Skip to main content

Resources

Food Sources of Potassium

  • 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 raab, 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 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.

  • 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 raab, 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 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.