Supplemental Sources of
Potassium and Sodium

Supplemental sources of potassium and sodium will mainly be found in fresh vegetables, herbs, seafood, meats, eggs, and in dairy. 

You'll also find a good source of potassium and sodium in a very popular tropical drink.

Supplemental sources of potassium that contain "real" sodium help to supply 2 very important electrolytes that's needed by your body every day. 

Just remember, you do need a certain amount of sodium to work with potassium in order for your body to function optimally.

Getting your supplemental sources of potassium and sodium from "real" foods is the best way to get these electrolytes into your body.

Supplemental Sources of Potassium (K+)
that Contain "Real" Sodium (Na+)
( based on 100 gram raw serving)

Carrots:  K+ = 320 mg. Na+ = 68 mg.

Broccoli:  K+ = 316 mg. Na+ = 33 mg.

Broccoli Raab:  K+ = 196 mg. Na+ = 33 mg.

Organic Orange Tomatoes:  K+ = 212 mg. Na+ = 42 mg.

Cilantro:  K+ = 521 mg. Na+ = 46 mg.

Parsley:  K+ = 554 mg. Na+ = 56 mg.

Arugula:  K+ = 369 mg. Na+ = 27 mg.

Organic Red Leaf Lettuce:  K+ = 187 mg. Na+ = 25 mg.

Beets:  K+ = 325 mg. Na+ = 78 mg.

Kale:  K+ = 447 mg. Na+ = 43 mg.

Organic Dandelion Greens:  K+ = 397 mg. Na+ = 76 mg.

Chinese Cabbage:  K+ = 252 mg. Na+ = 65 mg.

Cauliflower:  K+ = 303 mg. Na+ = 30 mg.

Celery:  K+ = 260 mg. Na+ = 80 mg.

Spirulina (a green algae):  K+ = 127 mg. Na+ = 98 mg.

Radish:  K+ = 233 mg. Na+ = 39 mg.

Turnips:  K+ = 191 mg. Na+ = 67 mg.

Wild Clams:  K+ = 314 mg. Na+ = 56 mg.

Nori Seaweed:  K+ = 356 mg. Na+ = 48 mg.

Wild Caught Dungeness Crab:  K+ = 354 mg. Na+ = 295 mg.

Shrimp:  K+ = 185 mg. Na+ = 148 mg.

Wild Caught Blue Mussels:  K+ = 320 mg. Na+ = 286 mg.

Wild Caught Sockeye Salmon:  K+ = 391 mg. Na+ = 47 mg.

Wild Caught Chinook Salmon:  K+ = 370 mg. Na+ = 48 mg

Wild Caught Yellow Fin Tuna:  K+ = 444 mg. Na+ = 37 mg.

Halibut:  K+ = 450 mg. Na+ = 54 mg.

Atlantic Cod:  K+ = 413 mg. Na+ = 54 mg.

Wild Caught Rainbow Trout:  K+ = 481 mg. Na+ = 31 mg.

Deer or Venison Ground Meat:  K+ = 330 mg. Na+ = 75 mg.

Bison or Buffalo Ground Meat:  K+ = 307 mg. Na+ = 66 mg.

Organic Grass Fed Ground Beef:  K+ = 289 mg. Na+ = 68 mg.

Organic Pastured Ground Pork:  K+ = 287 mg. Na+ = 56 mg.

Pork Loin:  K+ = 370 mg. Na+ = 51 mg.

Grass Fed Beef Strip Steak:  K+ = 342 mg. Na+ = 55 mg.

Elk Meat:  K+ = 312 mg. Na+ = 58 mg.

Grass Fed Beef Filet Mignon:  K+ = 302 mg. Na+ = 50 mg.

Beef Liver:  K+ = 313 mg. Na+ = 69 mg.

Beef Heart:  K+ = 287 mg. Na+ = 98 mg.

Pastured Chicken Livers:  K+ = 230 mg. Na+ = 71 mg.

Goose Liver:  K+ = 230 mg. Na+ = 140 mg.

Duck Eggs:  K+ = 222 mg. Na+ = 146 mg.

Organic Light Turkey Meat:  K+ = 305 mg. Na+ = 63 mg.

Organic Dark Turkey Meat:  K+ = 286 mg. Na+ = 77 mg.

Organic Chicken Stew Meat:  K+ = 251 mg. Na+ = 79 mg.

Organic Pastured Goat Milk:  K+ = 200 mg. Na+ = 50 mg.

Grass Fed Sheep Milk:  K+ = 137 mg. Na+ = 44 mg.

Organic Grass Fed Cow Milk:  K+ = 130 mg. Na+ = 42 mg.

Organic Whole Cow Yogurt:  K+ = 155 mg. Na+ = 46 mg.

