Food Sources of Potassium
Food Sources of Potassium
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Potassium is a mineral found naturally in many foods. It has many functions in the body such as:
- helps to regulate blood pressure
- makes nerves and muscles work.
How Much Potassium Should I Aim For?
The recommended amount of potassium in the table below is for healthy adults. If you have kidney disease or take certain medications you may need to limit the amount of potassium your diet. Speak to your health care provider for advice on how much potassium is right for you.
| Age in Years | Recommended amount (milligrams (mg)/day) | Stay below |
|---|---|---|
| Males 19 and older | 3400 | An upper limit for potassium has not been established |
| Females 19 and older | 2600 | |
| Pregnant females 19 and older | 2900 | |
| Breastfeeding females 19 and older | 2800 |
Food Sources of Potassium
Potassium is found naturally in many foods. Knowing the potassium content of foods can help you make choices that fit your needs. Use the table below to find out the amount of potassium in foods. Food labels may also list potassium.
| Fruits Potassium (over 200 mg) | Serving Size | Potassium (mg) |
|---|---|---|
| Sapote (casimiroa) | 1 fruit | 774 |
| Durian | 125 mL (½ cup) | 560 |
| Date, medjool | 3 pitted fruits | 501 |
| Passion fruit (granadilla,lilikoi) | 125 mL (½ cup) | 434 |
| Banana | 1 medium | 422 |
| Jackfruit | 125 mL (½ cup) | 391 |
| Plantain | 125 mL (½ cup) | 390 |
| Guava | 125 mL (½ cup) | 364 |
| Peach, fresh | 1 medium | 285 |
| Fig | 3 small fruits – 3.8cm diameter | 279 |
| Papaya (pawpaw, tree melon) | ½ fruit | 278 |
| Raisins | 60 mL (¼ cup) | 275 |
| Nectarine | 1 | 273 |
| Apricots, raw | 3 fruits | 272 |
| Persimmon, Japanese | 1 fruit (6.4 cm diameter) | 270 |
| Apricots, dried | 6 halves | 244 |
| Orange | 1 medium | 237 |
| Prickly Pear | 1 fruit | 227 |
| Cantaloupe, cubes | 125 mL (½ cup) | 226 |
| Pomegranate, seeds | 125 mL (½ cup ) | 217 |
| Kiwifruit | 1 medium | 215 |
| Pear, raw, with skin | 1 medium | 206 |
| Prunes, dried | 3 | 209 |
| Honeydew melon, cubes | 125 mL (½ cup) | 205 |
| Fruits Potassium (101-200mg) | Serving Size | Potassium (mg) |
|---|---|---|
| Apple | 1 medium | 195 |
| Grapes, European types (red, green) | 20 | 187 |
| Rhubarb, raw | 125 mL (½ cup) | 186 |
| Clementine | 125 mL (½ cup) | 182 |
| Cherries, sweet | 10 fruit | 182 |
| Quince | 1 fruit | 181 |
| Kumquat | 5 fruits | 177 |
| Mango | ½ fruit | 174 |
| Lychee (litchi) | 125 mL (½ cup) | 172 |
| Peaches, canned, solids and liquid | 125 mL (½ cup) | 169 |
| Grapefruit, pink or red | ½ | 166 |
| Pineapple, canned | 125 mL (½ cup) | 160 |
| Strawberries, raw | 125 mL (½ cup) | 134 |
| Pears, canned, halves | 125 mL (½ cup) | 126 |
| Blackberries, raw | 125 mL (½ cup) | 123 |
| Fruit cocktail, canned, solids and liquid | 125 mL (½ cup) | 119 |
| Groundcherry (cape gooseberry, golden berry) | 125 mL (½ cup) | 115 |
