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-   -   High Potassium - Low Calories Food List (K:calories ratio) (http://www.fitday.com/fitness/forums/food-talk/5396-high-potassium-low-calories-food-list-k-calories-ratio.html)

VitoVino 10-05-2011 07:10 PM

High Potassium - Low Calories Food List (K:calories ratio)
 
http://www.mediafire.com/imgbnc.php/...2976dc016g.jpg
106

ALL FRUITS, VEGETABLES, NUTS, LEGUMES, & BEANS ARE RAW UNLESS OTHERWISE NOTED.

Items in blue are not listed on FitDay.


Part 1



"Original No Salt" Na free alternative: Off the chart! 650 mg K and ZERO calories per 1/4 tsp.

Beet Greens: 34.64 mg/cl [1524 mg K; 7 g fib; 9 g cb; 44 cl]

Swiss Chard, boiled: 27.45 mg/cl [1098 mg K; 4 g fib; 8 g cb; 40 cl]

Spinach: 24.26 mg/cl [1116 mg K; 4 g fib; 7 g cb; 46 cl]

Zucchini: 21.86 mg/cl [918 mg K; 2 g fib; 6 g cb; 42 cl]

Bamboo shoots: 19.74 mg/cl [1066 mg K; 4 g fib; 10 g cb; 54 cl]

Chinese Cabbage, (Bok Choy): 19.38 mg/cl [504 mg K; 2 g fib; 4 g cb; 26 cl]

Cress: 18.94 mg/cl [1212 mg K; 2 g fib; 11 g cb; 64 cl]

Endive: 18.47 mg/cl [628 mg K; 6 g fib; 7 g cb; 34 cl]

Brown Mushrooms, Italian, or Crimini: 16.59 mg/cl [896 mg K; 1 g fib; 8 g cb; 54 cl]

V8 Juice, low sodium, 8 oz. : 16.40 mg/cl [820 mg K; 2 g fib; 10 g cb; 50 cl]

Fennel bulb: 16.25 mg/cl [520 mg K; 3 g fib; 6 g cb; 32 cl]

Celery: 16.25 mg/cl [520 mg K; 3 g fib; 6 g cb; 32 cl]

Palm Hearts: 15.70 mg/cl [3612 mg K; 3 g fib; 51 g cb; 230 cl]

Parsley: 15.35 mg/cl [1105 mg K; 7 g fib; 13 g cb; 72 cl]

Radish: 14.56 [466 mg. K; 3 g fib; 7 g cb; 32 cl]

Lettuce, cos or romaine: 14.53 mg/cl [494 mg K; 4 g fib; 7 g cb; 34 cl]

Mushrooms: 14.45 mg/cl [636 mg K; 2 g fib; 7 g cb; 44 cl]

Mustard greens: 13.62 mg/cl [708 mg K; 7 g fib; 9 g cb; 52 cl]

Green Tea: 13.60 mg/cl [64 mg K; 0 g fib; 0.5 g cb; 5 cl]

Tomatoes: 13.17 mg/cl [474 mg K; 2 g fib; 8 g cb; 36 cl]

Coconut water, 8 oz.: 13.16 mg/cal [567 mg K; 3 g fib; 8 g cb; 43 cl]

Pumpkin: 13.08 mg/cl [680 mg K; 1 g fib; 13 g cb; 52 cl]

Cauliflower: 12.12 mg/cl [606 mg K; 5 g fib; 11 g cb; 50 cl]

Cucumber: 11.33 mg/cl [272 mg K; 1 g fib; 4 g cb; 24 cl]

Squash, winter type: 10.29 mg/cl [700 mg K; 3 g fib; 17 g cb; 68 cl]

Iceberg lettuce: 10.07 mg/cl [282 mg K; 2 g fib; 6 g cb; 28 cl]

Chives: 9.87 mg/cl [592 mg K; 5 g fib; 9 g cb; 60 cl]

