People consuming the most potassium relative to sodium had a 14% lower risk of death from any cause

The one-fifth of people consuming the most potassium relative to sodium were 14% less likely to die from any cause during a 24 year follow-up than the one-fifth of people consuming the least potassium relative to sodium.

The one-fifth of people consuming the most potassium relative to sodium consumed 77% as much potassium as sodium.

To say this another way, the one-fifth of people consuming the most potassium relative to sodium consumed closer to an equal amount of potassium and sodium.

The one-fifth of people consuming the least potassium relative to sodium consumed only 36% as much potassium as sodium.

To say this another way, this group consuming the least potassium relative to sodium consumed nearly 3 times as much sodium as potassium.

Subjects

Subjects: 8283 Japanese men and women, 30-79, followed for 24 years

The study followed 8283 Japanese men and women, 30- to 79-years-old at baseline, for 24 years.

Potassium Content of Foods

Here is the potassium content of foods as shown on Drugs.com.

How much potassium does fruit contain?

The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item.

• High-potassium foods (more than 200 mg per serving):
  • 1 medium banana (425)
  • ½ of a papaya (390)
  • ½ cup of prune juice (370)
  • ¼ cup of raisins (270)
  • 1 medium mango (325) or kiwi (240)
  • 1 small orange (240) or ½ cup of orange juice (235)
  • ½ cup of cubed cantaloupe (215) or diced honeydew melon (200)
  • 1 medium pear (200)
• Medium-potassium foods (50-200 mg per serving):
  • 1 medium peach (185)
  • 1 small apple or ½ cup of apple juice (150)
  • ½ cup of peaches canned in juice (120)
  • ½ cup of canned pineapple (100)
  • ½ cup of fresh, sliced strawberries (125)
  • ½ cup of watermelon (85)
• Low-potassium foods (less than 50 mg per serving):
  • ½ cup of cranberries (45) or cranberry juice cocktail (20)
  • ½ cup of nectar of papaya, mango, or pear (35)

How much potassium do vegetables contain?

• High-potassium foods (more than 200 mg per serving):
  • 1 medium baked potato, with skin (925)
  • 1 baked medium sweet potato, with skin (450)
  • ½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290)
  • ½ cup of mushrooms (280)
  • ½ cup of fresh brussels sprouts (250)
  • ½ cup of cooked zucchini (220) or winter squash (250)
  • ¼ of a medium avocado (245)
  • ½ cup of broccoli (230)
• Medium-potassium foods (50-200 mg per serving):
  • ½ cup of corn (195)
  • ½ cup of fresh or cooked carrots (180)
  • ½ cup of fresh cauliflower (150)
  • ½ cup of asparagus (155)
  • ½ cup of canned peas (90)
  • 1 cup of lettuce, all types (100)
  • ½ cup of fresh green beans (90)
  • ½ cup of frozen green beans (85)
  • ½ cup of cucumber (80)

How much potassium is in protein foods?

• High-potassium foods (more than 200 mg per serving):
  • ½ cup of cooked pinto beans (400) or lentils (365)
  • 1 cup of soy milk (300)
  • 3 ounces of baked or broiled salmon (319)
  • 3 ounces of roasted turkey, dark meat (250)
  • ¼ cup of sunflower seeds (241)
  • 3 ounces of cooked lean beef (224)
  • 2 tablespoons of smooth peanut butter (210)
• Medium-potassium foods (50-200 mg per serving):
  • 1 ounce of salted peanuts, almonds, and cashews (200)
  • 1 large egg (60 mg)

How much potassium is in dairy foods?

• High-potassium foods (more than 200 mg per serving):
  • 6 ounces of yogurt (260-435)
  • 1 cup of nonfat, low-fat, or whole milk (350-380)
• Medium-potassium foods (50-200 mg per serving):
  • ½ cup of ricotta cheese (154)
  • ½ cup of vanilla ice cream (131)
  • ½ cup of low-fat (2%) cottage cheese (110)
• Low-potassium foods (less than 50 mg per serving):
  • 1 ounce of cheese (20-30)

What other foods contain potassium?

• 1 tablespoon of molasses (295)
• 1½ ounces of chocolate (165)

Reference

Okayama A, Okuda N, Miura K, Okamura T, Hayakawa T, Akasaka H, Ohnishi H, Saitoh S, Arai Y, Kiyohara Y, Takashima N, Yoshita K, Fujiyoshi A, Zaid M, Ohkubo T, and Ueshima H. Dietary sodium-to-potassium ratio as a risk factor for stroke, cardiovascular disease and all-cause mortality in Japan: the NIPPON DATA80 cohort study. BMJ Open, 2016 Jul 13; 6(7): e011632.

Author’s Contact Info

Dr Akira Okayama
Research Institute of Strategy for Prevention
Tokyo, Japan
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Articles on the same subject can be found here:

• Heart Disease

• Potassium

• Sodium Intake

• Stroke