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Potassium is a mineral in your cells that helps your nerves and muscles work right. 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.
Very high-potassium foods
less than 100 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 choosing foods from lists like the one below, note the serving size. Otherwise, it can be easy to get too much or too little potassium. If you have a chronic health condition, talk to your healthcare provider about your diet.
Food (no table salt added)
Bagel, plain, enriched
10 cm (4 inch)
½ cup (125 mL)
Bread, multi- or whole grain
1 Tbsp (15 mL)
Less than 5
Carbonated beverage (ginger ale, root beer, orange, grape, lemon-lime)
1 cup (250 mL)
Cereal (puffed rice)
Cereal (puffed wheat)
1 oz (30 g)
Cranberry juice cocktail
Cucumber, peeled, raw
Hot dog, beef and pork
juice of 1 fruit
Oil (canola, peanut, safflower, sesame, soybean, sunflower)
1 tbsp (15 mL)
Rice (white, brown)
1 tsp (15 mL)
Soup, chicken noodle
Spaghetti, plain. No sauce
1 tsp (5 mL)/1 tbsp (15 mL)
Tortilla, flour or corn
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, which 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.
Do not use a salt substitute or "lite" salt without talking to your doctor first. These often are very high in potassium.
Health Tools help you make wise health decisions or take action to improve your health.
CitationsU.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.
Adaptation Date: 5/6/2021
Adapted By: Alberta Health Services
Adaptation Reviewed By: Alberta Health Services
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