Supplemental Sources of Potassium
and Foods High in Potassium
- Low in Sodium

coconut water

Supplemental sources of potassium can include healthy tropical drinks. 

And the foods high in potassium and low in sodium can really help to elevate your potassium levels to balance out excess sodium in your diet.

However, you do need a certain amount of sodium in your body.  And there are certain drinks that are known for their ability to raise both potassium and sodium levels quite effectively.

And getting your supplemental sources of potassium from real foods high in potassium is probably the best way to get more potassium.

Foods High in Potassium & Low in Sodium

Raw Pistachios (1 cup)..............1261 to 1 ratio

Medjool Dates (5 pitted).............835 to 1 ratio

Almonds (1 cup ground).............670 to 1 ratio

Hazelnuts or Filberts (1 cup chopped)..................................782 to 0 ratio

Pecans (1 cup chopped)............447 to 0 ratio

English Walnuts (1/2 cup chopped)..................................258 to 1 ratio

Banana (1 medium)....................................422 to 1 ratio

Prunes (5 pitted).......................348 to 1 ratio

Buckwheat (1/2 cup)...........................................391 to 1 ratio

Red & Pink Grapefruit (1 cup sections w/juice)....................................311 to 0 ratio

Raw Strawberries (1 cup whole)......................................220 to 1 ratio

Raw Apple w/skin (1 cup chopped)..................................134 to 1 ratio

White Beans (1/4 cup boiled)........................................207 to 1 ratio

Lentils (1/4 cup boiled)................183 to 1 ratio

Fresh Watermelon (4 oz. cubes).......................................126 to 1 ratio

Raw Lemon Juice (1/2 cup)..........................................152 to 1 ratio

Dried Figs (2 figs)...........................................112 to 1 ratio

Raw Coconut Cream (1 oz.)...............................................91 to 1 ratio

Cacao Powder (1 tbsp).............................................87 to 0 ratio

Foods High in Sodium & Low in Potassium

Most processed foods will have a huge amount of salt or sodium added during the production of these types of foods.  And a lot of the potassium that was once in the original food will be lost.

That is why you should limit the amount of processed foods and anything that is way too high in sodium like white table salt, baking soda, and baking powder.

Soy Sauce or Shoyu

Teriyaki Sauce

Fish Sauce

Oyster Sauce

Fast Foods like Burger and Fries, Pizza, etc.

Salted Snacks like Chips, Pretzels, Popcorn, etc.

Canned Soups

Canned Seafood

Processed Meats like Bacon, Hot Dogs, Pastrami, Ham, Bologna, etc.

Cured Fish like Lox

Worcestershire Sauce

Barbeque Sauces

Cheese like Parmesan, Roquefort, Blue Cheese

Pickles

Fermented Vegetables (unless made with lower amts. of salt)

It's best to get the sodium that comes from whole foods found in nature and avoid (as much as possible) the foods that were "processed" to contain high amounts of sodium.

Your body does need a certain amount of sodium to function properly, just not the kind of sodium (or bad salt) that comes with overly processed foods.

Special Drinks High in Potassium

Coconut Water - has approx. 600 mg. of potassium and 252 mg. of sodium per 1 cup serving.

This water is naturally sweet and very refreshing. It is considered a very effective re-hydration drink because it contains both potassium and sodium in a good ratio.

Coconut water health benefits include being a very effective electrolyte replacement as this water is very similar to our blood.

Coconut water can come from young coconuts or more mature coconuts and is one of the most nutritious drinks around.

Supplemental Sources of Potassium

Great supplemental sources of potassium are fresh made juices.

Drinking fresh juice is a lot easier than chewing on a bunch of produce and it's kind of the lazy way to get a good amount of high potassium foods into your body quickly.

You can use a high speed blender to make these supplemental sources of potassium, but using a really good juicer is probably the ideal situation - if you want the most nutrition.

And it's up to you on what fruits and vegetables work best for your particular needs.

This recipe is just an example to show you how to get your potassium in foods - easily.

There are many many variations that you can try when making fresh juice.

It's a great way to get important electrolytes like potassium as well as some healthy sodium because plant foods usually come with a little sodium.

And I think it's best to change up your produce, so that you will get a variation of nutrients.

You can also add some fat like raw coconut cream to your fresh juice to make it more Keto-friendly.

Fresh Juice Recipe
(700 Mg. Potassium & 146 Mg. Sodium)

Ingredients:

  • 3 Med. Stalks Celery
  • 1 Med. Carrot
  • 1 Cup Cilantro Leaves
  • 1/2 Med. Pear

Instructions:

You can put these ingredients through a juicer or blend in a high speed blender.

Potassium Supplements

If you choose to use potassium supplements, choose an organic form of potassium supplements.

Organic forms of supplements usually perform the best in your body.

If you have Kidney Disease, Heart Disease, Diabetes, Addison's Disease, Stomach Problems like Ulcers, a Chronic Condition, take Medications, or Pregnant you should always consult with a doctor before taking potassium supplements.

Organic Potassium - includes gluconate, orotate, and citrate.

Inorganic Potassium - includes sulfate, chloride, oxide, and carbonate.

Most potassium supplements are around 99 mg. per dose and this helps to prevent an overdose of potassium.

The Potassium in Foods should be Enough

A person who eats a well balanced diet that includes fresh fruits and vegetables every day should not have a problem getting enough potassium in foods.

Especially if you're into juicing your fruits and vegetables!  And drinking a glass of coconut water may be one of the easiest and tastiest supplemental sources of potassium.

Just remember that potassium in foods is found abundantly in fresh meats, fresh fish, and in dairy foods.  And that nuts make great supplemental sources of potassium.

And if you concentrate on eating "whole" foods and limiting processed foods, you will end up with a much better potassium to sodium ratio.


Return to Potassium Rich Foods

Return to Healthy Foods