Potassium Content of Foods

Potassium is a mineral found in many foods and drinks. It affects how the heart works, and helps keep fluids and minerals balanced in the body.

The amount of potassium you need each day depends on your age and any medical conditions you may have. Talk to your health care provider or dietitian about how much potassium you need.

The following lists of foods provide the general serving size for foods and the approximate amount of potassium in each serving, listed in milligrams (mg). Actual values may vary depending on the product and how it is processed.

High in potassium

The following foods and beverages have 200 mg or more of potassium per serving:

• Apricots (raw) – 2 have 200 mg of potassium.
• Apricots (dry) – 5 have 200 mg of potassium.
• Artichoke – 1 medium has 345 mg of potassium.
• Avocado – ¼ fruit has 245 mg of potassium.
• Banana – 1 medium fruit has 425 mg of potassium.
• Lima or baked beans (canned) – ½ cup has 280 mg of potassium.
• White beans (canned) – ½ cup has 595 mg potassium.
• Beef roast – 3 oz has 320 mg of potassium.
• Ground beef – 3 oz has 270 mg of potassium.
• Beets (raw or cooked) – ½ cup has 260 mg of potassium.
• Bran muffin – 2 oz has 300 mg of potassium.
• Broccoli (cooked) – ½ cup has 230 mg of potassium.
• Brussels sprouts – ½ cup has 250 mg of potassium.
• Cantaloupe – ½ cup has 215 mg of potassium.
• Cereal, 100% bran – ½ cup has 200–400 mg of potassium.
• Cheeseburger -1 single fast food burger has 225–400 mg of potassium.
• Chicken – 3 oz has 220 mg of potassium.
• Clams (canned) – 3 oz has 535 mg of potassium.
• Crab – 3 oz has 225 mg of potassium.
• Dates – 5 have 270 mg of potassium.
• Dried beans and peas – ½ cup has 300–475 mg of potassium.
• Figs (dried) – 2 have 260 mg of potassium.
• Fish (halibut, tuna, cod, snapper) – 3 oz has 480 mg of potassium.
• Fish (salmon, haddock, swordfish, perch) – 3 oz has 300 mg of potassium.
• Fish (tuna, canned) – 3 oz has 200 mg of potassium.
• French fries (fast food) – 3 oz has 470 mg of potassium.
• Granola with fruit and nuts – ½ cup has 200 mg of potassium.
• Grapefruit juice – ½ cup has 200 mg of potassium.
• Honeydew melon – ½ cup has 200 mg of potassium.
• Kale (raw) – 1 cup has 300 mg of potassium.
• Kiwi – 1 medium fruit has 240 mg of potassium.
• Kohlrabi, rutabaga, parsnips – ½ cup has 280 mg of potassium.
• Lentils – ½ cup has 365 mg of potassium.
• Mango – 1 each has 325 mg of potassium.
• Milk (nonfat, low-fat, whole, buttermilk) – 1 cup has 350–380 mg of potassium.
• Milk (chocolate) – 1 cup has 420 mg of potassium
• Molasses – 1 Tbsp has 295 mg of potassium.
• Mushrooms – ½ cup has 280 mg of potassium.
• Nectarine – 1 each has 275 mg of potassium.
• Nuts (almonds, peanuts, hazelnuts, Brazil, cashew, mixed) – 1 oz has 200 mg of potassium.
• Nuts (pistachios) – 1 oz has 295 mg of potassium.
• Orange – 1 fruit has 240 mg of potassium.
• Orange juice – ½ cup has 235 mg of potassium.
• Papaya – ½ medium fruit has 390 mg of potassium.
• Peanut butter (chunky) – 2 Tbsp has 240 mg of potassium.
• Peanut butter (smooth) – 2 Tbsp has 210 mg of potassium.
• Pear – 1 medium (200 mg) of potassium.
• Pomegranate – 1 whole fruit has 400 mg of potassium.
• Pomegranate juice – ½ cup has 215 mg of potassium.
• Pork – 3 oz has 350 mg of potassium.
• Potato chips (salted) – 1 oz has 465 mg of potassium.
• Potato (baked with skin) – 1 medium has 925 mg of potassium.
• Potato (boiled) – ½ cup has 255 mg of potassium.
• Potato (Mashed) – ½ cup has 330 mg of potassium.
• Prune juice – ½ cup has 370 mg of potassium.
• Prunes – 5 have 305 mg of potassium.
• Pudding (chocolate) – ½ cup has 230 mg of potassium.
• Pumpkin (canned) – ½ cup has 250 mg of potassium.
• Raisins (seedless) – ¼ cup has 270 mg of potassium.
• Seeds (sunflower or pumpkin) – 1 oz has 240 mg of potassium.
• Soy milk – 1 cup has 300 mg of potassium.
• Spinach (cooked) – 1/2 cup has 420 mg of potassium.
• Spinach (canned) – ½ cup has 370 mg of potassium.
• Sweet potato (baked with skin) – 1 medium has 450 mg of potassium.
• Swiss chard – ½ cup has 480 mg of potassium.
• Tomato or vegetable juice – ½ cup has 275 mg of potassium.
• Tomato (sauce or puree) – ½ cup has 400–550 mg of potassium.
• Tomato (raw) – 1 medium has 290 mg of potassium.
• Tomato (canned) – ½ cup has 200–300 mg of potassium.
• Turkey – 3 oz has 250 mg of potassium.
• Wheat germ – 1 oz has 250 mg of potassium.
• Winter squash – ½ cup has 250 mg of potassium.
• Yogurt (plain or fruited) – 6 oz has 260–435 mg of potassium.
• Zucchini – ½ cup has 220 mg of potassium.

