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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.

High-potassium fruits and vegetables^{footnote 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 (125 mL)	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 (125 mL)	280 mg
Vegetable juice	½ cup (125 mL)	275 mg
Raisins, seedless	¼ cup (60 mL)	270 mg
Dates	5	270 mg
Beets, raw or cooked	½ cup (125 mL)	260 mg
Brussels sprouts	½ cup (125 mL)	250 mg
Winter squash	½ cup (125 mL)	250 mg
Pumpkin, canned	½ cup (125 mL)	250 mg
Orange	1 fruit	240 mg
Orange juice	½ cup (125 mL)	235 mg
Broccoli	½ cup (125 mL)	230 mg
Zucchini	½ cup (125 mL)	220 mg
Cantaloupe	½ cup (125 mL)	215 mg
Apricots	2 raw or 5 dry	200 mg
Tomatoes, canned	½ cup (125 mL)	200–300 mg

Other high-potassium foods^{footnote 1}
?	Serving size	Potassium (in milligrams)
Clams, canned	3 oz (90 g)	535 mg
French fries	3 oz (90 g)	470 mg
Potato chips, plain, salted	1 oz (30 g)	465 mg
Milk (skim, low-fat, whole, buttermilk)	1 cup (250 mL)	350–380 mg
Lentils	½ cup (125 mL)	365 mg
Dried beans and peas	½ cup (125 mL)	300–475 mg
Fish (haddock, perch, salmon)	3 oz (90 g)	300 mg
Beans (lima, baked navy)	½ cup (125 mL)	280 mg
Beef, ground	3 oz (90 g)	270 mg
Yogurt, plain	6 oz (175 mL)	260 mg
Turkey	3 oz (90 g)	250 mg
Seeds (sunflower, pumpkin)	1 oz (30 g)	240 mg
Nuts (almonds, cashew, hazelnuts, peanuts)	1 oz (30 g)	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 natural health products.

Related Information

References

Information about High-Potassium Foods

Credits

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.

This information does not replace the advice of a doctor. Ignite Healthwise, LLC, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

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