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World's Top 10 Diets
| Food Name | Sodium | Potassium | S/P Ratio | |
| Milk, human | 17 | 51 | 0.33 | |
| Milk | 41 | 148 | 0.28 | |
| Milk, cow's, fluid, whole | 40 | 143 | 0.28 | |
| Milk, cow's, fluid, whole, low-sodium | 3 | 253 | 0.01 | |
| Milk, calcium fortified, cow's, fluid, whole | 40 | 143 | 0.28 | |
| Milk, calcium fortified, cow's, fluid, 1% fat | 44 | 150 | 0.29 | |
| Milk, calcium fortified, cow's, fluid, skim or nonfat | 52 | 166 | 0.31 | |
| Milk, cow's, fluid, other than whole ("lowfat") | 42 | 152 | 0.28 | |
| Milk, cow's, fluid, 2% fat | 41 | 150 | 0.27 | |
| Milk, cow's, fluid, acidophilus, 1% fat | 44 | 150 | 0.29 | |
| Milk, cow's, fluid, acidophilus, 2% fat | 41 | 150 | 0.27 | |
| Milk, cow's, fluid, 1% fat | 44 | 150 | 0.29 | |
| Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 42 | 156 | 0.27 | |
| Milk, cow's, fluid, filled with vegetable oil | 57 | 139 | 0.41 | |
|
High Sodium-to-Potassium Ratio in Diet is Bad for Health
Read full article
Sodium-Saturated Diet Is a Threat for All in the New York Times
"A major study, based on data from more than 12,000 American adults, took into account
all those risk factors for death from heart disease. The researchers found that
while a diet high in sodium — salt is the main source — increases your risk, even more important is the ratio of sodium (harmful) to potassium
(protective) in one’s diet."
"When people whose meals contained little sodium relative
to potassium were compared with those whose diets had a high sodium-to-potassium
ratio, the latter were nearly 50 percent more likely to die from any cause and more
than twice as likely to die from ischemic heart disease during a follow-up period
averaging 14.8 years."
Sodium Dietary Requirement and Benefit of Potassium
"The body’s requirement for sodium is very low — only 220 milligrams a day — but
the average American consumes more than 3,400 milligrams daily. The current Dietary
Guidelines for Americans recommend a maximum of 2,300 milligrams (about a teaspoon
of salt) for people over age 2, but only 1,500 milligrams for the 70 percent of
adults at high risk of sodium-induced illness: people older than 50, all African-Americans,
and everyone with high blood pressure, diabetes or chronic kidney disease."
"High level of sodium in the diet raises blood pressure and the risk of chronic
hypertension by stiffening arteries and blocking nitric oxide, which relaxes arteries.
Hypertension, in turn, contributes to heart disease and stroke, leading causes of
death.
Potassium, on the other hand, activates nitric oxide and thus reduces pressure in
the arteries, lowering the risk of hypertension."
Sodium and Potassium Intake and Mortality Among US Adults
Recent research
on sodium and potassium in diet concludes that a higher sodium-potassium
ratio is associated with significantly increased risk of cardiovascular diseases
and mortality, and higher sodium intake is associated with increased total mortality
in the general US population.
Institute of Medicine Report on US Sodium Intake
Americans consume unhealthy amounts of sodium in their food, far exceeding public
health recommendations. Consuming too much sodium increases the risk for high blood
pressure, a serious health condition that is avoidable and can lead to a variety
of diseases. Analysts estimate that population-wide reductions in sodium could prevent
more than 100,000 deaths annually. Without major change, hypertension and cardiovascular
disease rates will continue to rise, and consumers will pay the price for inaction.
How to use our food database to select foods with low sodium/potassium ratio
This food database provides the sodium and potassium contents and sodium/potassium
ratios of approximately 7,000 food items. A food's mineral and vitamin contents
are displayed in charts to allow easy evaluation of its nutrition. You can use these
vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods
with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein
to the food's total calorie. If you wish to choose low-sodium or
low-sodium/potassium-ratio foods, you can sort foods by their nutrient contents.
