Food Sources of Potassium
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Potassium: Nutrient-densea Food and Beverage Sources, Amounts of Potassium and Energy per Standard Portion
FOODbc STANDARD PORTIONd CALORIES POTASSIUM (mg) Vegetables Beet greens, cooked 1 cup 39 1309 Fufu, cooked 1 cup 398 1080 Lima beans, cooked 1 cup 209 969 Swiss chard, cooked 1 cup 35 961 Potato, baked, with skin 1 medium 161 926 Yam, cooked 1 cup 158 911 Acorn squash, cooked 1 cup 115 896 Amaranth leaves, cooked 1 cup 28 846 Spinach, cooked 1 cup 41 839 Breadfruit, cooked 1 cup 170 808 Bamboo shoots, raw 1 cup 41 805 Water chestnuts 1 cup 120 724 Carrot juice, 100% 1 cup 94 689 Taro leaves, cooked 1 cup 35 667 Plantains, cooked 1 cup 215 663 Taro root (dasheen or yautia), cooked 1 cup 187 639 Adzuki beans, cooked 1/2 cup 147 612 Cress, raw 2 cups 32 606 Butternut squash, cooked 1 cup 82 582 Parsnips, cooked 1 cup 110 572 Sweet potato, cooked 1 cup 190 572 Luffa gourd, cooked 1 cup 100 571 Chrysanthemum leaves, cooked 1 cup 20 569 Purslane, cooked 1 cup 21 561 Kohlrabi, cooked 1 cup 48 561 Broccoli rabe (rapini), cooked 1 cup 40 550 Drumstick pods (moringa), cooked 1 cup 42 539 Mushrooms, portabella, cooked 1 cup 35 529 Stewed tomatoes, canned 1 cup 66 528 Tomato juice, 100% 1 cup 41 527 Vegetable juice, 100% 1 cup 48 518 Mustard spinach, cooked 1 cup 29 513 Pumpkin, canned 1 cup 83 505 White beans, cooked 1/2 cup 125 502 Winter squash, cooked 1 cup 76 494 Artichoke, cooked 1 cup 89 480 Celeriac, raw 1 cup 66 468 Dandelion greens, cooked 1 cup 35 455 Cassava (yucca), cooked 1 cup 267 451 Burdock root, cooked 1 cup 110 450 Bok choy, cooked 1 cup 24 445 Soybeans, cooked 1/2 cup 148 443 Lotus root, cooked 1 cup 108 440 Poi (taro root) 1 cup 269 439 Pink beans, cooked 1/2 cup 126 430 Small white beans, cooked 1/2 cup 127 415 Carrots, raw 1 cup 52 410 Black turtle beans, cooked 1/2 cup 120 401 Snow peas, cooked 1 cup 67 384 Corn, cooked 1 cup 134 384 Salsify, cooked 1 cup 92 382 Pinto beans, cooked 1/2 cup 123 373 Escarole, cooked 1 cup 22 368 Rutabaga, cooked 1 cup 51 367 Lentils, cooked 1/2 cup 115 366 Avocado 1/2 cup 120 364 Fennel bulb, raw 1 cup 27 360 Onions, cooked 1 cup 92 359 Kidney beans, cooked 1/2 cup 113 359 Split peas, cooked 1/2 cup 116 355 Navy beans, cooked 1/2 cup 128 354 Great northern beans, cooked 1/2 cup 105 346 Cowpeas, dried and cooked 1/2 cup 80 345 Cranberry (roman) beans, cooked 1/2 cup 121 343 Edamame, cooked 1/2 cup 94 338 French beans, cooked 1/2 cup 114 328 Hyacinth beans, cooked 1/2 cup 114 327 Pigeon peas, cooked 1/2 cup 102 323 Cauliflower, raw 1 cup 27 320 Red bell pepper, raw 1 cup 39 314 Black beans, cooked 1/2 cup 114 306 Nettles, cooked 1 cup 37 297 Summer