Thursday, 31 January 2019

Potassium Points Chart

Potassium Chart

If you are on a restricted potassium intake because your kidney does not process this properly then you will find this chart useful. Over 400 foods are listed. As a guidance some foods are really high in potassium, despite being healthy - tomatoes (any style), potatoes (any style), nectarines, bananas, beetroot, spinach, melon, trout, multigrain bread....and so on.

There are many different ways of measuring potassium and they are often calculated on different weights of food. This makes it incredibly difficult to calculate just how much you should be taking if you are on restricted amounts. To make it easy to understand and calculate I have taken the time to bring everything to a similar level and convert it to a points system. This means that it will be easy to work out how much you are taking throughout the day. Points are generally worked out on a 100gms of food or liquid. If it is different then it will say at the top of the relevant column.

It is usual for people who have a problem processing potassium to work at a points level of less than 50 points a day (this equates to less than 2000mg potassium per day - and for example, normal consumption for a healthy adult is around 4500mg daily, which is around 112 points).

Also note that these figures are not taking into account any calorie count, although if you are restricting the amount of potassium intake, you will also probably be reducing the amount of calories too. Just be aware that the two don't necessarily go hand in hand.

Potassium Chart Sections

Alcohol and Mixers             Section 1                    Bread and Pastry                   Section 2
Breakfast Cereals                 Section 3                    Butter and Margarine            Section 4
Cheeses                                Section 5                    Dairy and Non Dairy             Section 6
Hot Drinks                           Section 7                    Eggs                                       Section 8
Fish                                      Section 9                    Fruit                                       Section 10
Juices                                   Section 11                  Cooked Meat (inc meatless)  Section 12
Popular Dishes                     Section 13                  Potato                                    Section 14
Pulses and Beans                  Section 15                 Salad Dressings                     Section 16
Spices and Fresh Herbs        Section 17                 Store Cupboard                      Section 18
Sweet Foods                         Section 19                 Tomato                                   Section 20
Vegetables                            Section 21                  Yoghurt                                  Section 22

