For the food Beets, raw the typical serving size is 1 cup (or 136 g) which contains 442 mg of Potassium. The precentage of the recommended daily value for this serving is 9 %. For this serving the Sodium content is 106.08 mg, the Calories content is 58.48 kcal, the Protein content is 2.19 g, the Fat content is 0.23 g and the Carbohydrate content is 13 g.
This list of 9 types of beets, is brought to you by www.dietandfitnesstoday.com and ranges from Beets, raw through to Beets, canned, no salt added, solids and liquids where all food items are ranked by the content or amount per 100g. The nutritional potassium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much potassium in beets.
The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.
The level of potassium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 5 items. The highest amount of potassium from the 5 canned items is in Beets, harvard, canned, solids and liquids where the level is 164 mg per 100g.The total food items which are raw is 1 item. The highest amount of potassium from the 1 raw items is in Beets, raw where the content is 325 mg per 100g. The number of food items which are cooked are 2 items. The highest amount of potassium from the 2 cooked items is in Beets, cooked, boiled, drained where the amount is 305 mg per 100g. Comparing raw and cooked beets shows that cooking can change the levels of potassium by 20 mg in a 100g serving.
The list below gives the total potassium content in the 9 items from the general description 'beets' each of which show the potassium amount as well as Sodium, Calories, Protein, Fat and Carbohydrate. The top 9 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
Average Content for beetsThe average (or more correctly the arithmetic mean) amount of potassium contained in 100g of beets, based on the list below of 9 different items under the general description of beets, is 208.67 mg of potassium. This average value corresponds to 4.44 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Sodium is 145.22 mg, the average amount of Calories is 43.56 kcal, the average amount of Protein is 1.15 g, the average amount of Fat is 0.12 g and the average amount of Carbohydrate is 10.28 g.
Median AmountThe median value of Potassium is found in Beets, harvard, canned, solids and liquids which in 100g contains 164 mg of Potassium. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Sodium is 162 mg, the amount of Calories is 73 kcal, the amount of Protein is 0.84 g, the amount of Fat is 0.06 g and the amount of Carbohydrate is 18.18 g.
Highest potassium Content per 100g
Using the list below for the 9 different beets nutrition entries in our database, the highest amount of potassium is found in Beets, raw which contains 325 mg of potassium per 100g. The associated percentage of RDA is 7 %. For this 100g serving the Sodium content is 78 mg, the Calories content is 43 kcal, the Protein content is 1.61 g, the Fat content is 0.17 g, the Carbohydrate content is 9.56 g.
The lowest amount of potassium is in Beets, canned, no salt added, solids and liquids which in 100g contains 142 mg of potassium. This gives as percentage of the recommended daily allowance 3 % of the RDA. For this 100g serving the amount of Sodium is 21 mg, the amount of Calories is 28 kcal, the amount of Protein is 0.8 g, the amount of Fat is 0.07 g, the amount of Carbohydrate is 6.57 g.
The difference between the highest and lowest values gives a potassium range of 183 mg per 100g. The range for the other nutrients are as follows; 57 mg for Sodium, 15 kcal for Calories, 0.81 g for Protein, 0.1 g for Fat, 2.99 g for Carbohydrate.
Highest Amount of potassium per Serving
Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Beets, raw contains 325 mg of potassium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the potassium nutritional content.
The food with the highest potassium content per typical serving is Beets, raw which contains 442 mg in 1 cup (or 136 g). The precentage of the recommended daily value for this serving is 9 %. For this serving the Sodium content is 106.08 mg, the Calories content is 58.48 kcal, the Protein content is 2.19 g, the Fat content is 0.23 g and the Carbohydrate content is 13 g.
Nutritional Information SummaryFrom the list below you can find a full nutrition facts breakdown for all foods containing potassium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in potassium.