| Crabapple | 125 mL (½ cup) | 113 |
| Loganberry, frozen | 125 mL (½ cup) | 113 |
| Plums | 1 | 104 |
| Fruits Potassium (0-100mg) | Serving Size | Potassium (mg) |
|---|---|---|
| Boysenberry, frozen | 125 mL (½ cup) | 97 |
| Applesauce | 125 mL (½ cup) | 95 |
| Pineapple, raw | 125 mL (½ cup) | 95 |
| Watermelon | 125 mL (½ cup) | 90 |
| Jackfruit, canned, drained | 125 mL (½ cup) | 90 |
| Rhubarb, frozen | 125 mL (½ cup) | 78 |
| Blueberries, raw | 125 mL (½ cup) | 59 |
| Mangosteen, canned, drained | 125 mL (½ cup) | 50 |
| Cranberries (lingonberry), raw | 125 mL (½ cup) | 43 |
| Vegetables Potassium (over 200 mg) | Serving Size | Potassium (mg) |
|---|---|---|
| Potato, baked with skin | 1 medium | 941 |
| Tomato paste, canned | 60 mL (¼ cup) | 707 |
| Beet greens, boiled, drained | 125 mL (½ cup) | 692 |
| Sweet potato, baked, skin removed after baking | 1 medium | 542 |
| Swiss chard, boiled, drained | 125 mL (½ cup) | 508 |
| Avocado | ½ whole | 487 |
| Yam, boiled, drained | 125 mL (½ cup) | 481 |
| Potato, mashed with 2% milk | 125 mL (½ cup) | 398 |
| Tomato sauce, canned | 125 mL (½ cup) | 385 |
| Water chestnuts, raw | 125 mL (½ cup) | 383 |
| Jerusalem artichoke (sunchoke), raw | 125 mL (½ cup) | 340 |
| Bamboo shoots, boiled, drained | 125 mL (½ cup) | 338 |
| Cabbage, bok choy, boiled, drained | 125 mL (½ cup) | 333 |
| Spinach, frozen, boiled, drained | 125 mL (½ cup) | 303 |
| Parsnips, boiled, drained | 125 mL (½ cup) | 302 |
| Chrysanthemum greens (chop suey greens), boiled, drained | 125 mL (½ cup) | 301 |
| Yucca (cassava, manioc), raw | 125 mL (½ cup) | 295 |
| Tomato | 1 medium | 292 |
| Beets, boiled, drained | 125 mL (½ cup) | 274 |
| Chillies, hot red or green, raw | 125 mL (½ cup) | 269 |
| Pumpkin, canned | 125 mL (½ cup) | 267 |
| Brussels sprouts, boiled, drained | 4 | 266 |
| Squash, winter, all varieties, baked | 125 mL (½ cup) | 261 |
| Taro shoots, cooked | 125 mL (½ cup) | 254 |
| Artichoke hearts, boiled, drained | 125 mL (½ cup) | 254 |
| Vegetable juice cocktail, canned | 125 mL (½ cup) | 247 |
| Carrots, raw | 1 large | 230 |
| Celery, cooked | 125 mL (½ cup) | 225 |
| Corn, boiled, drained | 1 medium ear | 225 |
| Daikon, boiled, drained | 125 mL (½ cup) | 221 |
| Snow peas, boiled, drained | 125mL (½ cup) | 203 |
| Asparagus, boiled, drained | 6 spears | 202 |
| Vegetables Potassium(101-200mg) | Serving Size | Potassium (mg) |
|---|---|---|
| Fennel, raw | 125 mL (½ cup) | 190 |
| Tomatillo (husk tomato), raw | 125 mL (½ cup) | 187 |
| Squash, summer, all varieties, boiled, drained | 125 mL (½ cup) | 183 |
| Spinach, raw | 250 mL (1 cup) | 177 |
| Seaweed (dulse, nori), dried | 125 mL (½ cup) | 176 |
| Celery, raw | 125 mL (½ cup) | 165 |
| Mushrooms, white, raw | 125 mL (½ cup) | 161 |
| Broccoli, raw, chopped | 125 mL (½ cup) | 147 |
| Lettuce, romaine, raw | 250 mL (1 cup) | 146 |
| Turnip, boiled, drained | 125 mL (½ cup) | 146 |
| Celeriac (celery root), boiled, drained | 125 mL (½ cup) | 142 |