Moderate in potassium

The following foods and beverages have 50–200 mg of potassium per serving:

• Apple – 1 fruit has 150 mg of potassium
• Apple juice – ½ cup has 150 mg of potassium
• Applesauce – ½ cup has 90 mg of potassium
• Apricot nectar – ½ cup has 140 mg of potassium
• Asparagus (small spears) – ½ cup has 155 mg of potassium
• Asparagus (large spears) – 6 have 155 mg of potassium
• Bagel (cinnamon raisin) – 1 four-inch bagel has 130 mg of potassium
• Bagel (egg or plain) – 1 four- inch bagel has 70 mg of potassium
• Beans (green) – ½ cup has 90 mg of potassium
• Beans (yellow) – ½ cup has 190 mg of potassium
• Beer, regular – 12 oz has 100 mg of potassium
• Beets (canned) – ½ cup has 125 mg of potassium
• Blackberries – ½ cup has 115 mg of potassium
• Blueberries – ½ cup has 60 mg of potassium
• Bread (whole wheat) – 1 slice has 70 mg of potassium
• Broccoli (raw) – ½ cup has 145 mg of potassium
• Cabbage – ½ cup has 150 mg of potassium
• Carrots (cooked or raw) – ½ cup has 180 mg of potassium
• Cauliflower (raw) – ½ cup has 150 mg of potassium
• Celery (raw) – ½ cup has 155 mg of potassium
• Cereal, bran flakes – ½ cup has 120–150 mg of potassium
• Cheese (cottage) – ½ cup has 110 mg of potassium
• Cherries – 10 have 150 mg of potassium
• Chocolate – 1½ oz bar has 165 mg of potassium
• Coffee (brewed) – 6 oz has 90 mg of potassium
• Corn – ½ cup or 1 ear has 195 mg of potassium
• Cucumbers – ½ cup has 80 mg of potassium
• Egg – 1 large egg has 60 mg of potassium
• Eggplant – ½ cup has 60 mg of potassium
• Endive (raw) – ½ cup has 80 mg of potassium
• English muffin – 1 has 65 mg of potassium
• Fish (ocean perch) – 3 oz has 192 mg of potassium
• Frankfurter, beef or pork – 1 has 75 mg of potassium
• Fruit cocktail – ½ cup has 115 mg of potassium
• Grape juice – ½ cup has 170 mg of potassium
• Grapefruit – ½ fruit has 175 mg of potassium
• Grapes – ½ cup has 155 mg of potassium
• Greens: kale, turnip, collard – ½ cup has 110–150 mg of potassium
• Ice cream or frozen yogurt (chocolate) – ½ cup has 175 mg of potassium
• Ice cream or frozen yogurt (vanilla) – ½ cup has 120–150 mg of potassium
• Lemons, limes – 1 each has 80 mg of potassium
• Lettuce – 1 cup has 100 mg of potassium
• Mixed vegetables – ½ cup has 150 mg of potassium
• Mushrooms, raw – ½ cup has 110 mg of potassium
• Nuts (walnuts, pecans, or macadamia) – 1 oz has 125 mg of potassium
