Overview

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 less than 200 milligrams (mg) of potassium per serving.

Fruits

• Applesauce, ½ cup (125 mL)
• Blueberries, ½ cup (125 mL)
• Grapes, 20 grapes
• Pineapple, ½ cup (125 mL)
• Raspberries, ½ cup (125 mL)
• Watermelon, ½ cup (125 mL)

Vegetables

• Cucumber (peeled), ½ cup (125 mL)
• Eggplant, 1 cup (250 mL)
• Green beans, ½ cup (125 mL)
• Lettuce, 1 cup (250 mL)
• Peas, ½ cup (125 mL)
• Radish, 3 medium

Grains

• Bagel (plain), 10 cm (4 in.)
• Bread, 1 slice
• Oatmeal (cooked), ½ cup (125 mL)
• Pasta and noodles (cooked), 1 cup (250 mL)
• Rice, (cooked), ½ cup (125 mL)
• Tortilla (flour or corn), 1 tortilla

Dairy and dairy alternatives

• Butter, 1 tsp (5 mL)
• Cheese, 50 g (1¾ oz)

Meats and other protein foods

• Eggs, 1 egg

If you have a chronic health condition, talk to your healthcare provider about how much potassium you need. Depending on your health, you may need more or less of it in your diet.

What foods may contain hidden potassium?

Some foods and drinks may have hidden potassium. Food labels in Canada have to show the amount of potassium.

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.