Recent Blog Articles

Pouring from an empty cup? Three ways to refill emotionally

Give praise to the elbow: A bending, twisting marvel

Sneezy and dopey? Seasonal allergies and your brain

The FDA relaxes restrictions on blood donation

Apps to accelerometers: Can technology improve mental health in older adults?

Swimming and skin: What to know if a child has eczema

A muscle-building obsession in boys: What to know and do

Natural disasters strike everywhere: Ways to help protect your health

Dementia: Coping with common, sometimes distressing behaviors

Screening tests may save lives — so when is it time to stop?

Heart Health

Sodium, potassium together influence heart health

September 1, 2011

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

To continue reading this article, you must log in.

Subscribe to Harvard Health Online for immediate access to health news and information from Harvard Medical School.

Research health conditions
Check your symptoms
Prepare for a doctor's visit or test
Find the best treatments and procedures for you
Explore options for better nutrition and exercise

Learn more about the many benefits and features of joining Harvard Health Online »

I'd like to receive access to Harvard Health Online for only $4.99 a month.

Sign Me Up

Already a member? Login ».

Share This Page

Print This Page

Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.