potassium in foods, ranked high potassium content to low, is available from the US Department of Agriculture.)
|
Food |
Amount |
Potassium (mg) |
Sodium (mg) |
Potassium to sodium ratio |
|
Banana, raw |
1 medium |
422 |
1 |
422:1 |
|
Black beans, cooked without salt |
1/2 cup |
305 |
1 |
305:1 |
|
Orange |
1 medium |
232 |
1 |
232:1 |
|
Orange juice |
3/4 cup |
357 |
2 |
178:1 |
|
Grapefruit juice |
3/4 cup |
252 |
2 |
126:1 |
|
Peanuts, dry roasted, no salt |
1 1/2 ounces |
280 |
3 |
93:1 |
|
Peanuts, dry roasted, with salt |
1 1/2 ounces |
280 |
346 |
0.8:1 |
|
Avocado |
1/2 medium |
487 |
7 |
69:1 |
|
Raisins |
1/2 cup |
543 |
8 |
68:1 |
|
Prune juice |
3/4 cup |
530 |
8 |
66:1 |
|
Baked potato, plain, with skin |
1 medium |
926 |
17 |
54:1 |
|
Fast-food French fries |
1 medium order |
655 |
266 |
2.5:1 |
|
Peanut butter, without salt |
2 tablespoons |
208 |
5 |
42:1 |
|
Peanut butter, with salt |
2 tablespoons |
208 |
147 |
1.4:1 |
|
Brussels sprouts, steamed |
1/2 cup |
248 |
7 |
35:1 |
|
Applesauce (jar), no salt |
1/2 cup |
92 |
3 |
31:1 |
|
Applesauce (jar), with salt |
1/2 cup |
78 |
36 |
2.2:1 |
|
Oatmeal, regular |
1 cup |
164 |
9 |
18:1 |
|
Quaker’s Instant Oatmeal |
1 packet |
116 |
249 |
0.5:1 |
|
Cantaloupe |
1/4 medium |
368 |
22 |
17:1 |
|
Halibut, baked |
3 ounces |
490 |
59 |
8:1 |
|
Spinach, boiled |
1/2 cup |
420 |
63 |
7:1 |
|
Salmon, baked |
3 ounces |
244 |
39 |
6:1 |
|
Salmon, canned |
3 ounces/em> |
311 |
399 |
0.8:1 |
|
V8, low-sodium |
1 cup |
820 |
140 |
6:1 |
|
V8, regular |
1 cup |
470 |
480 |
1:1 |
|
Carrots, raw |
1/2 cup |
205 |
44 |
5:1 |
|
Beet greens |
1/2 cup |
655 |
173 |
4:1 |
|
Milk, 1% |
1 cup |
366 |
107 |
3:1 |
|
Cheerios |
1 cup |
171 |
186 |
0.9:1 |
|
Marinara sauce, prepared |
1/2 cup |
406 |
527 |
0.8:1 |
|
Pork and beans, canned |
1 cup |
726 |
1075 |
0.7:1 |
|
Fast-food cheeseburger |
1 regular |
444 |
1176 |
0.4:1 |
|
French bread |
1 medium slice |
82 |
416 |
0.2:1 |
|
Cornflakes |
1 cup |
33 |
266 |
0.1:1 |
|
Source: USDA National Nutrient Database |
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