Click on the nutrient column header to sort and click again to reverse the current
sort order.
Usage Note
- Sodium and potassium values are in milligrams and calculated per 100g of food.
- Click on column header to sort foods by name or by sodium, potassium content or
sodium-potassium ratio.
- Pie chart shows relative contributions to total calories from carbohydrate, protein
and fat (and alcohol, if exists).
- The mineral and vitamin charts show the relative contents of minerals and vitamins
of each food. The higher the bubble, the higher mineral or vitamin content a food
has relative to other foods. The larger the bubble, the greater the mineral or vitamin
content relative to the Recommended Daily Allowances.
Our Sodium-Related Online Databases
See our most complete directory of Sodium-Related Online Databases in English, French, Italian, Swedish, etc.
Nutrient databases are from the US, Australia, the UK, France, Canada, Sweden, Italy, Switzerland, etc.
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Foods with LOW Sodium-Potassium Ratio
Foods in the following list are the opposite of the "bad" foods (those with HIGH sodium-to-potassium ratio). Sodium and potassium contents are in milligrams and measured per 100 grams of food weight.
| Foods with LOW Sodium-to-Potassium Ratio |
Potassium |
Sodium |
| Leavening agents, cream of tartar |
16500 |
52 |
| Leavening agents, baking powder, low-sodium |
10100 |
90 |
| Tea, instant, unsweetened, powder |
6040 |
72 |
| Tea, instant, unsweetened, powder, decaffeinated |
6040 |
72 |
| Spices, chervil, dried |
4740 |
83 |
| Coffee, instant, regular, powder |
3535 |
37 |
| Coffee, instant, regular, powder, half the caffeine |
3535 |
37 |
| Coffee, instant, decaffeinated, powder |
3501 |
23 |
| Tea, instant, unsweetened, lemon-flavored, powder |
3453 |
55 |
| Orange-flavor drink, breakfast type, low calorie, powder |
3132 |
81 |
| Spices, tarragon, dried |
3020 |
62 |
| Chives, freeze-dried |
2960 |
70 |
| Spices, basil, dried |
2630 |
76 |
| Soy flour, low-fat, crude protein basis (N x 6.25) |
2570 |
18 |
| Spices, turmeric, ground |
2525 |
38 |
| Fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie |
2518 |
14 |
| Soy flour, full-fat, raw |
2515 |
13 |
| Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
2515 |
13 |
| Cocoa, dry powder, unsweetened, processed with alkali |
2509 |
19 |
| Cocoa, dry powder, hi-fat or breakfast, processed with alkali |
2509 |
20 |
| Soy meal, defatted, raw |
2490 |
3 |
| Soy meal, defatted, raw, crude protein basis (N x 6.25) |
2490 |
3 |
| Coffee substitute, cereal grain beverage, powder |
2443 |
83 |
| Peppers, ancho, dried |
2411 |
43 |
| Leeks, (bulb and lower-leaf portion), freeze-dried |
2400 |
35 |
| Soy flour, defatted |
2384 |
20 |
| Peppers, pasilla, dried |
2222 |
89 |
| Soy protein concentrate, produced by alcohol extraction |
2202 |
3 |
| Foods with LOW Sodium-to-Potassium Ratio |
Potassium |
Sodium |
| Seeds, sisymbrium sp. seeds, whole, dried |
2130 |
92 |
| Soy flour, defatted, crude protein basis (N x 6.25) |
2090 |
9 |
| Soy flour, low-fat |
2090 |
9 |
| Soy flour, full-fat, roasted, crude protein basis (N x 6.25) |
2041 |
12 |
| Soy flour, full-fat, roasted |
2041 |
12 |
| Spices, pepper, red or cayenne |
2014 |
30 |
| Seeds, breadnut tree seeds, dried |
2011 |
53 |
