High Potassium Foods — Fruit Juices Table

These fruit juices are all members of the high potassium foods family. They all can help you achieve the health benefits of less bone loss, reduced risk of kidney stones and improved blood pressure with the associated reduction of stroke and heart attack risk. The Institute of Medicine recommends consuming 4.7 grams of potassium a day to reap these benefits.

Although they all have good ratios of potassium to sodium, only orange juice and passion fruit juice have a large amount of potassium in the natural liquid form if you drink a half glass. Drinking a full glass of fruit juice will give you almost two and a half times the amount of potassium listed in the table. Prune juice also has a lot of potassium, but its intestinal side effects would discourage most folks from drinking much of it.

A real value of these juices is in their concentrates. If you use the concentrate for making a smoothie or for flavoring a yogurt or milk shake, you can get a great amount of your daily potassium in a quick-to-make, tasty treat for breakfast or a snack.

The numbers are for 100 grams of food (about 1/2 glass), with the measurement being milligrams for potassium (K) and sodium (Na).

Source for the values, except the potassium sodium ratio (which we calculated) – USDA National Nutrient Database Standard Reference – Release 22.
FruitJcTbl2015

Food K Na Ratio K:Na
ACEROLA JUICE,RAW 97 3 32.3
APPLE & GRAPE & PEAR BLEND JUICE 89 5 17.8
APPLE & GRAPE BLEND JUICE 96 7 13.7
APPLE JUICE,CND OR BTLD,UNSWTND 101 4 25.2
APPLE JUICE,FRZ CONC,UNSWTND,DIL W/3 VOLUME
H2O
126 7 18
APPLE JUICE,FRZ CONC,UNSWTND,UNDIL 448 25 17.9
BLACKBERRY JUICE,CND 135 1 135
GRAPE JUICE COCKTAIL,FRZ CONC,DIL W/ 3 VOL H2O 21 2 10.5
GRAPE JUICE COCKTAIL,FRZ CONC,UNDIL 74