Women’s Health Library
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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.
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.
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 |
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.
Current as of: September 20, 2023
Author: Ignite Healthwise, LLC Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
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