Alcohol and Mixers 1 Amount  Points
Beer 240ml 1
Cider Dry/Sweet 180ml 2
Cola 240ml 0
Cordial Diluted 280ml 0
Lemonade  240ml 0
Port 60ml 2.5
Sherry Dry 60ml 1.5
Sherry Medium 60ml 2.5
Sherry Sweet 60ml 3
Spirits: Gin, Rum, Vodka, Whisky 100ml 0
Diet Tonoc Water 100ml 0
Multi Grain Bread Potato bread 100ml 3.5
Wine Dry White 100ml 1.5
Wine Medium White 100ml 2.5
Wine Sweet White 100ml 3
Wine Sparkling 100ml 1.5
Bread and Pastry 2 Amount Points
Bread White 100g 3
Bread White 20g slice 0.5
Bread Rye 100g  4
Bread Brown/Wholemeal 25g slice 5
Bread Roll Brown 35g 6
Bread Roll White 1 Med 2
Bread Whole wheat 100g 6.5
Bread Multi grain 100g 6
Croissant 67g 2
Crumpet White 1 1
Muffin (English) Plain 1 2
Potato Bread  100g 18
Pita Bread 100g 3
Pumpernickel Bread 100g 5
Pumpernickel Bread 1 slice 3
Scone Plain 35g 2
Scone Fruit 34g 2
Corn Tortillas 100g 5
Flour Tortillas 100g 3
Pancake 13cm 1
Shortcrust Pastry 100g 3
Flaky Pastry 100g 2.5
Breakfast Cereals 3 Amount  Points
All Bran 1/2 cup 8
Corn Flakes 3/4 cup 1
Grape Nuts 50g 4.5
Puffed Rice 3/4 cup 1
Shredded Wheat 2 4
Red Berry Special K 50g 3
Raisin Bran Dry 1 cup 9.5
Puffed Corn Cereal 1.5 cups 1
Special K 50g 1
Oatmeal Cooked 1/2 cup 2
Oats Cooked 1/2 cup 1
Wheatgerm 3 tbsps 6
Sultana Bran 1 cup 7
Weetabix 3 4
Butter and Margarine 4 Amount  Points
Butter 1 teasp 0
Butter 100g 0.5
Margarine 1 teasp 0
Cheese 5 Amount Points
Blue Cheese 30g 2
Cheddar Cheese 3oz 1.5
Cottage Cheese 100g 3
Goat's Cheese Semi Soft 100g 4
Goat's Cheese Hard 100g 1
Gouda Cheese 100g 3
Swiss Cheese 3 oz 1.5
Dairy and Non Dairy Milk 6 Amount Points
Milk Whole/ Low Fat/ Fat Free 240g 9
Goat's Milk 230g 4.5
Rice Milk 240g 2
Almond Milk Unsweetened 240gm 5
Soymilk 240gm 7.5
Coconut Milk 240gm 12
Coconut Water 240gm 10
Chocolate Milk 240gm 10.5
Rice Drink 8 fl oz 2
Condensed Milk 1/2 cup 18
Evaporated Milk 1/2 cup 13
Buttermilk 1/2 cup 7
Milk Powder Whole dry 1/4 cup 8
Cream 2 tblsp 1
Sour Cream 2 tblsp 1
Drinks Hot 7 Amount  Points
Green Tea 8 oz  0.5
Tea 8oz  2
Coffee Cappuccino, Latte 180ml 5
Coffee Instant 180ml 2
Coffee from Ground,  180ml 3
Iced Coffee 250ml 12
Eggs 8 Amount Points
Poached Egg 55g 3
Boiled Egg 55g 3.5
Fried Egg  60g 4.5
Egg Whites 2 whites 2.5
Fish 9 Amount  Points
Atlantic Salmon Cooked 100mg 10
Cod Poached 100g 8.5
Fish Fingers/ Cakes 100g 6.5
Haddock 100mg 9
Haddock Steamed 100mg 8
Hake 100g 7
Halibut 100mg 7
Herring Pickled 100mg 1.5
King Crab 100mg 5
Lobster 100mg 5
Mussels 100mg 7
Ocean Perch Fillet 3
Pangasius Fillet 1 11.5
Pangasius Fillet 100g 7.5
Pollock/ Abadejo de Alaska 100g 9
Prawns 100mg 4.5
Prawns Boiled (6) 120 g 6.5
Sardines 100mg 10
Scallops 6 7.5
Trout 100g 9.5
Tuna 100mg 8.5
Canned Fish
Canned Salmon 100g 7.5
Canned Sardines 60g 9
Canned Sardines in oil 100g 10
Canned Shrimp 100mg 2
Canned Tuna in oil 170gm 14
Canned Tuna 120gm  7
Canned Light Tuna 170gm 9
Canned White Tuna in Oil 170gm 14
Canned White Tuna in Water 170gm 10