• Oatmeal – ½ cup has 80 mg of potassium
• Okra – ½ cup has 110 mg of potassium
• Onions – ½ cup has 120 mg of potassium
• Peach – 1 has 185 mg of potassium
• Peaches (canned) – ½ cup has 120 mg of potassium
• Pears (canned) – ½ cup has 120 mg of potassium
• Peas, green (frozen) – ½ cup has 90 mg of potassium
• Peppers (Green) – ½ cup has 130 mg of potassium
• Peppers (Red) – ½ cup has 160 mg of potassium
• Pineapple juice – ½ cup has 165 mg of potassium
• Pineapple (fresh or canned) – ½ cup has 100 mg of potassium
• Plums – 1 has 105 mg of potassium
• Pudding, vanilla – ½ cup has 150 mg of potassium
• Raspberries – ½ cup has 90 mg of potassium
• Rhubarb – ½ cup has 115 mg of potassium
• Rice, wild – ½ cup has 80 mg of potassium
• Shrimp – 3 oz has 155 mg of potassium
• Spinach (raw) – 1 cup has 170 mg of potassium
• Strawberries – ½ cup has 125 mg of potassium
• Summer squash – ½ cup has 175–200 mg of potassium
• Swiss chard (raw) – 1 cup has 135 mg of potassium
• Tangerines – 1 fruit has 140 mg of potassium
• Tea, brewed – 6 oz has 65 mg of potassium
• Turnips – ½ cup has 140 mg of potassium
• Watermelon – ½ cup has 85 mg of potassium
• Wine (Red, table) – 5 oz has 180 mg of potassium
• Wine (White, table) – 5 oz 100 mg of potassium

Low in potassium

The following foods and beverages have less than 50 mg of potassium per serving.

• Bread (white) – 1 slice has 30 mg of potassium
• Carbonated beverages – 12 oz has less than 5 mg of potassium
• Cheese – 1 oz has 20–30 mg of potassium
• Cranberries – ½ cup has 45 mg of potassium
• Cranberry juice cocktail – ½ cup has 20 mg of potassium
• Fats and oils – 1 Tbsp has less than 5 mg of potassium
• Hummus – 1 Tbsp has 32 mg of potassium
• Nectar (papaya, mango, or pear) – ½ cup has 35 mg of potassium
• Rice (white or brown) – ½ cup has 50 mg of potassium
• Spaghetti or macaroni (cooked) – ½ cup has 30 mg of potassium
• Tortilla, flour or corn – 1 has 50 mg of potassium
• Waffle – 1 four-inch waffle has 50 mg of potassium
• Water chestnuts – ½ cup has 40 mg of potassium

Summary

• Potassium is a mineral found in many foods and drinks. It affects how the heart works, and helps keep fluids and minerals balanced in the body.
• The amount of potassium you need each day depends on your age and any existing medical conditions you may have. Your health care provider or dietitian may recommend an amount of potassium that you should have each day.