Table 1 - Soduim, Potassium, and Kilocalories in Foods
Household Measure
| (Figures For Sodium Are Without Addition of Salt In Cooking And
Without Salt Added In Processing Foods, Such As Canned Or Frozen) |
| Food |
Measure |
Sodium |
Potassium |
Food Energy |
| |
|
mg |
mg |
kilocalories |
| Milk |
|
|
|
|
| buttermilk |
1 cup |
318 |
342 |
88 |
| evaporated reconstituted |
1 cup |
118 |
303 |
137 |
| nonfat dry solids |
1/3 cup |
149 |
490 |
103 |
| skim, fluid |
1 cup |
128 |
356 |
88 |
| whole |
1 cup |
122 |
352 |
160 |
| yogurt (from whole milk) |
1 cup |
115 |
322 |
151 |
| Cheese |
|
|
|
|
| cottage, creamed |
1 ounce |
64 |
24 |
30 |
| cheddar, American |
1 ounce |
197 |
23 |
112 |
| Vegetables |
|
|
|
|
| *asparagus, fresh, cooked |
1/2 cup |
1 |
183 |
20 |
| beans, green snap / wax, fresh |
1/2 cup |
3 |
95 |
16 |
| *beans, lima, fresh, cooked |
5/8 cup |
1 |
422 |
111 |
| beets, fresh, cooked |
1/2 cup |
36 |
172 |
27 |
| *broccoli |
2/3 cup (1 large stalk) |
10 |
267 |
26 |
| *brussels sprouts, fresh, cooked |
6 or 7 |
10 |
273 |
36 |
| cabbage, shredded, raw |
1 cup |
20 |
233 |
24 |
| *cauliflower, raw |
1/2 cup |
6 |
148 |
15 |
| carrot, raw |
1 large |
47 |
341 |
42 |
| celery, raw |
1 small inner stalk |
25 |
68 |
3 |
| collards, fresh, cooked |
1/2 cup |
43 |
401 |
40 |
| *corn, fresh |
1 ear (4" long) |
1 |
196 |
100 |
| cucumber |
1/2 medium |
3 |
80 |
8 |
| *eggplant, fresh |
2 slices, or 1/2 cup |
2 |
214 |
25 |
| kale, cooked |
3/4 cup |
43 |
221 |
39 |
| lettuce |
1 ounce |
2 |
75 |
5 |
| mushrooms, raw |
10 small or 4 large |
15 |
44 |
28 |
| mustard greens, cooked |
1/2 cup |
18 |
220 |
23 |
| *okra, cooked |
8 or 9 pods |
2 |
174 |
30 |
| onion |
1 tablespoon |
1 |
16 |
4 |
| *peas, green, raw |
2/3 cup |
1 |
196 |
71 |
| *pepper, green or red |
1 shell |
13 |
213 |
22 |
| *potato, boiled in skin |
1 medium |
3 |
407 |
76 |
| *pumpkin, canned |
1/2 cup |
2 |
276 |
38 |
| *radishes |
5 small |
9 |
161 |
9 |
| sauerkraut, drained solids |
2/3 cup |
747 |
140 |
18 |
| spinach, fresh, cooked |
1/2 cup |
45 |
291 |
21 |
| *squash |
|
|
|
|
| summer, fresh, cooked |
1/2 cup |
1 |
141 |
14 |
| winter, baked |
1/2 cup |
1 |
461 |
63 |
| *sweet potato, fresh, baked |
1 small |
12 |
300 |
141 |
| tomato juice |
1/2 cup |
200 |
227 |
19 |
| *tomato, fresh |
1 small |
3 |
244 |
22 |
| turnip greens, frozen, cooked |
1/2 cup |
14 |
123 |
19 |
| Fruit |
|
|
|
|
| *apple |
2" diam. or 1/2 cup juice |
2 |
110 |
58 |
| applesauce, unsweetened |
1/2 cup |
2 |
78 |
41 |
| *apricots, fresh |
2 to 3 medium |
1 |
281 |
51 |
| *apricots, dried |
4 large halves |
7 |
245 |
65 |
| *apricot nectar |
2/5 cup |
trace |
151 |
57 |
| *banana |
1 (6" long) |
1 |
370 |
85 |
| *blackberries, blueberries, or raspberries |
5/8 cup |
1 |
170 |
58 |
| *cantaloupe |
1/4 (5" diameter) |
12 |
251 |
30 |
| *cherries, raw |
15 large |
2 |
191 |
70 |
| cranberry juice |
2/5 cup |
1 |
10 |
65 |
| *dates |
2 medium |
trace |
130 |
55 |
| fig, raw |
1 large |
1 |
97 |
40 |
| *grapefruit |
1/2 medium or 1/2 cup juice |
1 |
135 |
41 |
| *grapes |
22 medium |
3 |
158 |
69 |
| *honeydew melon |
1/4 (5" diameter) |
12 |
251 |
33 |
| *lemon or lime |
1 medium |
2 |
138 |
27 |
| *orange |
