What foods are high in potassium?

The foods you eat contain nutrients, such as vitamins and minerals. Potassium is a nutrient. Your body needs the right amount to stay healthy and work as it should. You can use the list below to help you make choices about which foods to eat.

The foods in this list have at least 200 milligrams (mg) of potassium per serving.

Fruits

• Apricots, 3 raw
• Avocado, ¼ fruit
• Banana, 1 medium
• Nectarine, 1 fruit
• Orange, 1 fruit
• Raisins, ¼ cup (60 mL)
• Cantaloupe, 1 cup (250 mL), diced

Vegetables

• Artichoke (marinated), 2 hearts
• Beets, ½ cup (125 mL)
• Potato with skin, ½ cup (125 mL)
• Spinach, cooked, ½ cup (125 mL)
• Sweet potato, ½ cup (125 mL)
• Tomato sauce, ½ cup (125 mL)
• Brussel sprouts, parsnips, yams, Hubbard squash

Dairy and dairy alternatives

• Milk, 1 cup (250 mL)
• Soy beverage, 1 cup (250 mL)
• Yogurt, ¾ cup (175 grams)

Protein foods

• Beans (lima, navy, white), ¾ cup (175 grams)
• Fish (halibut, tuna, cod, snapper), 2½ oz (75 g)
• Nuts (almonds, hazelnuts, Brazil, cashew, pistachios), 2 Tbsp. (30 mL)
• Peanut butter, 2 Tbsp. (30 mL)
• Peanuts, 2 Tbsp. (30 mL)

Seasonings

• Salt substitutes
• Look for the word potassium in the ingredient list. Some packaged foods contain potassium additives. Potassium additives are often used as salt substitutes or as preservatives.

Work with your doctor to find out how much of this nutrient you need. Depending on your health, you may need more or less of it in your diet.