squash, cooked 1 cup 18 296 Turnip greens, cooked 1 cup 29 292 Nopales, cooked 1 cup 22 291 Yellow beans, cooked 1/2 cup 128 288 Fava beans, cooked 1/2 cup 94 228 Collard greens, cooked 1 cup 63 222 Fruit Durian 1 cup 357 1059 Sapote or Sapodilla 1 cup 217 794 Jackfruit 1 cup 157 739 Prune juice, 100% 1 cup 182 707 Guava 1 cup 112 688 Passion-fruit juice, 100% 1 cup 126 687 Soursop 1 cup 148 626 Kiwifruit 1 cup 110 562 Pomegranate juice, 100% 1 cup 134 533 Orange juice, 100% 1 cup 112 496 Melon, cantaloupe 1 cup 60 473 Cherimoya 1 cup 120 459 Banana 1 medium 112 451 Tangerine juice, 100% 1 cup 106 440 Grapefruit 1 fruit 130 415 Pummelo or pomelo 1 cup 72 410 Apricots 1 cup 74 401 Peaches, dried 1/4 cup 96 399 Loquats 1 cup 70 396 Melon, honeydew 1 cup 61 388 Apricots, dried 1/4 cup 78 378 Grapefruit juice, 100% 1 cup 95 362 Lychee 1 cup 125 325 Pineapple juice, 100% 1 cup 132 325 Mandarin orange 1 cup 103 324 Tangerine (tangelo) 1 cup 103 324 Prunes or dried plum 1/4 cup 105 319 Melon, casaba 1 cup 48 309 Raisins 1/4 cup 123 307 Cherries 1 cup 87 306 Gooseberries 1 cup 66 297 Peach 1 cup 60 293 Dairy and Fortified Soy Alternatives Yogurt, plain, nonfat 8 ounces 137 625 Yogurt, plain, low fat 8 ounces 154 573 Kefir, plain, low fat 1 cup 104 399 Milk, fat free (skim) 1 cup 83 382 Buttermilk, low fat 1 cup 98 370 Milk, low fat (1 %) 1 cup 102 366 Yogurt, Greek, plain, nonfat 8 ounces 134 320 Yogurt, Greek, plain, low fat 8 ounces 166 320 Soy beverage (soy milk), unsweetened 1 cup 80 292 Protein Foodse Clams 3 ounces 126 534 Skipjack tuna 3 ounces 112 444 Shad 3 ounces 214 418 Mullet 3 ounces 128 389 Pollock 3 ounces 100 388 Rainbow trout, freshwater 3 ounces 142 383 Whiting 3 ounces 99 368 Herring 3 ounces 172 356 Goat 3 ounces 122 344 Tempeh 1/2 cup 160 342 Atlantic mackerel 3 ounces 223 341 Sardines, canned 3 ounces 177 338 Tilapia 3 ounces 108 323 Cod 3 ounces 71 316 Smelt 3 ounces 105 316 Catfish 3 ounces 122 311 Bison 3 ounces 122 307 Pork 3 ounces 171 303 Tofu, raw, firm, prepared with calcium sulfate 1/2 cup 181 299 Haddock 3 ounces 77 298 Beef 3 ounces 173 288 Pistachio nuts 1 ounce 162 286 Deer 3 ounces 134 285 Lamb 3 ounces 158 285 Salmon (various) 3 ounces ~115-175 ~280-535 Game meats (various) 3 ounces ~115-180 ~285-345 Other Sources Coconut water, unsweetened 1 cup 43 396 a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.
b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.
c Some foods or beverages are not appropriate for all ages, (e.g., nuts, raw carrots), particularly young children for whom some foods could be a choking hazard.
d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 280mg of potassium. Smaller portions are generally one half of a standard portion.
e Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
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Potassium: Nutrient-densea Food and Beverage Sources, Amounts of Potassium and Energy per Smaller Portion
FOODbc SMALLER PORTIONd CALORIES POTASSIUM (mg) Vegetables Beet greens, cooked 1/2 cup 20 655 Fufu, cooked 1/2 cup 199 540 Lima beans, cooked 1/2 cup 105 485 Swiss chard, cooked 1/2 cup 18 481 Potato, baked, with skin 1/2 medium 81 463 Yam, cooked 1/2 cup 79 456 Acorn squash, cooked 1/2 cup 58 448 Amaranth leaves, cooked 1/2 cup 14 423 Spinach, cooked 1/2 cup 21 420 Breadfruit, cooked 1/2 cup 85 404 Bamboo shoots, raw 1/2 cup 21 403 Water chestnuts 1/2 cup 60 362 Carrot juice, 100% 1/2 cup 47 345 Taro leaves, cooked 1/2 cup 18 334 Plantains, cooked 1/2 cup 108 332 Taro root (dasheen or yautia), cooked 1/2 cup 94 320 Adzuki beans, cooked 1/4 cup 74 306 Cress, raw 1 cup 16 303 Butternut squash, cooked 1/2 cup 41 291 Parsnips, cooked 1/2 cup 55 286 Sweet potato, cooked 1/2 cup 95 286 Luffa gourd, cooked 1/2 cup 50 286 Chrysanthemum leaves, cooked 1/2 cup 10 285 Purslane, cooked 1/2 cup 11 281 Kohlrabi, cooked 1/2 cup 24 281 Broccoli rabe (rapini), cooked 1/2 cup 20 275 Drumstick pods (moringa), cooked 1/2 cup 21 270 Mushrooms, portabella, cooked 1/2 cup 18 265 Stewed tomatoes, canned 1/2 cup 33 264 Tomato juice, 100% 1/2 cup 21 264 Vegetable juice, 100% 1/2 cup 24 259 Mustard spinach, cooked 1/2 cup 15 257 Pumpkin, canned 1/2 cup 42 253 White beans, cooked 1/4 cup 62 251 Winter squash, cooked 1/2 cup 38 247 Artichoke, cooked 1/2 cup 45 240 Celeriac, raw 1/2 cup 33 234 Dandelion greens, cooked 1/2 cup 18 228 Cassava (yucca), cooked 1/2 cup 134 226 Burdock root, cooked 1/2 cup 55 225 Bok choy, cooked 1/2 cup 12 223 Soybeans, cooked 1/4 cup 74 222 Lotus root, cooked 1/2 cup 54 220 Poi (taro root) 1/2 cup 135 220 Pink beans, cooked 1/4 cup 63 215 Small white beans, cooked 1/4 cup 64 207 Carrots, raw 1/2 cup 26 205 Black turtle beans, cooked 1/4 cup 60 200 Snow peas, cooked 1/2 cup 34 192 Corn, cooked 1/2 cup 67 192 Salsify, cooked 1/2 cup 46 191 Pinto beans, cooked 1/4 cup 61 187 Escarole, cooked 1/2 cup 11 184 Rutabaga, cooked 1/2 cup 26 184 Lentils, cooked 1/4 cup 58 183 Avocado 1/4 cup 60 182 Fennel bulb, raw 1/2 cup 14 180 Onions, cooked 1/2 cup 46 180 Kidney beans, cooked 1/4 cup 56 179 Split peas, cooked 1/4 cup 58 178 Navy beans, cooked 1/4 cup 64 177 Great northern beans, cooked 1/4 cup 52 173 Cowpeas, dried and cooked 1/4 cup 40 173 Cranberry (roman) beans, cooked 1/4 cup 60 171 Edamame, cooked 1/4 cup 47 169 French beans, cooked 1/4 cup 57 164 Hyacinth beans, cooked 1/4 cup 57 164 Pigeon peas, cooked 1/4 cup 51 161 Cauliflower, raw 1/2 cup 14 160 Red bell pepper, raw 1/2 cup 20 157 Black beans, cooked 1/4 cup 57 153 Nettles, cooked 1/2 cup 19 149 Summer squash, cooked 1/2 cup 9 148 Turnip