Okra: 9.77 mg/cl [606 mg K; 6 g fib; 14 g. cb; 62 cl]

Eggplant: 9.58 mg/cl [460 mg K; 7 g fib; 11 g cb; 48 cl]

Ketchup, Heinz No Salt: 9.50 mg/cl [2235 mg K; 0 fib; 59 g cb; 235 cl]

Turnip greens: 9.25 mg/cl [592 mg K; 6 g fib; 14 g cb; 64 cl]

Brussels sprouts: 9.05 mg/cl [778 mg K; 8 g fib; 18 g cb; 86 cl]

Kale: 8.94 mg/cl [894 mg K; 4 g fib; 20 g cb; 100 cl]

Green Peppers, sweet: 8.75 mg/cl [350 mg K; 3 g fib; 9 g cb; 40 cl]

Broccoli: 8.66 mg/cl [597.7 mg K; 5 g fib; 9 g cb; 69 cl]

Red Peppers, sweet: 8.12 mg/cl [422 mg K; 4 g fib; 12 g cb; 52 cl]

Asparagus: 8.08 mg/cl [404 mg K; 4 g fib; 8 g cb; 50 cl]

Artichoke: 7.87 mg/cl [740 mg K; 11 g fib; 21 g cb; 94 cl]

Cantaloupe: 7.85 mg/cl [534 mg K; 2 g fib; 16 g cb; 68 cl]

Yellow Peppers: 7.85 mg/cl [424 mg K; 2 g fib; 13 g cb; 54 cl]

Red Cabbage: 7.84 mg/cl [486 mg K; 4 g fib; 15 g cb; 62 cl]

Carrots: 7.80 mg/cl [640 mg K; 6 g fib; 19 g cb; 82 cl]

Beets: 7.56 mg/cl [650 mg K; 6 g fib; 19 g cb; 86 cl]

Yams: 6.92 mg/cl [1632 mg K; 8 g fib; 56 g cb; 236 cl]

Cabbage, green: 6.80 mg/cl [340 mg K; 5 g fib; 12 g cb; 50 cl]

Green String Beans: 6.74 mg/cl [418 mg K; 7 g fib; 14 g cb; 62 cl]

Papaya: 6.59 mg/cl [514 mg K; 4 g fib; 20 g cb; 78 cl]

Honeydew melon: 6.33 mg/cl [456 mg K; 2 g fib; 18 g cb; 72 cl]

Guava: 6.13 mg/cl [834 mg K; 11 g fib; 29 g cb; 136 cl]

Apricots, dehydrated (low-moisture): 5.78 mg/cl [3700 mg K; 0 g fib; 166 g cb; 640 cl]

Collards: 5.63 mg/cl [338 mg K; 7 g fib; 11 g cb; 60 cl]

Brewer's Yeast: 5.45 mg/cl [4220 mg K; 40 g fib; 87 g cb; 774 cl]

Sweet potato, baked: 5.28 mg/cl [950 mg K; 7 g fib; 41 g cb; 180 cl]

Ginger root: 5.19 mg/cl [830 mg K; 4 g fib; 36 g cb; 160 cl]

Kiwi: 5.11 mg/cl [624 mg K; 6 g fib; 29 g cb; 122 cl]

Molasses: 5.05 mg/cl [2928 mg K; 0 g fib; 150 g cb; 580 cl]

Parsnips: 5.0 mg/cl [750 mg K; 9 g fib; 36 g cb; 150 cl]

Pinto Beans: 4.95 mg/cl [614 mg K; 0 g fib; 23 g cb; 124 cl]

Peach: 4.87 mg/cl [380 mg K; 3 g fib; 19 g cb; 78 cl]

Strawberries: 4.78 mg/cl [306 mg K; 4 g fib; 15 g cb; 64 cl]

White Potato, baked: 4.77 mg/cl [1037 mg K; 4 g fib; 41 g cb; 217.2 cl]

