Many meats are high potassium foods. They are frequently left off lists that include other high potassium foods. Pork is one of those foods that is high in potassium and is left off most lists. Not all cuts have large amounts of potassium, though. And there are a number of factors beyond the potassium content that influence the health effects of pork. Probably the biggest is the high fat content. And the fat is the undesirable saturated kind. The cuts that are highest in fat are also the lowest in potassium. But by limiting your pork consumption to small amounts and only lean cuts, pork can contribute to your potassium intake for the day.
The Table
The weights for the potassium and sodium are milligrams. The potassium and sodium values given are for 100 grams (about 3 1/2 oz) of food.
As usual, K is potassium, and Na is sodium.
Except for the potassium to sodium ratio (which we calculated), the source of data is: USDA National Nutrient Database Standard Reference – Release 22.
| Food | K | Na | Ratio K:Na |
| Pork, fresh, leg (ham), whole, separable lean and fat, roasted |
352 | 60 | 5.9 |
| Pork, fresh, leg (ham), whole, separable lean only, roasted |
373 | 64 | 5.8 |
| Pork, fresh, leg (ham), rump half, separable lean and fat, roasted |
374 | 62 | 6 |
| Pork, fresh, leg (ham), rump half, separable lean only, roasted |
391 | 65 | 6 |
| Pork, fresh, leg (ham), shank half, separable lean and fat, roasted |
338 | 59 | 5.7 |
| Pork, fresh, leg (ham), shank half, separable lean only, roasted |
360 | 64 | 5.6 |
| Pork, fresh, loin, whole, separable lean and fat, braised |
374 | 48 | 7.8 |
| Pork, fresh, loin, whole, separable lean and fat, broiled |
423 | 62 | 6.8 |
| Pork, fresh, loin, whole, separable lean and fat, roasted |
408 | 59 | 6.9 |
| Pork, fresh, loin, whole, separable lean only, braised |
387 | 50 | 7.7 |
| Pork, fresh, loin, whole, separable lean only, broiled |
438 | 64 | 6.8 |
| Pork, fresh, loin, whole, separable lean only, roasted |
425 | 58 | 7.3 |
| Pork, fresh, loin, blade (roasts), bone-in, separable lean and fat, refuse removed, roasted |
326 | 30 | 10.9 |
| Pork, fresh, loin, blade (roasts), bone-in, separable lean only,refuse removed, roasted |
349 | 29 | 12 |
| Pork, fresh, loin, center loin (roasts), bone-in, separable lean and fat, refuse removed, roasted |
352 | 63 | 5.6 |
| Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, refuse removed, roasted |
362 | 66 | 5.5 |
| Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, refuse removed, roasted |
421 | 46 | 9.2 |
| Pork, fresh, loin, center rib (roasts), bone-in, separable lean only,refuse removed, roasted |
437 | 47 | 9.3 |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, broiled |
383 | 68 | 5.6 |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, broiled |
401 | 72 | 5.6 |
| Pork, fresh, loin, tenderloin, separable lean only,refuse removed, roasted |
421 | 57 | 7.4 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, broiled |
357 | 44 | 8.1 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean only, broiled |
367 | 45 | 8.2 |
| Pork, fresh, shoulder, whole, separable lean and fat, roasted |
329 | 68 | 4.8 |
| Pork, fresh, shoulder, whole, separable lean only, roasted |
346 | 75 | 4.6 |
| Pork, fresh, shoulder, arm picnic, separable lean and fat, roasted |
325 | 70 | 4.6 |
| Pork, fresh, shoulder, arm picnic, separable lean only, refuse removed, roasted |
351 | 80 | 4.4 |
| Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, broiled |
326 | 69 | 4.7 |
| Pork, fresh, shoulder, blade, boston (roasts), separable lean and fat, refuse removed, roasted |
332 | 67 | 5 |
| Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean only, braised |
318 | 60 | 5.3 |
| Pork, fresh, shoulder, blade, boston (roasts), separable lean only, refuse removed, roasted |
427 | 88 | 4.9 |
| Pork, fresh, spareribs, separable lean and fat,refuse removed, braised |
320 | 93 | 3.4 |
| Pork, fresh, variety meats and by-products, heart, braised |
206 | 35 | 5.9 |
| Pork, fresh, variety meats and by-products, liver, refuse removed, braised |
150 | 49 | 3.1 |
| Pork, fresh, variety meats and by-products, pancreas, refuse removed, braised |
168 | 42 | 4 |
| Pork, fresh, loin, blade (chops), bone-in, separable lean only, pan-fried |
365 | 78 | 4.7 |
| Pork, fresh, variety meats and by-products, tail, refuse removed, simmered |
157 | 25 | 6.3 |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean only, pan-fried |
449 | 86 | 5.2 |
| Pork, fresh, loin, center rib (chops), bone-in, separable lean only, pan-fried |
455 | 52 | 8.8 |
| Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, pan-fried |
332 | 67 | 5 |
| Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, pan-fried |
425 | 80 | 5.3 |
| Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, pan-fried |
430 | 50 | 8.6 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean only, pan-fried |
500 | 57 | 8.8 |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, pan-fried |
479 | 55 | 8.7 |
| Pork, fresh, backribs, separable lean and fat, refuse removed, roasted |
315 | 101 | 3.1 |
| Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, broiled |
401 | 62 | 6.5 |
| Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, pan-fried |
428 | 50 | 8.6 |
| Pork, fresh, loin, center rib (roasts), boneless, separable lean and fat, refuse removed, roasted |
346 | 48 | 7.2 |
| Pork, fresh, loin, center rib (chops), boneless, separable lean only, broiled |
420 | 65 | 6.5 |
| Pork, fresh, loin, center rib (roasts), boneless, separable lean only, refuse removed, roasted |
363 | 50 | 7.3 |
| Pork, fresh, loin, country-style ribs, separable lean and fat, refuse removed, roasted |
344 | 52 | 6.6 |
| Pork, fresh, loin, country-style ribs, separable lean only, refuse removed, roasted |
349 | 29 | 12 |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, broiled |
372 | 56 | 6.6 |
| Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, refuse removed, roasted |
402 | 56 | 7.2 |
| Pork, fresh, loin, sirloin (chops), boneless, separable lean only, broiled |
377 | 56 | 6.7 |
| Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, refuse removed, roasted |
405 | 56 | 7.2 |
| Pork, fresh, ground, cooked | 362 | 73 | 5 |
| Pork, fresh, loin, tenderloin, separable lean and fat, broiled |
444 | 64 | 6.9 |
| Pork, fresh, loin, tenderloin, separable lean only, broiled |
451 | 65 | 6.9 |
| Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, refuse removed, cooked |
345 | 55 | 6.3 |
| Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, refuse removed, cooked |
377 | 57 | 6.6 |
| Pork, loin, leg cap steak, boneless, separable lean and fat, broiled |
366 | 76 | 4.8 |
| Pork, Shoulder breast, boneless, separable lean and fat, broiled |
364 | 54 | 6.7 |
| Pork, shoulder, petite tender, boneless, separable lean and fat, broiled |
415 | 53 | 7.8 |