| Nappa cabbage (suey choy, chinese cabbage), boiled, drained | 125 mL (½ cup) | 141 |
| Daikon, raw | 125 mL (½ cup) | 139 |
| Pepper, green, sweet | 125 mL (½ cup) | 138 |
| Eggplant, cooked | 250 mL (1 cup) | 129 |
| Fiddlehead Greens (ferns) frozen and boiled | 125 mL (½ cup) | 129 |
| Sauerkraut, canned, drained | 125 mL (½ cup) | 128 |
| Onion, raw | 125 mL (½ cup) | 123 |
| Beans, snap (Italian, green or yellow (wax), raw | 125 mL (½ cup) | 123 |
| Gai Lan (chinese broccoli/kale), boiled, drained | 125 mL (½ cup) | 121 |
| Mustard greens (gai choy), boiled, drained | 125 mL (½ cup) | 120 |
| Okra, boiled, drained | 125 mL (½ cup) | 114 |
| Vegetables Potassium (0-100mg) | Serving Size | Potassium (mg) |
|---|---|---|
| Chicory (Belgium endive), raw | 125 mL (½ cup) | 100 |
| Squash, spaghetti, boiled, drained | 125 mL (½ cup) | 96 |
| Peas, green, frozen, boiled, drained | 125 mL (½ cup) | 93 |
| Cabbage, bok choy, raw | 125 mL (½ cup) | 93 |
| Cauliflower, boiled, drained | 125 mL (½ cup) | 93 |
| Cucumber, raw | 125 mL (½ cup) | 92 |
| Water chestnuts, Chinese, canned | 125 mL (½ cup) | 87 |
| Endive/escarole, raw | 125 mL (½ cup) | 83 |
| Bean sprouts, raw | 125 mL (½ cup) | 82 |
| Lettuce, iceberg, raw | 250 mL (1 cup) | 82 |
| Jicama (yam bean), tuber root, boiled, drained | 125 mL (½ cup) | 74 |
| Radicchio, raw | 125 mL (½ cup) | 64 |
| Watercress, raw | 125 mL (½ cup) | 60 |
| Bamboo shoots, canned | 125 mL (½ cup) | 55 |
| Arugula (rocket), raw | 125 mL (½ cup) | 39 |
| Wax gourd (Chinese preserving melon), boiled, drained | 125 mL (½ cup) | 5 |
| Grape leaves, drained | 125 mL (½ cup) | 2 |
| Grains: | Serving Size | Potassium (mg) |
|---|---|---|
| Bran cereal, pellets or sticks | 125 mL (½ cup) | 340 to 442 |
| Bran cereal, flakes | 250 mL (1 cup) | 320 |
| Oatmeal, large flake, cooked | 175 mL (¾ cup) | 171 |
| Quinoa, cooked | 25 mL (½ cup) | 168 |
| Oat bran cereal, cooked | 175 ml (¾ cup) | 148 |
| Oatmeal, instant, cooked | 1 package | 129 |
| Rice, brown, cooked | 125 mL (½ cup) | 81 |
| Bread, whole wheat whole grain | 1 slice | 71 |
| Pasta, spaghetti, cooked | 125 mL (½ cup) | 33 |
| Protein Foods | Serving Size | Potassium (mg) |
|---|---|---|
| Milk, Yogurt and Cheese | ||
| Malted milk or Ovaltine® made with milk | 250 mL (1 cup) | 576 |
| Chocolate milk, 1% M.F. | 250 mL (1 cup) | 449 |
| Milk or buttermilk, 1% M.F. | 250 mL (1 cup) | 393 |
| Yogurt, plain or fruit flavoured 1% M.F. | 175 mL (¾ cup) | 333 |
| Cheese, cheddar, diced | 125 mL (½ cup) | 106 |
| Cottage cheese, 1% M.F. | 125 mL (½ cup) | 103 |
| Beans and Lentils | ||
| Beans, baked, canned, plain or vegetarian | 175 mL (¾ cup) | 421 to 552 |
| Beans, kidney, navy, black or Pinto, cooked | 175 mL (¾ cup) | 541 |
| Lentils, cooked | 175 mL (¾ cup) | 540 |
| Chickpea flour (besan) | 125 mL (½ cup) | 411 |
| Soy beverage, fortified, all flavours | 250 mL (1 cup) | 380 |
| Beans, fava or chickpeas, cooked | 175 mL (¾ cup) | 345 |