2 1/2" or 1 cup juice |
1 |
200 |
50 |
| *peach |
1 medium |
1 |
202 |
40 |
| *pear |
1/2 medium |
2 |
130 |
61 |
| pineapple, waterpack |
1 slice or 1/3 cup juice |
1 |
100 |
39 |
| *plums, raw |
2 medium |
2 |
299 |
66 |
| *prunes, dried |
2 medium |
2 |
130 |
90 |
| *strawberries |
10 large |
1 |
164 |
37 |
| *tangerine |
1 large |
2 |
126 |
46 |
| watermelon |
1/2 cup |
1 |
100 |
26 |
| Breads and Cereals |
|
|
|
|
| biscuit |
2 inch |
219 |
41 |
129 |
| bread, white or wheat |
1 slice |
117 |
20 |
62 |
| cereal |
|
|
|
|
| grits, enriched |
1/2 cup |
47 |
4 |
70 |
| oatmeal |
3/4 cup |
1 |
96 |
110 |
| puffed rice or puffed wheat |
3/4 cup |
trace |
7 |
37 |
| cornbread |
2" square |
283 |
71 |
93 |
| rice, brown or white |
1/2 cup cooked |
2 |
23 |
90 |
| roll, hamburger |
1 |
152 |
28 |
89 |
| spaghetti, cooked |
1/2 cup |
1 |
61 |
111 |
| Meat and Meat Alternates |
|
|
|
|
| *beans, dried, cooked |
1/2 cup |
7 |
375 |
106 |
| beef, no bone, cooked |
3 ounces |
40 |
382 |
224 |
| chicken, no bone, raw |
3 1/2 ounces |
90 |
370 |
104 |
| egg |
1 large |
66 |
70 |
88 |
| frankfurter |
1 (2 ounce) |
542 |
108 |
124 |
| liver; beef, raw |
3 1/2 ounces |
86 |
325 |
136 |
| luncheon meat / bologna |
1 ounce |
390 |
69 |
67 |
| peanut butter |
1 tablespoon |
18 |
123 |
86 |
| peanuts, roasted with skin |
1 tablespoon |
trace |
111 |
86 |
| pork |
|
|
|
|
| fresh ham, cooked |
2 ounces |
37 |
260 |
126 |
| cured |
2 ounces |
518 |
239 |
123 |
| Fish |
|
|
|
|
| bass, small & large mouth, raw |
3 1/2 ounces |
68 |
256 |
93 |
| catfish, raw |
3 1/2 ounces |
60 |
330 |
103 |
| clams, soft |
4 large |
36 |
235 |
82 |
| flounder, raw |
3 1/2 ounces |
56 |
366 |
68 |
| ocean perch, Atlantic / Pacific |
3 1/2 ounces |
68 |
230 |
90 |
| oysters, fresh |
3 1/2 ounces |
73 |
121 |
66 |
| oysters, frozen |
3 1/2 ounces |
380 |
210 |
66 |
| salmon, pink, canned |
2/5 cup |
387 |
361 |
141 |
| sardines, Atlantic, canned in oil |
8 medium |
510 |
560 |
311 |
| scallops, raw |
3 1/2 ounces |
255 |
396 |
81 |
| shrimp, raw |
3 1/2 ounces |
140 |
220 |
90 |
| tuna, canned in oil |
5/8 cup |
800 |
301 |
288 |
| tuna, canned in water |
1/2 cup |
41 |
279 |
127 |
| Miscellaneous |
|
|
|
|
| bacon, broiled |
1 slice |
76 |
17 |
48 |
| baking powder |
1 level teaspoon |
339 |
0 |
0 |
| baking soda |
1 level teaspoon |
821 |
0 |
0 |
| butter, salted |
1 teaspoon |
49 |
1 |
36 |
| butter, unsalted |
1 teaspoon |
trace |
1 |
36 |
| catsup |
1 tablespoon |
177 |
62 |
18 |
| cream, sour |
2 tablespoons |
12 |
17 |
57 |
| margarine, fortified |
1 teaspoon |
63 |
7 |
4 |
| mayonnaise |
1 tablespoon |
84 |
5 |
101 |
| monosodium glutamate (MSG) |
1 level teaspoon |
492 |
0 |
0 |
| mustard, prepared |
1 teaspoon |
63 |
7 |
4 |
| olives |
|
|
|
|
| green |
2 medium |
312 |
7 |
15 |
| ripe |
2 large |
150 |
5 |
37 |
| pickles, bread & butter |
6 medium slices |
336 |
0 |
36 |
| pizza, sausage & cheese |
1/4 of 14 inch |
975 |
225 |
313 |
| salt (sodium chloride) |
1 level teaspoon |
1850 |
0 |
0 |
| sugar |
1 tablespoon |
1 |
0 |
45 |
| syrup, honey, jelly, jam |
1 tablespoon |
0 |
15 |
60 |
| vegetable oil |
1 tablespoon |
0 |
0 |
126 |
*Foods naturally high in potassium and low in sodium.
|