Fruit 10 Amount Points
Apple Raw/ Cooked 1 med 5
Apples Cooked 100g 2.5
Apple Sauce 1/2 cup 2.5
Apricot  1 Whole 5
Apricot Dried 4 pieces 5
Bananas 100g 9
Bananas 1 med 10.5
Blackberries Raw/ Canned 1/2 cup 3
Blueberries Raw/ Canned 1/2 cup 2
Canned Fruit Cocktail (no juice) 1/2 cup 1.5
Cantaloupe Melon Raw 1/4 cup 10
Cherries Raw/ Canned (no juice) 100g 3
Cranberries Dried 1/2 cup 0.5
Cranberry Raw/ Sauce 1 cup 2
Custard Apple 1/2 fruit 10
Dates Dried 2 med 2
Figs Raw 100g 3
Figs Canned  3 fruit 4
Figs Dried 2 Fruit 6.5
Grapefruit Canned 1/2 cup 4
Grapefruit Raw 1/2 small 3
Grapes Raw (20) 1/2 cup 4
Honeydew Melon 1/8th 10
Kiwi Raw I medium 6
Lemons Raw 1 fruit 2
Limes Raw 1 fruit 2
Mandarin Orange 1 medium 3
Mandarin Oranges Canned (no juice) 1/2 cup 2.5
Mango Raw 1 fruit 8
Nectarine Raw 1 fruit 7
Oranges Raw 1 fruit 6
Papaya  1/3 med 6
Peaches Canned (no juice) 1/2 cup 3
Peach Raw 1 fruit 5
Pear Raw/Cooked 1 fruit 5
Pears Canned (no juice) 1/2 cup 3
Pineapple Raw/ Canned (no juice) 1 slice 3
Plum Raw/Cooked 1 fruit 3
Pomegranate Raw 1 fruit 10
Raisins 1/4 cup 7
Raspberries Raw 1/2 cup 3
Rhubarb Stewed 1/2 cup 2
Strawberries Raw 5 2
Tangerine Raw  1 large 3.5
Watermelon Raw 1/2 cup 2
Dried Fruit (Not Soaked) Amount Points
Apricots 100g 29
Raisins 100g 19
Prunes 100g 18
Dates 100g 17.5
Figs 100g 17
Coconut 100g 9
Kiwi 100g 8
Peaches 100g 5
Juices 11 Amount Points
Apple unsweetened 3/4 cup 5
Cranberry  unsweetened 3/4 cup 4
Grape 3/4 cup 5
Grapefruit 1/2 cup 5
Lemon 1/4  cup 2
Lime 1/4 cup 2
Orange  3/4 cup 7.5
Pineapple  3/4 cup 7.5
Clementine  3/4 cup 6.75
Tomato  3/4 cup 10.5
Cooked Meat 12 Amount  Points
Beef Rump Steak Fried 150 g 9
Beefburger Fried 1 burger 8.5
Chicken Breast. No skin 4 oz 7
Chicken Roast 130g 7
Chicken quarter with bone 130 g 5
Chicken Thigh/Drumstick 1 unit 4
Corned Beef Canned 100g 4
Roast Duck 100g 5.5
Frankfurter (typically 45g to 57g) 2 items
Frankfurter Meat and Poultry Fat Free 100g 6.5
Frankfurter Beef Pork Turkey Fat Free 100g 5.5
Frankfurter Turkey 100g 10
Frankfurter Beef Unheated 100g 7
Frankfurter Pork 100g 6.5
Frankfurter Beef Heated 100g 6.5
Frankfurter Beef and Pork Low Fat 100g 4
Frankfurter Beef Low Fat  100g 3.5
Lamb with bone 120g 6
Luncheon Meat I sm slice 2
Liver/ Sweetbreads 1 oz/28g 3
Meat Paste 5g 4.5
Pastie 160g 5
Pork Bacon Listings
Pork Bacon Cooked  100g 14
Pork Bacon Baked 100g 13.5
Pork Bacon Baked 8.1gm 1
Pork Bacon Microwaved 100g 13
Pork Bacon Microwaved 9.1gm 1.5
Pork Bacon Cured Sliced Pan Fried 100g 12.5
Pork Bacon Cured Sliced Pan Fried 11.5gm 1.5
Pork Bacon Grilled 100g 10
Pork Bacon Grilled 47gm 4.5
Pork Bacon Grilled 40g 7.5
Pork Sausage Fried 120gm  5
Pork Grilled 100g 7.5
Salami (3 slices) 90g 4
Turkey Breast 85g 6
Turkey Roast 120g 7
Meatless Protein
Tofu 90 g 1
Quorn 100g 2.5
Frankfurter Meatless 100g 2.5
Popular Dishes 13 Amount Points
Baked Beans 1/3 cup 7
Chili Con Carne with Beans 246g 16.5
Fruit Pie 150g 3
