Potassium is a mineral in your cells. It helps your nerves and muscles work as they should. The right balance of potassium also keeps your heart beating at a steady rate.
A potassium level that is too high or too low can be dangerous. If your levels are high or low, you may need to change the way you eat.
Low-potassium foods |
Medium-potassium foods |
High-potassium foods |
Very high-potassium foods |
---|---|---|---|
less than 100 mg |
101-200 mg |
201-300 mg |
over 300 mg |
You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium. When you choose foods from lists like the one below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.
Food (no table salt added) |
Serving size |
Potassium (mg) |
Apricots |
2 raw or 5 dry |
200 |
Artichoke |
1 medium |
345 |
Banana |
1 |
425 |
Beans (lima, baked navy) |
½ cup |
280 |
Beef, ground |
3 oz |
270 |
Beets, raw or cooked |
½ cup |
260 |
Broccoli |
½ cup |
230 |
Brussels sprouts |
½ cup |
250 |
Cantaloupe |
½ cup |
215 |
Clams, canned |
3 oz |
535 |
Dates |
5 |
270 |
Dried beans and peas |
½ cup |
300–475 |
Fish (haddock, perch, salmon) |
3 oz |
300 |
French fries |
3 oz |
470 |
Lentils |
½ cup |
365 |
Milk (fat-free, low-fat, whole, buttermilk) |
1 cup |
350–380 |
Nectarine |
1 fruit |
275 |
Nuts (almonds, cashew, hazelnuts, peanuts) |
1 oz |
200 |
Orange |
1 fruit |
240 |
Orange juice |
½ cup |
235 |
Parsnip |
½ cup |
280 |
Potato, baked |
1 potato |
925 |
Potato chips, plain, salted |
1 oz |
465 |
Prunes |
5 |
305 |
Pumpkin, canned |
½ cup |
250 |
Raisins, seedless |
¼ cup |
270 |
Seeds (sunflower, pumpkin) |
1 oz |
240 |
Spinach |
½ cup |
420 |
Sweet potato, baked |
1 potato |
450 |
Tomatoes, canned |
½ cup |
200–300 |
Tomato, fresh |
1 fruit |
290 |
Turkey |
3 oz |
250 |
Vegetable juice |
½ cup |
275 |
Winter squash |
½ cup |
250 |
Yogurt, plain |
6 oz |
260 |
Zucchini |
½ cup |
220 |
Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it. Diet or protein drinks and diet bars often have this mineral. It is also in sports drinks. These are meant to replace potassium you lose during exercise.
Food labels do not have to include the amount of potassium, but some do. Even if potassium is not listed, it may still be in that food.
If you're limiting your potassium, do not use a salt substitute or "lite" salt without talking to your doctor first. These often are very high in potassium.
Citations
- U.S. Department of Agriculture, et al. (2015). USDA National Nutrient Database for Standard Reference, release 28. U.S. Department of Agriculture. http://www.ars.usda.gov/ba/bhnrc/ndl. Accessed October 12, 2015.
- American Dietetic Association (2015). Potassium content of foods. Nutrition Care Manual. https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=153&actionxm=ViewAll. Accessed September 10, 2015.
Current as of: December 17, 2020
Author: Healthwise Staff
Medical Review:Martin J. Gabica MD - Family Medicine & E. Gregory Thompson MD - Internal Medicine & Kathleen Romito MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.
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