Dark chocolate is a high-potassium food, as it has more than 200 mg per serving. Milk and white chocolates may be suitable for people who follow a low-potassium diet, as they have significantly less potassium.
How much potassium do we need a day?
The recommended daily intake of potassium is 2,600 mg for women and 3,400 mg for men. Children and teenagers require lower dosages. Pregnant women require about 2,900 mg, while lactating women require 2,800 mg of potassium a day.[1]
In fact, healthy people can consume much higher doses of potassium from food or supplements than the recommended daily intake.
Is chocolate suitable for low-potassium diets?
On the other hand, patients with chronic kidney disease should consume less potassium than the recommended daily intake. The kidneys can’t easily excrete excess potassium in the urine. Also, patients who take certain medication may need to lower their daily potassium intake.[2]
So, patients with chronic kidney disease should follow a diet low in potassium. They should limit the consumption of foods high in potassium, like dark chocolate, to the minimum. Only certain milk or white chocolates may be suitable for a low-potassium diet.
Always consult your physician before changing your diet.
How much potassium in dark chocolate?
Actually, dark chocolate is considered a high-potassium food. It has more than 200 mg of potassium per serving.[3]
In fact, dark chocolate with 70-85% cacao solids has 715 mg of potassium per 100g. An 1-oz serving has 203 mg of potassium.
Other types of dark chocolate have less potassium, though. In fact, dark chocolate with 45% cacao solids have 21% less potassium than dark chocolate with 70% cacao solids.
| % solids | potassium (mg/100g) | potassium (mg/serving) | % DV |
| 45-59% | 559 | 158 | 4.7% |
| 60-69% | 567 | 161 | 4.7% |
| 70-85% | 715 | 203 | 6% |
But, people who follow a low-potassium diet should avoid all dark chocolates. They can consume small amounts, only if their physician allows it.
Is milk & white chocolate high in potassium?
Milk and white chocolate contains lower amounts of potassium than dark chocolate. Actually, milk chocolate contains even 76% less potassium, while white chocolate contains 60% less potassium than dark chocolate with 70% cacao solids.
milk chocolate
Most milk chocolates contain about 370 mg of potassium per 100g, or 105 mg per serving. But, there are milk chocolates containing only 170 mg of potassium per 100g, or 30 mg per serving.
milk chocolate with almonds
However, milk chocolate with almonds or hazelnuts have a much higher potassium content. Nuts are good dietary sources of potassium. For instance, milk chocolate with almonds has 444 mg of potassium per 100g. An 1-oz serving has 126 mg of potassium.
white chocolate
White chocolate is low in potassium as compared to other types. It has only 286 mg of potassium per 100g, or 81 mg per serving.
syrup
Chocolate syrup is also low in potassium. It contains only 122 mg per 100g. A tablespoon has only 25 mg of potassium. Hence, it may be a great alternative to dark chocolate for people who follow a low-potassium diet.
Always check nutrition facts label of chocolates and other products if you follow a low-potassium diet. The potassium content varies greatly between chocolate brands.
What’s the healthiest chocolate?
Dark chocolate with 70% cacao solids is the healthiest chocolate. Cacao beans have a great nutritional value. Besides potassium, dark chocolate is particularly high in iron and antioxidants. Also, it has decent amounts of protein, fiber, copper, magnesium, chromium, manganese, and calcium!
Moreover, dark chocolate has less added sugar than milk or white chocolate.
Other common foods high in potassium
Following a diet high in potassium is easy. There are too many foods with potassium. Nuts, seeds, beans, and many vegetables and fruits are excellent dietary sources. Even common foods like banana, watermelon, and potato are high in potassium!
Health benefits of potassium
Potassium is an essential nutrient, vital for good health. It’s present in all body tissues. The human body contains about 140 grams of potassium.
Consuming adequate amounts of potassium may lower high blood pressure, and decrease the risk of cardiovascular disease and stroke.[5,6]
Also, potassium may prevent osteoporosis, as it regulates calcium metabolism.
Furthermore, potassium is crucial for glucose metabolism, promoting weight loss and preventing diabetes.
Moreover, potassium is a crucial electrolyte. It’s involved in muscle contraction and the transmission of nerve impulses. Athletes and people who sweat a lot should be very cautious to replenish it daily. Potassium deficiency may lead to muscle cramps![7]
