Supplemental Sources of
Potassium and Sodium

coconut water

Supplemental sources of potassium and sodium will mainly be found in fresh vegetables, herbs, seafood, animal proteins, and in dairy milks.  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 these 2 very important electrolytes needed by your body. 

Just remember, you do need a certain amount of sodium to work with potassium in order for your body to function optimally. And 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 (P)
that Contain "Real" Sodium (S)
( based on 100 gram raw serving)


Carrots:  P = 320 mg. S = 68 mg.

Broccoli:  P = 316 mg. S = 33 mg.

Cauliflower:  P = 303 mg. S = 30 mg.

Chinese Cabbage:  P = 252 mg. S = 65 mg.

Beets:  P = 325 mg. S = 78 mg.

Dandelion Greens:  P = 397 mg. S = 76 mg.

Kale:  P = 447 mg. S = 43 mg.

Swiss Chard:  P = 379 mg. S = 213 mg.

Spirulina:  P = 127 mg. S = 98 mg.

Celery:  P = 260 mg. S = 80 mg.

Radish:  P = 233 mg. S = 39 mg.

Turnips:  P = 191 mg. S = 67 mg.

Cilantro:  P = 521 mg. S = 46 mg.

Parsley:  P = 554 mg. S = 56 mg.

New Zealand Spinach:  P = 130 mg. S = 130 mg.

Clams:  P = 314 mg. S = 56 mg.

Nori or Laver Seaweed:  P = 356 mg. S = 48 mg.

Dungeness Crab:  P = 354 mg. S = 295 mg.

Blue Mussels:  P = 320 mg. S = 286 mg.


Shrimp:  P = 185 mg. S = 148 mg.

Sockeye Salmon:  P = 391 mg. S = 47 mg.

Chinook Salmon:  P = 370 mg. S = 48 mg

Yellow Fin Tuna:  P = 444 mg. S = 37 mg.

Halibut:  P = 450 mg. S = 54 mg.

Atlantic Cod:  P = 413 mg. S = 54 mg.

Wild Rainbow Trout:  P = 481 mg. S = 31 mg.


Beef Liver:  P = 313 mg. S = 69 mg.

Beef Heart:  P = 287 mg. S = 98 mg.

Chicken Livers:  P = 230 mg. S = 71 mg.

Goose Liver:  P = 230 mg. S = 140 mg.

Goat Milk:  P = 200 mg. S = 50 mg.

Sheep Milk:  P = 137 mg. S = 44 mg.

Whole Cow Milk:  P = 130 mg. S = 42 mg.

Whole Cow Yogurt:  P = 155 mg. S = 46 mg.

Venison Ground Meat:  P = 330 mg. S = 75 mg.

Buffalo Ground Meat:  P = 307 mg. S = 66 mg.

Grass Fed Ground Beef:  P = 289 mg. S = 68 mg.

Ground Pork:  P = 287 mg. S = 56 mg.

Chicken Stew Meat:  P = 251 mg. S = 79 mg.

Pastured Turkey Meat:  P = 250 mg. S = 93 mg.

Duck Eggs:  P = 222 mg. S = 146 mg.

Pork Loin:  P = 370 mg. S = 51 mg.

Grass Fed Strip Steak:  P = 342 mg. S = 55 mg.

Elk Meat:  P = 312 mg S = 58 mg.

Beef Filet Mignon:  P = 302 mg. S = 50 mg.

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

Wakame Seaweed:  P = 50 mg. S = 872 mg.

Kelp Seaweed:  P = 89 mg. S = 233 mg.

Irishmoss Seaweed:  P = 63 mg. S = 67 mg.

Wild Eastern Oysters:  P = 156 mg. S = 211 mg.

Chicken Eggs:  P = 134 mg. S = 140 mg.

Turkey Eggs:  P = 142 mg. S = 151 mg.

Quail Eggs:  P = 132 mg. S = 141 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, sea salts, etc.)  And limit the amount of foods that contain baking soda or baking powder which is sodium bicarbonate.

  • 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, Legumes, and Seafood
  • Soy Sauce or Shoyu
  • Teriyaki Sauce
  • Fish Sauce and Oyster Sauce
  • Miso Soup
  • Cheese (almost all cheese unless it's unsalted)
  • 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 "salt" 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 some of the 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.

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.

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

Ingredients:

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

Instructions:

Be sure you wash your produce before putting into your juicer.

You may also have to chop fresh produce into smaller pieces to get them to fit into your juicer.

Supplemental Sources of Potassium

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

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.

You should always consult with a doctor before taking a potassium supplement.

Especially if you have Kidney Disease, Heart Disease, Ulcers, Diabetes, take Medications, or are Pregnant.

Supplemental Sources of
Potassium
in Whole Foods Should be Enough!

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

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

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

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

Go to Best Sources of Potassium
Return to Healthy Foods

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