Potassium Content Of Foods List

WHAT YOU SHOULD KNOW:

Potassium is a mineral that is found in most foods. It helps your body in several ways. Potassium helps to balance fluids and minerals in your body. It also helps your body maintain a normal blood pressure. Potassium helps your muscles contract and your nerves function normally.

AFTER YOU LEAVE:

Potassium content of fruit:

The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item.

  • High-potassium foods (more than 200 mg per serving):

    • 1 medium banana (425)

    • ½ of a papaya (390)

    • ½ cup of prune juice (370)

    • ¼ cup of raisins (270)

    • 1 medium mango (325) or kiwi (240)

    • 1 small orange (240) or ½ cup of orange juice (235)

    • ½ cup of cubed cantaloupe (215) or diced honeydew melon (200)

    • 1 medium pear (200)

  • Medium-potassium foods (50-200 mg per serving):

    • 1 medium peach (185)

    • 1 small apple or ½ cup of apple juice (150)

    • ½ cup of peaches canned in juice (120)

    • ½ cup of canned pineapple (100)

    • ½ cup of fresh, sliced strawberries (125)

    • ½ cup of watermelon (85)

  • Low-potassium foods (less than 50 mg per serving):

    • ½ cup of cranberries (45) or cranberry juice cocktail (20)

    • ½ cup of nectar of papaya, mango, or pear (35)

Potassium content of vegetables:

  • High-potassium foods (more than 200 mg per serving):

    • 1 medium baked potato, with skin (925)

    • 1 baked medium sweet potato, with skin (450)

    • ½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290)

    • ½ cup of mushrooms (280)

    • ½ cup of fresh brussels sprouts (250)

    • ½ cup of cooked zucchini (220) or winter squash (250)

    • ¼ of a medium avocado (245)

    • ½ cup of broccoli (230)

  • Medium-potassium foods (50-200 mg per serving):

    • ½ cup of corn (195)

    • ½ cup of fresh or cooked carrots (180)

    • ½ cup of fresh cauliflower (150)

    • ½ cup of asparagus (155)

    • ½ cup of canned peas (90)

    • 1 cup of lettuce, all types (100)

    • ½ cup of fresh green beans (90)

    • ½ cup of frozen green beans (85)

    • ½ cup of cucumber (80)

Potassium content of protein foods:

  • High-potassium foods (more than 200 mg per serving):

    • ½ cup of cooked pinto beans (400) or lentils (365)

    • 1 cup of soy milk (300)

    • 3 ounces of baked or broiled salmon (319)

    • 3 ounces of roasted turkey, dark meat (250)

    • ¼ cup of sunflower seeds (241)

    • 3 ounces of cooked lean beef (224)

    • 2 tablespoons of smooth peanut butter (210)

  • Medium-potassium foods (50-200 mg per serving):

    • 1 ounce of salted peanuts, almonds, and cashews (200)

    • 1 large egg (60 mg)

Potassium content of dairy foods:

  • High-potassium foods (more than 200 mg per serving):

    • 6 ounces of yogurt (260-435)

    • 1 cup of nonfat, low-fat, or whole milk (350-380)

  • Medium potassium foods (50-200 mg per serving):

    • ½ cup of ricotta cheese (154)

    • ½ cup of vanilla ice cream (131)

    • ½ cup of low-fat (2%) cottage cheese (110)

  • Low potassium foods (less than 50 mg per serving):

    • 1 ounce of cheese (20-30)

Potassium content of other foods:

  • 1 tablespoon of molasses (295)

  • 1½ ounces of chocolate (165)

© 2014 Truven Health Analytics Inc. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. All illustrations and images included in CareNotes® are the copyrighted property of A.D.A.M., Inc. or Truven Health Analytics.

The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

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