How Much Potassium Is in Your Bone Broth and What Is Potassium Good For?
Here are the potassium levels in our bone broths.
- Our chicken bone broth contains 530 mg of potassium per serving.
- Our beef bone broth contains 130 mg of potassium per serving.
Our soups are also high in potassium.
- The tomato soup contains 785 mg of potassium per serving.
- The butternut squash contains 623 mg of potassium per serving.
- The miso contains 564 mg of potassium per serving.
Potassium (K) is an important mineral in the body. It is an electrolyte that helps to regulate the amount of fluid in the body as well as maintain nerve and muscle function. Potassium is an important consideration in blood pressure regulation and kidney function. Potassium also helps the body to absorb calcium, so it plays a role in preventing osteoporosis. Getting the right amount of potassium in your diet helps to prevent water retention. (1)
Adults need approximately 3,500 mg of potassium every day and should aim to consume their potassium through foods sources like bone broth, sweet potatoes, avocados, beets greens, swiss chard, salmon, and bananas.
Potassium, like most minerals, needs to be balanced in the body with another mineral. In the case of potassium, this other mineral is sodium (Na). Many people are concerned about high blood pressure (hypertension) and limit sodium intake in order to control their blood pressure.
Studies are finding that the sodium-to-potassium ratio is an important factor in managing blood pressure. Working to eat twice as much potassium as sodium may be more effective than just reducing sodium alone. (2)
The World Health Organization recommends maintaining a sodium to potassium level of 1:2 to prevent the normal rise in blood pressure that comes with age.(3)
So, when thinking about the amount of potassium in our bone broths and soups, it’s a great idea to also consider the amount of sodium.
Some, like our chicken bone broth, have twice the amount of potassium as sodium! (530 grams of potassium and only 240 mg of sodium.) That’s a sodium to potassium ratio of 1:2.2. Making this our best choice for managing blood pressure.
Our tomato soup may seem like it’s high in sodium at 490 mg but the mega dose of potassium (759 mg) gives this soup a 1:1.5 sodium-to-potassium ratio. To offset the imbalance, all you need to do is add an additional 269 mg of potassium to your day by eating ¾ of a banana or a ⅓ of an avocado or ⅓ of a cup of spinach.
If you have a condition that affects your kidney function, you may have problems filtering potassium and should consult with your healthcare provider about the recommended daily potassium intake for your condition.
About the Author: Carrie Bonfitto is a board-certified holistic nutritionist, wellness educator and culinary instructor in the Los Angeles area. Through her private practice, Two Hearts Nutrition, she turns up the heat on healthy eating, transforming it into delicious and practical food therapy. Having spent years getting bounced from doctor to doctor before taking her health into her own hands, Carrie is dedicated to helping those who suffer from chronic conditions regain their vitality.