Potassium Content of Foods List

Medically reviewed by Drugs.com. Last updated on Apr 2, 2024.

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What is potassium?

Potassium is a mineral that is found in most foods. 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.

Why do I need to change the amount of potassium I eat?

• You may need more potassium if you have hypokalemia (low potassium levels) or high blood pressure. You may also need more potassium if you are taking diuretics. Diuretics and certain medicines cause your body to lose potassium.
• You may need less potassium in your diet if you have hyperkalemia (high potassium levels) or kidney disease.

How much potassium does fruit contain?

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 to 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)

How much potassium do vegetables contain?

• 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 to 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)

How much potassium do protein foods contain?

• 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 to 200 mg per serving):
  • 1 ounce of salted peanuts, almonds, or cashews (200)
  • 1 large egg (60)

How much potassium do dairy foods contain?

• High-potassium foods (more than 200 mg per serving):
  • 6 ounces of yogurt (260 to 435)
  • 1 cup of nonfat, low-fat, or whole milk (350 to 380)
• Medium-potassium foods (50 to 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 to 30)

How much potassium do grains contain?

• 1 slice of white bread (30)
• ½ cup of white or brown rice (50)
• ½ cup of spaghetti or macaroni (30)
• 1 flour or corn tortilla (50)
• 1 four-inch waffle (50)

What other foods contain potassium?

• 1 tablespoon of molasses (295)
• 1½ ounces of chocolate (165)
• Some salt substitutes may contain a high amount of potassium. Check the food label to find the amount of potassium it contains.

Care Agreement

You have the right to help plan your care. Discuss treatment options with your healthcare provider to decide what care you want to receive. You always have the right to refuse treatment. 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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