Food Sources of Potassium to Augment a Slow Carbohydrate Diet

Remember the goal for the average “Slow Carb Dieter” for preventing low levels of potassium is 20 mEq is typically taken daily.

To calculate mEq and mmol of potassium from mg of potassium, use 39 mg K+ = 1 mEq K+ = 1 mmol K+7,8

Food

Elemental Potassium Content1,3-6

Milligrams (mg)

Milliequivalents (mEq) = Millimoles (mmol)

Dairy (serving size is 8 oz = 1 cup = 240 mL, unless otherwise indicated)
Milk, skim, whole, or buttermilk

350

9

Yogurt, low fat, plain

531

14

Fruits
Apricots, 5 dried

480

12

Avocado (1/4)

300

7-10

Banana (medium)

451

12

Cantaloupe (1/4)

412

11

Kiwi

252

6

Nectarine

288

7

Orange

300

7

Papaya (1/4)

390

10

Peach

305

8

Prunes, 5 dried

365

9

Raisins (1/2 cup = 4 oz = 120 gm)

553

14

Watermelon (1/16)

560

14

Juices (serving size is 4 oz = ½ cup = 120 mL)
Apple juice

148

4

Grapefruit juice

210

6

Orange juice, frozen

252

7

Pineapple juice

148

4

Prune juice

301

8

Tomato juice, low sodium

225

6

Nuts
Almonds, dry roasted (1 oz or 30 gm)

210

5

Salt substitutes (serving size is 1/4 tsp) (contain potassium chloride)
AlsoSalt

356

10

Morton Salt Substitute, NoSalt, Nu-Salt

610-795

15-20

Vegetables (serving size is 8 oz = 1 cup = 240 mL, unless otherwise indicated)
Acorn squash, cooked

896

23

Beets

530

13

Broccoli, frozen, cooked

332

9

Brussel sprouts, cooked

494

13

Butternut squash, cooked

583

15

Collards, frozen, cooked

427

11

Kidney beans, cooked

713

18

Lentils, cooked

731

19

Lettuce, 1 head Boston

419

10

Lima beans, frozen, cooked

700

18

Mushrooms

550

14

Pinto beans, cooked

800

20

Potato, baked with skin

844

21

Potato without skin

600

15

Pumpkin, canned

506

12

Soybeans, cooked

972

24

Spinach, raw, cooked

838

21

Split peas, cooked

710

18

Sweet potato, baked with skin

350

9

Tomato

251-273

7

White navy beans, cooked

669

18

Zucchini, cooked, sliced

456

12


 

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