The famous keto diet’s main backbone is low carb and high fat foods. These foods are called keto friendly foods or simply keto foods.
Although keto foods are nutrient rich, for some circumstances these low carb foods cause a deficiency in potassium.
To conquer this situation keto foods rich in potassium come into effect.
So, Why Keto Diet Cause Potassium Deficiency?
There are two main reasons behind the deficiency of potassium on keto. The most common reason is a sudden change in food patterns.
This is almost common for everyone within the initial phases of the keto diet. Due to the sudden drop-down of high carb foods intake, our body starts to lose water.
This happens within the first week of adopting low carb keto lifestyle. Because of this water loss, our body loses potassium through urine, poop, and sweat which causes deficiency in potassium.
The second cause of potassium imbalance is some potassium rich foods are not allowed in the keto diet. High potassium foods like bananas, dates, and raisins are prohibited in keto because of their high carb components.
What Is Daily Potassium Requirement?
The daily requirement of potassium varies according to several factors like sex, pregnancy, and lactation times. However, as this article covers only the potassium-rich foods for keto, we consider the adult male and females of 19 to 50 years.
According to the National Academies of Sciences, Engineering, and Medicine (NASEM) the required potassium intake of males and females of 19 to 50 age group are 3400 mg and 2600 mg respectively (1).
What Are The Side Effects of Potassium Deficiency?
There are a few side effects observed during potassium deficiency. These symptoms help to identify the loss of potassium.
The most common symptoms of potassium deficiency are:
- High blood pressure
- Kidney stones
- Bone turnover
- Urinary calcium excretion
Keto Foods Rich in Potassium
Potassium imbalance on keto can be controlled by the consumption of potassium-rich foods that are low in carbs also.
A detailed list of potassium rich keto foods is given below. One point to remember, the DV percentage is calculated for 19-50 years of men and women(nonpregnant and non-breastfeeding women) i.e against 3400 mg and 2600 mg daily limit.
Moreover, majority of these keto foods can be an excellent addition to your high fiber foods with low carbs list.
Eggplant
Ketogenic eggplant is a highly nutritious fruit with a moderately high amount of potassium. However, eggplant is considered a vegetable.
Eggplant provides 229 mg of potassium from a serving size of 100 grams (2). The same serving size contains 5.88 grams of total carbs and 3 grams of dietary fiber which makes it a perfect addition to low carb vegetables chart.
Romaine Lettuce
Romaine lettuce contains almost double amount of potassium compared to iceberg lettuce. With only 1.19 grams net carbs against 100 grams of serving, romaine lettuce is perfectly keto.
Romaine lettuce contains a little bit higher potassium than eggplant or 247 mg potassium (3). The DV of romaine lettuce is 7.2 percent for men and 9.5 percent for women respectively.
Apricots
Apricots are medium high carbs keto fruit with a good amount of potassium. A 100 gram serving of apricot contains 9.2 grams of net carbs or 11.1 grams of carb and 2 grams of dietary fiber.
The same serving size provides 259 mg of potassium (4). This potassium amount is equal to 7.6 percent and 9.9 percent DV of adult men and women respectively.
Zucchini
Zucchini is a low carb vegetable that is high in potassium. One 100 gram sized serving of keto friendly zucchini contains 3.11 grams of carbs and 1 gram of dietary fiber(2.11 grams of net carbs).
Zucchini also contains 261 mg of potassium or 7.6 percent of men and 10 percent of women DV(5).
Spinach
With 1.43 grams of net carbs(calculated from 3.63 grams of carbs and 2.2 grams of dietary fiber) spinach is a ketogenic vegetable with very high potassium component.
The same serving size i.e 100 gram serving contains 558 mg of potassium (6). That means a 100 gram serving of spinach provides 16.4 percent and 21.4 percent of DV respectively for men and women.
Avocado
Avocado is probably the best keto friendly fruit with moderately high amount of potassium. One 100 gram serving of avocado provides 8.53 grams of carbs and 6.7 grams of dietary fiber or 1.83 grams of net carbs (7).
This serving size contains 485 mg of potassium mineral or 14.2 percent and 18.6 percent DV value of men and women respectively.
Broccoli
Broccoli is a potassium-rich cruciferous vegetable. A 100 gram serving of this keto approved vegetable contains 6.64 grams of carbs and 2.6 grams of dietary fiber i.e 4.04 grams of net carbs.
The same serving size also provides 316 mg of potassium (8). From this potassium the DV of broccoli potassium becomes 9.2 percent for men and 12.1 percent for women.
Kale
Kale is another green leafy vegetable with high amounts of potassium. But is kale keto? Yes kale is perfect keto with only 0.3 grams of net carbs against 100 gram serving size (9).
The same serving of kale also provides 348 mg of potassium which is equal to 10 percent men DV and 13 percent of women DV.
Salmon
Salmon is zero net carb keto seafood with high amount of potassium. A 100 gram sized Atlantic raw salmon contains 0 grams of carbs, 0 grams of fiber and 490 mg of potassium (10).
The potassium DV value of salmon is 14.4 percent for men and 18.8 percent for women.
Hemp Seeds
Low carb hemp seeds are widely used in keto friendly recipes. Hemp seeds contain 8.67 grams of total carbs and 4 grams of dietary fiber i.e 4.67 grams of net carbs against 100 gram serving size (11).
On the other hand, hempseeds are very high source of potassium. The same serving size of hemp seeds provide 1200 mg potassium or 35 percent DV for adult men and 46 percent DV for adult women.
Bison
Bison meat is a ketogenic red meat with high concentration of potassium. A 100 gram sized raw bison meat contains 0 grams of carbs with 0 grams of fiber (12).
The same serving size of this keto approved meat also contains 343 mg of potassium which is equal to 10 percent and 13.1 percent for men and women DV respectively.
Some other keto foods with high potassium content are:
- Chicken
- Orange
- Yogurt
- Beef
- Tomato
- Cantaloupe
- Asparagus
- Tuna
- Iceberg lettuce
- Peanut butter
- Mushroom
- Pumpkin
- Cucumber
- Honeydew
- Grapefruit
