High-Potassium Foods

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 that you get 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

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	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	280 mg
Vegetable juice	½ cup	275 mg
Raisins, seedless	¼ cup	270 mg
Dates	5	270 mg
Beets, raw or cooked	½ cup	260 mg
Brussels sprouts	½ cup	250 mg
Winter squash	½ cup	250 mg
Pumpkin, canned	½ cup	250 mg
Orange	1 fruit	240 mg
Orange juice	½ cup	235 mg
Broccoli	½ cup	230 mg
Zucchini	½ cup	220 mg
Cantaloupe	½ cup	215 mg
Apricots	2 raw or 5 dry	200 mg
Tomatoes, canned	½ cup	200–300 mg

Serving size

Potassium (in milligrams)

Clams, canned

3 oz

535 mg

French fries

3 oz

470 mg

Potato chips, plain, salted

1 oz

465 mg

Milk (fat-free, low-fat, whole, buttermilk)

1 cup

350–380 mg

Lentils

½ cup

365 mg

Dried beans and peas

½ cup

300–475 mg

Fish (haddock, perch, salmon)

3 oz

300 mg

Beans (lima, baked navy)

½ cup

280 mg

Beef, ground

3 oz

270 mg

Yogurt, plain

6 oz

260 mg

Turkey

3 oz

250 mg

Seeds (sunflower, pumpkin)

1 oz

240 mg

Nuts (almonds, cashew, hazelnuts, peanuts)

1 oz

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 herbal or dietary supplements.