| Peppers, hot chile, sun-dried |
1870 |
91 |
| Seeds, cottonseed meal, partially defatted (glandless) |
1869 |
37 |
| Apricots, dehydrated (low-moisture), sulfured, uncooked |
1850 |
13 |
| Potatoes, mashed, dehydrated, granules with milk, dry form |
1848 |
82 |
| Soybeans, mature seeds, raw |
1797 |
2 |
| Beans, white, mature seeds, raw |
1795 |
16 |
| Seeds, cottonseed flour, partially defatted (glandless) |
1772 |
35 |
| Seeds, cottonseed flour, low fat (glandless) |
1761 |
35 |
| Potato chips, without salt, reduced fat |
1744 |
8 |
| Lima beans, large, mature seeds, raw |
1724 |
18 |
| Spices, fennel seed |
1694 |
88 |
| Shallots, freeze-dried |
1650 |
59 |
| Onions, dehydrated flakes |
1622 |
21 |
| Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus |
1600 |
40 |
| Soy protein isolate, potassium type |
1590 |
50 |
| Soy protein isolate, potassium type, crude protein basis |
1590 |
50 |
| Kanpyo, (dried gourd strips) |
1582 |
15 |
| Cocoa, dry powder, hi-fat or breakfast, plain |
1574 |
20 |
| Spices, curry powder |
1543 |
52 |
| Beans, small white, mature seeds, raw |
1542 |
12 |
| Mushrooms, shiitake, dried |
1534 |
13 |
| Cocoa, dry powder, unsweetened |
1524 |
21 |
| Foods with LOW Sodium-to-Potassium Ratio |
Potassium |
Sodium |
| Spices, marjoram, dried |
1522 |
77 |
| Beans, black turtle soup, mature seeds, raw |
1500 |
9 |
| Bananas, dehydrated, or banana powder |
1491 |
3 |
| Beans, kidney, california red, mature seeds, raw |
1490 |
11 |
| Beans, black, mature seeds, raw |
1483 |
5 |
| Soybeans, mature seeds, roasted, no salt added |
1470 |
4 |
| Beans, pink, mature seeds, raw |
1464 |
8 |
| Spices, anise seed |
1441 |
16 |
| Beans, kidney, all types, mature seeds, raw |
1406 |
24 |
| Lima beans, thin seeded (baby), mature seeds, raw |
1403 |
13 |
| Beans, pinto, mature seeds, raw |
1393 |
12 |
| Pigeon peas (red gram), mature seeds, raw |
1392 |
17 |
| Beans, great northern, mature seeds, raw |
1387 |
14 |
| Cowpeas, catjang, mature seeds, raw |
1375 |
58 |
| Seeds, lotus seeds, dried |
1368 |
5 |
| Soybeans, mature seeds, dry roasted |
1364 |
2 |
| Beans, kidney, red, mature seeds, raw |
1359 |
12 |
| Peanut flour, low fat |
1358 |
1 |
| Peaches, dehydrated (low-moisture), sulfured, uncooked |
1351 |
10 |
| Spices, caraway seed |
1351 |
17 |
| Seeds, cottonseed kernels, roasted (glandless) |
1350 |
25 |
| Beans, kidney, royal red, mature seeds, raw |
1346 |
13 |
| Beans, cranberry (roman), mature seeds, raw |
1332 |
6 |
| Spices, pepper, black |
1329 |
20 |
| Spices, ginger, ground |
1320 |
27 |
| Beans, french, mature seeds, raw |
1316 |
18 |
| Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran |
1284 |
6 |
| Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted |
1275 |
8 |
| Snacks, potato chips, plain, unsalted |
1275 |
8 |
| Foods with LOW Sodium-to-Potassium Ratio |
Potassium |
Sodium |
| Lambsquarters, raw (Northern Plains Indians) |
1270 |
7 |
| Spices, coriander seed |
1267 |
35 |
| Spices, oregano, dried |
1260 |
25 |
| Beans, adzuki, mature seeds, raw |
1254 |
5 |
| Mung beans, mature seeds, raw |
1246 |
15 |
| Hyacinth beans, mature seeds, raw |
1235 |
21 |
| Spices, garlic powder |
1193 |
60 |
| Mothbeans, mature seeds, raw |
1191 |
30 |
| Spices, dill seed |
1186 |
20 |
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