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High-Potassium Foods

High-Potassium Foods

Overview

What is potassium?

Potassium is a mineral. It helps keep the right mix of fluids in your body. It also helps your nerves, muscles, and heart work properly. Most people get enough potassium from the foods they eat.

What foods are high in potassium?

You can control the amount of potassium in your diet by being aware of which foods are low or high in potassium. Foods are high in potassium if they have more than 200 milligrams (mg) per serving.

Examples of high-potassium foods

When you choose foods from lists like the ones below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.

High-potassium fruits and vegetablesfootnote 1

Food (no table salt added)

Serving size

Potassium (in milligrams)

Potato, baked

1 potato

925 mg

Sweet potato, baked

1 potato

450 mg

Banana

1 fruit

425 mg

Spinach

½ cup

420 mg

Artichoke

1 medium

345 mg

Prunes

5

305 mg

Tomato, fresh

1 fruit

290 mg

Nectarine

1 fruit

280 mg

Parsnip

½ cup

280 mg

Vegetable juice

½ cup

275 mg

Raisins, seedless

¼ cup

270 mg

Dates

5

270 mg

Beets, raw or cooked

½ cup

260 mg

Brussels sprouts

½ cup

250 mg

Winter squash

½ cup

250 mg

Pumpkin, canned

½ cup

250 mg

Orange

1 fruit

240 mg

Orange juice

½ cup

235 mg

Broccoli

½ cup

230 mg

Zucchini

½ cup

220 mg

Cantaloupe

½ cup

215 mg

Apricots

2 raw or 5 dry

200 mg

Tomatoes, canned

½ cup

200–300 mg

Other high-potassium foodsfootnote 1
​

Serving size

Potassium (in milligrams)

Clams, canned

3 oz

535 mg

French fries

3 oz

470 mg

Potato chips, plain, salted

1 oz

465 mg

Milk (fat-free, low-fat, whole, buttermilk)

1 cup

350–380 mg

Lentils

½ cup

365 mg

Dried beans and peas

½ cup

300–475 mg

Fish (haddock, perch, salmon)

3 oz

300 mg

Beans (lima, baked navy)

½ cup

280 mg

Beef, ground

3 oz

270 mg

Yogurt, plain

6 oz

260 mg

Turkey

3 oz

250 mg

Seeds (sunflower, pumpkin)

1 oz

240 mg

Nuts (almonds, cashew, hazelnuts, peanuts)

1 oz

200 mg

What foods may contain hidden potassium?

Some foods and drinks may have hidden potassium. Food labels do not have to show the amount of potassium, but some do. Even if potassium is not listed, it may still be in that food.

Potassium may be found in:

  • Diet or protein drinks and diet bars.
  • Sports drinks. These are meant to replace potassium you lose during exercise.
  • Certain herbal or dietary supplements.

References

Citations

  1. Academy of Nutrition and Dietetics (2018). Potassium content of foods. Nutrition Care Manual. https://www.nutritioncaremanual.org. Accessed November 14, 2019.

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