Many foods are naturally high in potassium.

• 1 can (7 oz/ 200g) sockeye salmon - 1,391mg
• 1 medium california avocado - 1,097mg
• 1/2 pkg (5 oz/ 140g) spinach - 824mg
• 1 medium stalk broccoli - 526mg
• 1/3 cup natural sunflower seed kernels - 331mg
• 1/2 cup canned diced tomatoes - 290mg
• 1 Tbsp dutch process unsw. cocoa powder - 254mg
• 2 Tbsp peanut butter - 214mg
• 1/8 tsp potassium-salt substitute - 325 to 500mg

Calcium rich foods:

• Swiss cheese 1 slice (1 oz.) 272 mg
• Red salmon 1/2 cup (3-1/2 oz.) 259 mg
• Ricotta 1 ounce 257mg
• 1 oz. cheddar cheese 204 mg
• 1 oz. American cheese 174mg
• 3 oz. sardines with bones 345mg
• 3 oz. salmon with bones 99mg
• 3 oz. shrimp, canned 145mg
• 4 oz. tofu, processed with calcium sulfate 145mg
• 1 cup oysters 90mg
• 1/2 cup collards 179mg
• 1/2 cup kale 103mg
• 1/2 cup bok choy 126mg
• 1/2 cup turnip greens 126mg

Magnesium rich foods:

• Kelp 100 grams 760mg
• Alfalfa 100 grams 230mg
• Avocado, Florida, 1/2 med 103mg
• Almonds, dry roasted, 1 oz 86mg
• Seeds, pumpkin, 1/2 oz 75 mg
• Nuts, mixed, dry roasted, 1 oz 66mg
• Spinach, cooked, 1/2 c 65mg
• Peanut butter, 2 Tbs. 50mg
• Avocado, California, 1/2 med 35mg

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