Nutrient Tables: Potassium, Magnesium, Calcium, Phosphorus, Fiber
The PRAL comes from five nutrients: protein and phosphorus on the acid side, potassium, magnesium and calcium on the alkaline side. These tables show the richest foods for each mineral, calculated from 7,082 entries of the German Nutrient Database.
Potassium-Rich Foods
The mineral behind "alkaline". Legumes, potatoes, vegetables, nuts, bananas.
Magnesium-Rich Foods
Seeds, nuts, whole grains, cocoa, leafy greens. Many of them are still acid-forming.
Calcium-Rich Foods
Cheese and milk lead, followed by sesame, hazelnuts, kale and mineral water.
High Phosphorus Foods
The counterpart of potassium: cheese, seeds, fish, meat, phosphate additives.
Low Phosphorus Foods
Alternatives in every group for a low-phosphate diet, with a potassium column.
High Fiber Foods
Seeds, legumes, whole grains, vegetables. With a PRAL column, so fibermaxxing does not make you acidic.
Why nutrient values and not just PRAL
The PRAL combines five nutrients into one number. That is practical for your daily balance, but it hides where a value comes from. Pumpkin seeds are acid-forming and still the best source of magnesium; cheese is acid-forming and still the best source of calcium. If you want to raise or limit one mineral, you need the individual values.
The values in these tables come from the Bundeslebensmittelschlüssel (BLS), the German Nutrient Database of the Max Rubner-Institut. The alkaline food list and the pages under Acidic or Alkaline? use the Basentracker app database instead; small differences between the two are normal and come from different samples.
Source: Max Rubner-Institut (2025). Bundeslebensmittelschlüssel (BLS), version 4.0. German Nutrient Database. PRAL values calculated from it according to Remer & Manz (1995): 0.49 × protein + 0.037 × phosphorus − 0.021 × potassium − 0.026 × magnesium − 0.013 × calcium, per 100 g. All values per 100 g of the edible portion. They do not replace medical or dietary advice.
This table shows you the way. The Basentracker app walks it with you.
Log your meals, and the app calculates the PRAL automatically and shows your daily balance at a glance. Over 950 foods, consistent scientific values, no math and no guesswork.
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