greens, cooked 1/2 cup 15 146 Nopales, cooked 1/2 cup 11 146 Yellow beans, cooked 1/4 cup 64 144 Fava beans, cooked 1/4 cup 47 114 Collard greens, cooked 1/2 cup 32 111 Fruit Durian 1/2 cup 179 530 Sapote or Sapodilla 1/2 cup 109 397 Jackfruit 1/2 cup 79 370 Prune juice, 100% 1/2 cup 91 354 Guava 1/2 cup 61 344 Passion-fruit juice, 100% 1/2 cup 63 344 Soursop 1/2 cup 74 313 Kiwifruit 1/2 cup 55 281 Pomegranate juice, 100% 1/2 cup 67 267 Orange juice, 100% 1/2 cup 56 248 Melon, cantaloupe 1/2 cup 30 237 Cherimoya 1/2 cup 60 230 Banana 1/2 medium 56 226 Tangerine juice, 100% 1/2 cup 53 220 Grapefruit 1/2 fruit 65 208 Pummelo or pomelo 1/2 cup 36 205 Apricots 1/2 cup 37 201 Peaches, dried 1/8 cup 48 200 Loquats 1/2 cup 35 198 Melon, honeydew 1/2 cup 31 194 Apricots, dried 1/8 cup 39 189 Grapefruit juice, 100% 1/2 cup 48 181 Pineapple juice, 100% 1/2 cup 66 163 Lychee 1/2 cup 63 163 Mandarin orange 1/2 cup 52 162 Tangerine (tangelo) 1/2 cup 52 162 Prunes or dried plum 1/8 cup 53 160 Melon, casaba 1/2 cup 24 155 Raisins 1/8 cup 62 154 Cherries 1/2 cup 44 153 Gooseberries 1/2 cup 33 149 Peach 1/2 cup 30 147 Dairy and Fortified Soy Alternatives Yogurt, plain, nonfat 4 ounces 69 313 Yogurt, plain, low fat 4 ounces 77 287 Kefir, plain, low fat 1/2 cup 52 200 Milk, fat free (skim) 1/2 cup 42 191 Buttermilk, low fat 1/2 cup 49 185 Milk, low fat (1 %) 1/2 cup 51 183 Yogurt, Greek, plain, nonfat 4 ounces 67 160 Yogurt, Greek, plain, low fat 4 ounces 83 160 Soy beverage (soy milk), unsweetened 1/2 cup 40 146 Protein Foodse Clams 1 ounce 42 178 Tempeh 1/4 cup 80 171 Tofu, raw, firm, prepared with calcium sulfate 1/4 cup 91 150 Skipjack tuna 1 ounce 37 148 Pistachio nuts 1/2 ounce 81 143 Shad 1 ounce 71 139 Mullet 1 ounce 43 130 Pollock 1 ounce 33 129 Rainbow trout, freshwater 1 ounce 47 128 Whiting 1 ounce 33 123 Herring 1 ounce 57 119 Goat 1 ounce 41 115 Atlantic mackerel 1 ounce 74 114 Sardines, canned 1 ounce 59 113 Tilapia 1 ounce 36 108 Cod 1 ounce 24 105 Smelt 1 ounce 35 105 Catfish 1 ounce 41 104 Bison 1 ounce 41 102 Pork 1 ounce 57 101 Haddock 1 ounce 26 99 Beef 1 ounce 58 96 Deer 1 ounce 45 95 Lamb 1 ounce 53 95 Salmon (various) 1 ounce ~40-60 ~140-270 Game meats (various) 1 ounce ~40-60 ~95-115 Other Sources Coconut water, unsweetened 1/2 cup 22 198 a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.
b Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense. For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.
c Some foods or beverages are not appropriate for all ages, (e.g., nuts, raw carrots), particularly young children for whom some foods could be a choking hazard.
d Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component. Standard portions provide at least 280 mg of Potassium. Smaller portions are generally one half of a standard portion.
e Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.