Rice bran, uncooked: 4.70 mg/cl [2970 mg K; 42 g fib; 99 g cb; 632 cl]

Shallots, raw: 4.64 mg/cl [668 mg K; 0 fib; 34 g cb; 144 cl]

Nectarine: 4.57 mg/cl [402 mg K; 3 g fib; 21 g cb; 88 cl]

Yogurt, plain, nonfat milk: 4.55 mg/cl [510 mg K; 0 g fib; 15 g cb; 112 cl]

Black Beans: 4.35 mg/cl [2966 mg K; 30 g fib; 125 g cb; 682 cl]

Grapefruit: 4.34 mg/cl [278 mg K; 2 g fib; 16.2 g cb; 64 cl]

Rockfish: 4.31 mg/cl [810 mg K; 0 g fib; 0 g cb; 188 cl]

Clams, raw: 4.24 mg/cl [628 mg K; 0.0 g fib; 5 g cb; 148 cl]

Orange Juice, 8 oz. : 4.23 mg/cl [481 mg K; 0.6 g fib; 27 g cb; 113 cl]

Dried Seaweed: 4.17 mg/cl [2488 mg K; 11 g fib; 105 cb; 596 cl]

Lima Beans: 4.13 mg/cl [934 mg K; 9 g fib; 40 g cb; 226 cl]

Tuna, raw: 4.11 mg/cl [888 mg K; 0 g fib; 0 g cb; 216 cl]

Halibut, Atlantic and Pacific, raw: 4.09 mg/cl [900 mg K; 0 g fib; 0 g cb; 220 cl]

Plantain: 4.09 mg/cl [998 mg K; 5 g fib; 64 cb; 244 cl]

Snapper, dry cooked: 4.07 mg/cl [1044 mg K; 0 g fib; 0 g cb; 256 cl]

White Beans, boiled: 4.04 mg/cl [1122 mg K; 13 g fib; 50 g cb; 278 cl]

Trout, wild rainbow, raw: 4.04 mg/cl [962 mg K; 0 fib; 0 cb; 238 cl]

Red Kidney Beans: 4.03 mg/cl [2718 mg K; 30 g fib; 123 g cb; 674 cl]

++++++ (all foods above banana are listed) ++++++

Banana: 4.02 mg/cl [716 mg K; 5 g fib; 46 g cb; 178 cl]

-------------- (only select foods listed below) ------------

Cod, baked/broiled: 3.89 mg/cl [952 mg K; .03 g fib; .8 g cb; 245 cl]

Watermelon: 3.73 mg/cl [224 mg K; 0.8 g fib; 15 g cb; 60 cl]

Sweet Onions: 3.71 mg/cl [238 mg K; 2 g fib; 15 g cb; 64 cl]

Milk, 1%, 8 oz.: 3.57 mg/cl [366 mg K; 0 g fib; 12 g cb; 103 cl]

Plum: 3.41 mg/cl [314 mg K; 3 g fib; 23 g cb; 92 cl]

Figs: 3.14 mg/cl [464 mg K; 6 g fib; 38 g cb; 148 cl]


(Part 2 continued below)

VitoVino 10-05-2011 07:10 PM

High Potassium - Low Calories Food List (K:calories ratio)
 
Part 2


Corn: 3.14 mg/cl [540 mg K; 5 g fib; 38 g cb; 172 cl]

Prunes, dehydrated: 3.12 mg/cl [2116 mg K; 0 g fib; 178 g cb; 678 cl]

Soybeans: 3.12 mg/cl [2940 mg K; 35 g fib; 67 g cb; 942 cl]

Avocado: 3.03 mg/cl [970 mg K; 13 g fib; 17 g cb; 320 cl]

Green Peas: 3.01 mg/cl [488 mg K; 10 g fib; 29 g cb; 162 cl]

Durian: 2.97 mg/cl [872 mg K; 8 g fib; 54 g cb; 294 cl]