Jam Tart 35g 3
Macaroni Cheese 180g 3
Meat Pie Individual 170 g 5
Pizza with Pepperoni Topping 100g 5
Pizza with Mushroom Topping 83g 4.5
Pizza Cheese Regular Crust Frozen 146g 6
Pizza sauce 100g 9
Quiche Lorraine 150g 5
Sausage Roll 1 roll 6
Spaghetti Bolognese 100g 3.5
Potato (Assorted Options) 14 Amount Points
* FF = Full Fat Milk
Potatoes White Baked with Skin 1 medium 23
Potatoes White Boiled 1/2 cup 6.5
Potatoes White Mashed 1/2 cup 8.5
Potatoes French Fries sm/ 3oz 12
Potatoes Crisps/ Chips 1 oz 11.5
Potatoes Microwaved in Skin 100g 16
Hash Browns Home Prepared 100g 14.5
Potatoes Red Flesh and Skin 100g 14
Potatoes Russet Flesh and Skin 100g 14
Potatoes White Flesh and Skin 100g 14
French Fries/Par fried Oven Chips 100g 12
Oven Cooked Steak Chips 100g 11.5
Potatoes Boiled No Skin 100g 8
Potatoes Mashed with Milk & Butter 100g 8
Potatoes Mashed with Milk FF* 100g 7.5
Potatoes Canned and Drained 100g 6
Sweet Potato Boiled 1/2 cup  6
 Pulses and Beans 15 Amount Points
*RIW = Rinsed in Water
Black Beans Raw  100g  37
Black Beans Cooked and Drained 100g 9
Garbanzos/ Chickpeas Raw 100g 22
Garbanzos/ Chickpeas Cooked 100g 7.5
Garbanzos/ Chickpeas Canned 100g 2.5
Hummus Bought 100g 5.5
Hummus Homemade 100g 4.5
Kidney Beans All Types Dry 100g 35
Kidney Beans Cooked and Drained 100g 10
Kidney Beans Canned, Drained 100g 6
Lentils Raw 100g 25
Lentils Pink Raw 100g 15
Lentils Cooked/ Boiled 100g 9.5
Pinto Beans Cooked Boiled Drained 100g 11
Pinto Beans Canned Drained 100g 6
Salad Dressings 16 Amount Points
French Dressing 2 tbsps 0
Mayonnaise 1 tbsp 0
Salad Dressing 1 tbsp 0.5
Spices &  Fresh Herbs  17 Amount Points
Basil 5g 0.5
Bay Leaf Fresh or Dry 5g 1
Coriander Leaf 5g 1
Cumin 5g 2.5
Dill 5g 1.5
Marjoram 5g 2
Paprika 5g 2.5
Parsley 5g 1
Tarragon 5g 4
Thyme 5g 1
Turmeric 5g 3.5
Store Cupboard Random 18 Amount Points
Branston Pickle any  0
Bouillon Cube 1 3
Bulgur Dry 100g 10
Catsup/ Ketchup 6 tbsps 9
Cocoa Dry 2 tbsps 5
Corn Popped & Unbuttered 1 cup 0
Chocolate  1 sq/1 oz 2
Flour White Plain 1/2 cup 3
Flour Self Raising  1 tbsp 0
Flour White Self Raising  1/2 cup 3
Flour Wholemeal Plain 1/2 cup 6
Flour Cornflour 2 teasp 0
Flour Arrowroot 1/2 cup 0
Gelatin Unflavoured Any  0
Honey 2.5 Tbsp 0.5
Jam 2.5 Tbsp 1
Malted Mild Powder 1 tbsp 2
Molasses Blackstrap 1 tbsp 15
Molasses Light 1 tbsp 8
Mustard Prepared 1 tbsp 1
Nori Seaweed 3g per sheet 10g 1
Oil/ Fat for Cooking 1 teasp 0
Olives 5 1
Peanut Butter Smooth 1 tbsp 2.5
Pickle Dill 1 lg 5
Quinoa Cooked 90gm 3
Rice White Cooked 1/2 cup 1
Soup Homemade or Canned 1 cup 15
Worcester Sauce 1 tblsp 7
Marmite and Vegemite 1 teasp 4
Tomato Sauce 1 tblsp 2
Barbeque Sauce 1 tblsp 1
Gravy Powder 25g 1
Oyster Sauce 1 tblsp 1
Soy Sauce 1 tblsp 1
Sugar Brown 2 tbsps 2
Sugar White 2 tbsps 0
Syrup Corn 2 tbsps 0
Syrup Maple 1 tbsp 1
Tomato Puree 6 tbsps 11
Treacle 1 teasp 3
Vinegar 2 tbsps 1
Sweet Foods 19 Amount  Points
Fruit and Nut Biscuit 2 4