| Tofu, soft, firm, extra firm | 150 g (¾ cup) | 182 to 222 |
| Nuts and Seeds | ||
| Pumpkin and squash seed kernels, roasted | 60 mL (¼ cup) | 454 |
| Hemp seeds, hulled | 60 mL (¼ cup) | 448 |
| Almonds, dry roasted | 60 mL (¼ cup) | 250 |
| Peanuts, dry roasted | 60 mL (¼ cup) | 235 |
| Peanut butter, natural | 30 mL (2 Tbsp) | 207 |
| Cashew nuts, dry roasted | 60 mL (¼ cup) | 196 |
| Sesame seeds, dried and shelled | 60 mL (¼ cup) | 141 |
| Walnuts, chopped | 60 mL (¼ cup) | 131 |
| Pecan, dry roasted | 60 mL (¼ cup) | 118 |
| Meat, Poultry, Fish and Eggs | ||
| Halibut, baked | 75 g (2½ oz) | 396 |
| Salmon, spring, baked | 75 g (2½ oz) | 379 |
| Trout, baked | 75 g (2½ oz) | 347 |
| Beef, steak or roast, cooked | 75 g (2½ oz) | 206 |
| Pork, cooked | 75 g (2½ oz) | 292 |
| Turkey, light meat, cooked | 75 g (2½ oz) | 265 |
| Turkey, dark meat, cooked | 75 g (2½ oz) | 212 |
| Lamb, cooked | 75 g (2½ oz) | 264 |
| Chicken, light and dark meat, cooked | 75 g (2½ oz) | 182 |
| Tuna, light, canned | 75 g (2½ oz) | 134 |
| Egg, whole, large | 1 | 57 |
| Other Foods | Serving Size | Potassium (mg) |
|---|---|---|
| Salt substitute, potassium based* | 1.2g (¼ tsp) | 610 to 651 |
| Chocolate (45 to 59% solids) | 100 g | 559 |
| Molasses, blackstrap | 15 mL (1 Tbsp) | 518 |
| Almond beverage, fortified, vanilla | 250 mL (1 cup) | 375 |
| Molasses, fancy | 15 mL (1 Tbsp) | 311 |
| Worcestershire sauce | 15 mL (1 Tbsp) | 135 |
| Coffee, brewed | 250 mL (1 cup) | 123 |
| Tea, brewed | 250 mL (1 cup) | 93 |
| Rice beverage, fortified | 250 mL (1 cup) | 70 |
| Soy sauce, regular, tamari or shoyu | 15 mL (1 Tbsp) | 39 to 82 |
| Maple syrup | 15 mL (1 Tbsp) | 45 |
| Sweet and sour sauce, commercial | 15 mL (1 Tbsp) | 18 |
Source: Government of Canada Canadian Nutrient File. (Accessed July 2019) https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
*Many salt substitutes are high in potassium. Check with your health care provider to see they are a suitable choice for you.
Additional Resources
For information and advice based on your specific food and nutrition needs and preferences, call 8-1-1 and ask to speak to a HealthLink BC dietitian.
For additional information, see the following resources:
- HealthLink BC www.healthlinkbc.ca – Get medically approved non-emergency health information.
- Dietitian Services Fact Sheets - Available by mail (call 8-1-1) or visit www.healthlinkbc.ca/healthy-eating
Last Updated: October 2019
These resources are provided as sources of additional information believed to be reliable and accurate at the time of publication and should not be considered an endorsement of any information, service, product or company.
Distributed by:
Dietitian Services at HealthLinkBC (formerly Dial-A-Dietitian), providing free nutrition information and resources for BC residents and health professionals. Go to Healthy Eating or call 8-1-1 (anywhere in BC). Interpreters are available in over 130 languages.