Raspberries: 2.90 mg/cl [302 mb K; 13 g fib; 24 g cb; 104 cl]

Raisins, seeded: 2.79 mg/cl [1650 mg K; 14 g fib; 157 g cb; 592 cl]

Grapes: 2.77 mg/cl [382 mg K; 2 g fib; 36 g cb; 138 cl]

Lentils: 2.70 mg/cl [1910 mg K; 61 g fib; 120 g cb; 706 cl]

Dates, medjool: 2.51 mg/cl [1392 mg K; 13 g fib; 150 g cb; 554 cl]

Pineapple: 2.40 mg/cl [230 mg K; 3 g fib; 25 g cb; 96 cl]

Salmon, baked/broiled: 2.31 mg/cl [789 mg K; .04 g fib; 1 g cb; 342 cl]

Apple: 2.06 mg/cl [214 mg K; 5 g fib; 28 g cb; 104 cl]

Pear: 2.05 mg/cl [238 mg K; 6 g fib; 31 g cb; 116 cl]

Pistachio nuts: 1.84 mg/cl [2050 mg K; 21 g fib; 56 g cb; 1114 cl]

Sunflower seeds, dry roasted: 1.46 mg/cl [1700 mg K; 18 g fib; 48 g cb; 1164 cl]

Blueberries: 1.35 mg/cl [154 mg K; 5 g fib; 29 g cb; 114 cl]

Almonds: 1.26 mg/cl [1456 mg K; 24 g fib; 40 g cb; 1156 cl]


NOTE: This is the first ratio list of it's kind, according to Google searches. :cool:


Linkback URL: {http://www.fitday.com/fitness/forums/food-talk/5396-high-potassium-low-calories-food-list-k-calories-ratio.html}

mecompco 10-05-2011 10:54 PM

Potassium is important, I eat a banana and some prunes most every day. I just started taking a potassium supplement as well. Thanks for the list!

Regards,
Michael

VitoVino 10-05-2011 11:07 PM

Low-Calorie Potassium-Rich Foods (K:calories ratio)
 
You're welcome, Michael! I take Potassium Gluconate every day as well. Sometimes 1, sometimes upwards of 7. And still it's difficult to reach the 4,700 mg. suggested. But I'm slowly getting there, just not there yet.

Also, I've got my sodium under "limited control" to about less than 2,600 mg. daily. Not what "they" recommend, but what "they" recommend is darn near impossible to achieve.

Thanks for prunes. I'll add it to the list! :)

PS: Silly me! I forgot my bananas! I'll add that as well :D

Kumochi 10-05-2011 11:14 PM

Avacado is another good one. Mary

VitoVino 10-05-2011 11:45 PM

Top Foods Highest in Potassium Lowest in Calories (K:calories ratio)
 
'Ricky' Avocado added. Thanks!

taubele 10-06-2011 03:50 PM

I was surprised to find that white beans have a lot - as does orange juice!

Clams also have a lot (I believe - 3 oz. has something like 120 cals and about 534 mg K) and I think tomatoes have a lot!

VitoVino 10-06-2011 05:28 PM

Foods high in potassium (K:calories ratio)
 
You picked some good ones, Terri! But of course, tomatoes! :)

Now you can see where they fit on the list. It's difficult to believe that beans beat bananas, but they do!

Kumochi 10-06-2011 05:35 PM

Thank you for doing this. I am printing off your list. I have to remember to get back on my V8 juice. It used to be a staple in my diet. Mary

VitoVino 10-06-2011 11:20 PM

Potassium to Calories Consumed Ratios (K:calories ratio)
 
You're very welcome, Mary! Check back occasionally because it WILL be updated until I'm satisfied that we've identified most foods with at least the bang per calorie of a banana.

Yeah, I've been drinking V8 juice every day for months now, but I only recently switched to the "low sodium". It's amazing stuff, and I love the taste of it as well. It's great late at night just before I eat a bowl of popcorn. The combination of the two is quite satisfying.


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