High-Potassium Foods
High-Potassium Foods
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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 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.
| 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.
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
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