Cheesecake 60g 3
Muesli Bar Chocolate Coated 1 bar  3
Muesli Bar Plain 1 bar  2
Chocolate Cake 40 gm 2
Chocolate Biscuit with Cream Filling 2 2
Carrot Cake  40 gm 1
Sponge Cake 40 gm 1
Swiss Roll Small Individual 1 1
Fruit Cake 40 gm 2
Shortbread, Jam Filled, Oatmeal, Cream Filled Biscuits 2 1
Chocolate White and Dark 4 squ 2
Tomato (Assorted Options) 20 Amount Points
Tomato Cherry 1 tom 1
Tomato Small 1 tom 5.5
Tomato Medium 1 tom 7.5
Tomato Large 1 tom 10
Tomato Orange Raw 100g 5.5
Tomato Raw 30g 2
Tomato Raw 120g  5.5
Tomato Raw Plum/Pera 1 tom 4
Tomato  Sliced 1 slice 1
Tomato Yellow Raw 100g 8.5
Tomato Sauce Canned 100g 8.5
Tomato Cooked 1/2 cup 6
Tomato Sun Dried 10g 9
Tomato Sun Dried in Oil 10g 4
Tomato Paste 1/2 cup 31
Tomato Puree 1/2 cup 13.5
Tomatoes Red Ripe canned in Juice 100g 5
Tomatoes Green Raw 100g 5
Vegetables 21 Amount Points
Alfalfa Sprouts 100g 2
Asparagus Sm.Spears Cooked 6 Spears 4
Asparagus Canned 2 Spears 1
Artichoke Cooked 1 med 8.5
Aubergine/ Eggplant 100g 5
Aubergine/ Eggplant Cooked 1/2 cup 4
Avocado Raw 1/4 pear 6
Beans Baked 1/3 cup 7
Beans French 100g 5
Beans Broad 100g 8
Beets Cooked 1/2 cup 5
Bok Choy Cooked 1/2 cup 8
Broccoli 100g 5.5
Brussel Sprouts Boiled 70g 6
Cabbage cooked 1/2 cup 4
Cabbage Raw Shredded 1 cup 6
Carrots Boiled 50g 2.5
Carrots Raw 50g 5.5
Carrot Baby 1 unit 0.5
Cauliflower Raw 1/2 cup 4
Celery Raw 50g 7
Celery Raw 1 lg stalk 4
Cucumber Raw or Cooked 1/2 cup 2
Escarole/Broad Leaf Endive Raw 4 leaves 8
Garlic 1 clove 0.5
Green Beans Cooked 1/2 cup 2.5
Chard/Collards/Dandelion/Kale 1/2 cup 7
Leeks 100g 7
Lettuce All Types Raw 1 cup 2.5
Canned Mixed Vegetables Drained 1/2 cup 3
Mushrooms Raw 1/2 cup 5
Mushrooms Raw 5 small 5.5
Okra Cooked 1/2 cup 3
Onions Raw 1/2 cup 3
Onions Cooked 1/2 cup 3
Parsnip Boiled  60g  7.5
Peas Green Frozen 1/2 cup 2.5
Peas Boiled from Frozen 60g 3.5
Peas (Dried) Cooked 1/2 cup 8
Peppers Green/ Red 1/2 cup 2
Peppers Raw All Colours 30g 1.5
Potato See Separate Section  Amount Points
Pumpkin Canned 1/2 cup 6.5
Pumpkin Cooked 1/2 cup 6
Radishes Raw 1/2 cup 3.5
Radishes Raw 4 or 5 4
Sauerkraut (S) 1/3 cup 2
Soy Beans 1/2 cup 8
Spinach Raw 100g  14
Spinach Boiled 100g  12
Spinach Frozen & Boiled 100g  8.5
Squash Summer Cooked 1/2 cup 4
Squash Winter Cooked 1/2 cup 12
Sweet Potatoes Baked with Skin  1 med 5.5
Swede / Rutabaga Cooked 80g 5.5
Swede / Rutabaga Cooked 1/2 cup 4
Corn Canned 1/2 cup 2
Corn Canned 80g 5.5
Sweetcorn Cooked 1 ear 5.5
Sweetcorn Cooked 1/2 cup 5.5
Tomato See Separate Section  Amount Points
Turnips Cooked 1/2 cup 7
Winter Squash Cooked 1/2 cup 5.5
Zuchini / Courgette/ Calabacin Cooked 1/2 cup 5.5
Yoghurt 22 Amount Points
Fruit Yoghurt  200g 4.5
Fruit Yoghurt 150g 4
Fruit Yoghurt 125g 3.5
Plain Yoghurt 150g 3.5
Plain Yoghurt 125g 3

Beautiful Apricot Jam

By early last week, one of our apricot trees was covered in ripe fruit, and with the high winds we were experiencing, some was falling off! ...