What is Potassium
Potassium is a key mineral for the human body because it counteracts sodium in many physiological processes.~GB Health Watch
High doses of dietary potassium are an effective approach for reducing hypertension and related chronic heart diseases caused by high sodium intake.
Although potassium is relatively abundant in food sources, it is generally under-consumed by most people when considering their high level of sodium intake.
Potassium is the chemical element with the symbol K (from Neo-Latin kalium).
It is also one of the seven essential macrominerals. For detailed information read this:
- Ca – calcium
- P – phosporus
- S – sulfur
- K – potassium
- Cl – chloride
- Na – sodium
- Mg – magnesium
What does Potassium do
- muscles contract
- muscle and bone strength
- regulate fluid and mineral balance in and out of body cells,
- maintain normal blood pressure by limiting the effect of sodium
- also may reduce the risk of recurrent kidney stones and bone loss as we age.
The human body requires at least 100 milligrams of potassium daily to support key processes. However, the daily recommendation for potassium is 4,700 milligrams (mg) per day for adults.
Most adults do not meet this recommendation. Potassium supports blood pressure, cardiovascular health, bone strength, and muscle strength.
Potassium from Food Sources
Searching online for Potassium rich foods provides a long list there is, however, a problem when you are on a strict keto diet and on top of it diabetic.
I am splitting up the list into diabetic and a list where carbs don’t matter. Everything in the diabetic low carb list is also good for the other list.
The numbers are for 100g (3.5 oz) of food and the amount of potassium in mg they contain.
Potassium Rich Foods for Diabetics on a Low Carb Keto Diet
This list is for those who eat less than 25 g carbs or below a day. Be careful, some potassium rich foods are also high in carbs! Check out this link so that you can find the potassium content of various foods yourself.
100 g = 3.5 oz | 28 g = 1 oz
- Beet Greens cooked 909 mg per 100 g | 255 mg per 28 g
- Dark Leafy Greens 820 mg per 100 g | 230 mg per 28 g
- Almonds 746 mg per 100 g | 208 mg per 28 g
- Brazil Nuts 659 mg per 100 g | 185 mg per 28 g
- Cream of Tartar 495 mg per 1 tsp (3g)
- Avocado 485 mg per 100 g | 136 mg per 28 g | (high in folate – 22.7mcg)
- Swiss Chard cooked 549 mg per 100 g | 157 mg per 28 g
- Wild Salmon 490 mg per 100 g | 140 mg per 28 g
- Spinach cooked 466 mg per 100 g | 130 mg per 28 g
- Spinach raw 167 mg per 100 g | 47 mg per 28 g
- Rainbow Trout 451 mg per 100 g (folate 11 mcg) | 129 mg per 28 g
- Walnuts 441 mg per 100 g | 123 mg per 28 g
- Bok Choy (Pak Choi) 371 mg per 100 g | 104 mg per 28 g
- Mushrooms white 318 mg per 100 g | 89 mg per 28 g
- Brussels Sprouts cooked 317 mg per 100 g | 88 mg per 28 g
- Broccoli raw 316 mg per 100 g | 88 mg per 28 g
- Broccoli cooked 293 mg per 100 g | 82 mg per 28 g
- Cauliflower raw 303 mg per 100 g | 85 mg per 28 g
- Cauliflower cooked 142 mg per 100 g | 40 mg per 28 g
- Pumpkin seeds 257 mg per 100 g | 64 mg per 28 g
- Zucchini 253 mg per 100 g | 70.8 mg per 28 g
- Radishes 233 mg per 100 g | 65 mg per 28 g
- Asparagus cooked 224 mg per 100 g | 64 mg per 28g
- Asparagus raw 202 mg per 100 g | 58 mg per 28 g
Potassium Rich Foods For Those Who Don’t Limit Carbs
Check out this link so that you can find the potassium content of various foods yourself.
100 g = 3.5 oz | 28 g = 1 oz
- Dry Bean are great for vegetarians: white, lima, pinto, red kidney, black eyes, lentils, chickpeas are the highest in potassium and also in carbs.
- Squash (801 mg)
- Potato (535 mg)
- Acorn Squash (437 mg)
- Fennel (414 mg)
- Banana (358 mg)
- Green Peas cooked (274 mg)
- Artichoke (264 mg)
- Sweet Potato (210 mg)
- Tomato (218 mg)
- Sweet Corn cooked (270 mg)
- Summer Squash (192 mg)
YouTube Videos with Potassium Information
- 5 Foods High in Potassium that Aren’t Bananas – YouTube video by Thomas DeLauer
- The Highest Potassium Foods – YouTube video by Dr Eric Berg
- The shocking truth about Potassium supplements – YouTube video by Dr Alan Mandell, DC
- Food Potassium Sources – Youtube video by Ben Azadi from Keto Kamp
- Potassium and Autoimmune Disease – Youtube video by Dr Greger from Nutrition Facts
- What Potassium does to your body! Health Benefits from Potassium Rich Diet – YouTube video by Holistic Health Coach
- High blood pressure – it’s all about potassium in your diet, not salt!! – YouTube video by Dr. Feuerstein
less than 5g a day of salt is no problem, but low potassium is a problem.
- Potassium more vital for Blood Pressure than low sodium? – YouTube video by Ralph Turchiano
Citation: Cardiovascular benefits associated with higher dietary K vs. lower dietary Na evidence from population and mechanistic studies American Journal of Physiology – Endocrinology And Metabolism, 2017; 312 (4): E348 DOI:10.1152/ajpendo.00453.2016