Whole Foods Higher in "Real" Sodium
than Potassium
( based on 100 gram raw serving)

Organic Wakame Seaweed:  K+ = 50 mg. Na+ = 872 mg.

Organic Kelp Seaweed:  K+ = 89 mg. Na+ = 233 mg.

Organic Irishmoss Seaweed:  K+ = 63 mg. Na+ = 67 mg.

Wild Caught Eastern Oysters:  K+ = 156 mg. Na+ = 211 mg.

Pastured Chicken Eggs:  K+ = 134 mg. Na+ = 140 mg.

Quail Eggs:  K+ = 132 mg. Na+ = 141 mg.

Turkey Eggs:  K+ = 142 mg. Na+ = 151 mg.

Foods High in "Salt" or Sodium Chloride

Most processed foods will have a huge amount of salt (sodium chloride) added during the processing of these foods. 

Unfortunately, a lot of the potassium that was once in the original food can be lost during this process. 

That is why you should limit the amount of foods that are way too high in sodium chloride (white table salt, Himalayan salt, sea salts, etc.) 

And limit the amount of foods that contain baking soda or baking powder which is sodium bicarbonate.

Limit these Processed Foods High in Sodium

  • Processed and Deli Meats like Bacon, Hot Dogs, Pastrami, Ham, Bologna, etc.
  • Cured Fish like Lox
  • Ready to Eat Cereals
  • Baked Goods like Cakes, Breads, Cookies, Muffins, etc.
  • Fast Foods like Burgers and Fries, Pizza, Frozen Dinners, etc.
  • Salted Snacks like Chips, Pretzels, Popcorn, Peanuts, etc.
  • Canned Soups, Vegetables, and Legumes
  • Soy Sauce or Shoyu
  • Teriyaki Sauce
  • Fish Sauce
  • Oyster Sauce
  • Miso Soup
  • Parmesan Cheese (look for lower in sodium cheeses)
  • Capers, Ketchup, Pickles, and Most Fermented Vegetables
  • Barbeque Sauce, Bottled Spaghetti Sauce, Worcestershire Sauce, and Marinades

It's best to get "real" 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 chloride or sodium bicarbonate. 

You need a certain amount of sodium to function properly, just not the type of sodium that comes with processed foods.

Supplemental Sources of
Potassium and Sodium - Coconut Water

Coconut water has approx. 600 mg. of potassium and 252 mg. of sodium per every 1 cup serving.

This water is also naturally sweet and very refreshing. 

It's a very effective re-hydration drink because it contains 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.  However, the more mature coconuts will be higher in potassium.

If you want to cut down on sugar you can make Coconut Water Kefir.

Other supplemental sources of potassium and sodium are fresh made vegetable juices.  And drinking fresh vegetable juice is a lot more effective than chewing on vegetables. 

Eliminating the fiber is the better way to get a good amount of potassium and sodium quickly into your body.

Use a high quality juicer to make these supplemental sources of potassium and sodium to get the most nutrition from your vegetable juices and to make them last longer. 

I recommend the Greenstar Juicer or a juicer that juices at a low temperature.

Supplemental Sources of
Potassium and Sodium - Fresh Vegetable Juice
(784 Mg. Potassium & 186 Mg. Sodium)

This recipe is just an example to show you how to get supplemental sources of potassium and sodium from whole 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 "real" sodium because vegetables usually come with a little sodium.

You can also add some fat like raw coconut cream into your fresh vegetable juices.


  • 3 Medium Stalks of Organic Celery
  • 2 Medium Organic Carrots
  • 1 Cup Fresh Organic Cilantro Leaves


  1. Some choose to wash their produce before putting into the juicer and others don't bother if its organic.
  2. You may also have to chop fresh produce into smaller pieces to get them to fit into your juicer.

Because oxidation occurs with most juicers, it's best to drink vegetable juice right away to get the most nutrition.

Supplemental Sources of Potassium

Most potassium supplements are around 99 mg. per dose.

If you choose to take a potassium supplement, choose an organic potassium supplement.  Organic supplements will perform the best in your body.

Organic Potassium - includes gluconate, glycinate, orotate, and citrate.

Inorganic Potassium - includes chloride and oxide.

It's recommended that you should consult with a doctor before taking a potassium supplement if you have Kidney Disease or take Medications.

Supplemental Sources of Potassium
in Whole Foods Should be Enough!

A person who eats a "well" balanced diet that includes fresh foods like fruits and vegetables should not have a problem getting enough potassium into their diet.

Especially, if you're juicing your fresh fruits and vegetables!

Just remember that supplemental sources of potassium are also found abundantly in fresh seafood, fresh meats, and in fresh dairy.

Remember, a lot of these supplemental sources of potassium will also offer you "real" sodium.

Go to Best Sources of Potassium

Return to Potassium Rich Foods