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High-Potassium Foods

British Columbia Specific Information

Every day, we make choices about the food we eat and our lifestyles. We can make choices for ourselves and our families that make a real difference to our ability to remain healthy and active now, and enjoy life to its fullest in the future. To learn more about healthy eating, including managing a condition, food safety, and food security, visit the Healthy Eating section of our website.

You may also call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or you can Email a HealthLinkBC Dietitian.

For additional information about healthy living visit, Health Canada’s Eating Well with Canada's Food Guide and Physical Activity web page.

Topic Overview

Potassium is a mineral in your cells. It helps your nerves and muscles work as they should. The right balance of potassium also keeps your heart beating at a steady rate.

A potassium level that is too high or too low can be dangerous. If your levels are high or low, you may need to change the way you eat.

Low-potassium foods

Medium-potassium foods

High-potassium foods

Very high-potassium foods

less than 100 mg.

101–200 mg.

201–300 mg.

over 300 mg.

You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium. When you choose foods from lists like the one below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.

Content of select high-potassium foods footnote 1 footnote 2

Food (no table salt added)

Serving size

Potassium (mg)

Apricots

2 raw or 5 dry

200

Artichoke

1 medium

345

Banana

1

425

Beans (lima, baked navy)

½ cup (125 mL)

280

Beef, ground

3 oz. (90 g)

270

Beets, raw or cooked

½ cup (125 mL)

260

Broccoli

½ cup (125 mL)

230

Brussels sprouts

½ cup (125 mL)

250

Cantaloupe

½ cup (125 mL)

215

Clams, canned

3 oz. (90 g)

535

Dates

5

270

Dried beans and peas

½ cup (125 mL)

300–475

Fish (haddock, perch, salmon)

3 oz. (90 g)

300

French fries

3 oz. (90 g)

470

Lentils

½ cup (125 mL)

365

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

1 cup (250 mL)

350–380

Nectarine

1 fruit

275

Nuts (almonds, cashew, hazelnuts, peanuts)

1 oz. (30 g)

200

Orange

1 fruit

240

Orange juice

½ cup (125 mL)

235

Parsnip

½ cup (125 mL)

280

Potato, baked

1 potato

925

Potato chips, plain, salted

1 oz. (30 g)

465

Prunes

5

305

Pumpkin, canned

½ cup (125 mL)

250

Raisins, seedless

¼ cup (60 mL)

270

Seeds (sunflower, pumpkin)

1 oz. (30 g)

240

Spinach

½ cup (125 mL)

420

Sweet potato, baked

1 potato

450

Tomatoes, canned

½ cup (125 mL)

200–300

Tomato, fresh

1 fruit

290

Turkey

3 oz. (90 g)

250

Vegetable juice

½ cup (125 mL)

275

Winter squash

½ cup (125 mL)

250

Yogurt, plain

¾ cup (175 mL)

260

Zucchini

½ cup (125 mL)

220

Hidden potassium

Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it. Diet or protein drinks and diet bars often have this mineral. It is also in sports drinks. These are meant to replace potassium you lose during exercise.

Food labels do not have to include the amount of potassium, but some do. Even if potassium is not listed, it may still be in that food.

If you're limiting your potassium, do not use a salt substitute or "lite" salt without talking to your doctor first. These often are very high in potassium.

References

Citations

  1. U.S. Department of Agriculture, et al. (2015). USDA National Nutrient Database for Standard Reference, release 28. U.S. Department of Agriculture. http://www.ars.usda.gov/ba/bhnrc/ndl. Accessed October 12, 2015.
  2. American Dietetic Association (2015). Potassium content of foods. Nutrition Care Manual. https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=153&actionxm=ViewAll. Accessed September 10, 2015.

Credits

Current as of:
September 8, 2021

Author: Healthwise Staff
Medical Review:
Martin J. Gabica MD - Family Medicine
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Colleen O'Connor PhD, RD - Registered Dietitian