Potassium is an important electrolyte, as it maintains fluid volume in and around the cells, helps to normalize blood pressure and reduces the risk of kidney stones. The recommended intake is 4.7 g/d. No adverse effects of excess consumption are known, but if you have chronic kidney disease or if you take medications that include ACE inhibitors and other blood pressure medications, you may need to consume less than the recommended intake for potassium
Fats
Fats such as vegetable oils, shortenings and lard contain no potassium. Vegetable oils include sesame, peanut, soybean, olive and canola oils. Margarine, margarine-like spreads and butter are nearly potassium-free; 1 tbsp. of margarine has 2 mg potassium, or less than .05 percent of the daily requirement.
Sugars
Sugars, including granulated sugar, powdered sugar, corn syrup, pancake syrups, and both hard and soft candies are potassium-free foods. Brown sugar is very low in potassium, containing 4 mg/tsp. Cookies, caramels and jellies all contain 10 mg or less of potassium.
Other Foods
Because potassium is present in most foods, and sources that contain none of this electrolyte are so few, it is impossible to avoid consumption entirely, nor would this be advisable. Many foods contain minimal amounts of potassium, or under 100 mg/serving, which is only 2 percent of the recommended intake. These foods include commercial cereals, many breads, eggs, cheeses, and fruits such as apricots and pears.
Beverages
Distilled alcoholic beverages, including gin, rum, whiskey and vodka, contain a mere 1 mg potassium per 1.5 fluid oz. Note that beer has more potassium than distilled spirits, nearly 100 mg/bottle. Carbonated beverages including ginger ale and root beer are also virtually potassium-free, containing under 5 mg per 12 fluid oz.
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