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.
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 Academy of Nutrition and Dietetics (2018). Potassium content of foods. Nutrition Care Manual . https://www.nutritioncaremanual.org. Accessed November 14, 2019.Credits Current as of: September 20, 2023
Author: Healthwise Staff Clinical Review Board All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
Current as of: September 20, 2023
Author: Healthwise Staff
Clinical Review Board All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
Academy of Nutrition and Dietetics (2018). Potassium content of foods. Nutrition Care Manual . https://www.nutritioncaremanual.org. Accessed November 14, 2019.