Food Sources of Potassium
Your body needs potassium for almost everything it does, including helping your kidneys, heart, muscles, and nerves work properly. Use the tables below to identify foods and drinks with potassium that fit your culture and lifestyle. By making shifts toward a healthy eating routine, you can meet your food group and potassium needs. To find out more about potassium, check out these factsheets for consumers and for health professionals.
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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 Swiss chard, cooked 1 cup 35 961 Lima beans (white), cooked* 1 cup 216 955 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 Fruits 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 Durian 1/2 cup 179 530 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 * Beans, peas, and lentils are listed under Vegetables but can also be counted in the Protein Foods group.
a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal or no added sugars, saturated fat, and 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 This list includes “Standard” portions, which provide at least 280 milligrams potassium. Portions listed are not necessarily recommended serving sizes.
e Seafood varieties include best 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 Swiss chard, cooked 1/2 cup 18 481 Lima beans (white), cooked* 1/2 cup 108 478 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 Fruits 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 Durian 1/4 cup 89 265 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 * Beans, peas, and lentils are listed under Vegetables but can also be counted in the Protein Foods group.
a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal or no added sugars, saturated fat, and 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 best 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.