High Potassium Eating

Introduction

Why is eating a high potassium diet important?

Potassium is a mineral found naturally in many foods. It can help lower blood pressure and may lower the risk of heart disease and stroke. It is used in your body to make the heart beat, to build protein and muscle, to make energy from food and to help kidneys work.

Potassium-rich foods maintain your body's potassium levels. Depending on your age, aim for a daily intake of:

Age group (years) Recommended Potassium Intake (mg/day)
1-3 3000
4-8 3800
9-13 4500
14-70 4700
>70 4700
Pregnancy (all age groups) 4700
Breastfeeding (all age groups) 5100

Your Doctor will closely watch the potassium level in your blood. He will tell you if you need to eat more or less high potassium foods.

You may need more potassium if you:

  • take certain medications such as some types of diuretics (water pills).
  • are losing too much potassium through urine, sweat or diarrhea.
  • have high blood pressure.

The "Steps You can Take" section below has lists of high potassium foods to help you increase your daily potassium intake.

Steps You Can Take

To increase potassium in your diet, choose potassium-rich foods most often. Choose a variety of foods from each of the four food groups to meet your potassium needs.

VEGETABLES: High Potassium
(>200mg per serving)
Serving Size Potassium
(mg)
Beets, boiled 125 mL (½ cup) 275
Broccoli, cooked 125 mL (½ cup) 240
Brussels sprouts, boiled 4 265
Chard, boiled 125 mL (½ cup) 510
Kohlrabi, raw 125 mL (½ cup) 250
Parsnips, boiled 125 mL (½ cup) 300
Peas, green, boiled 125 mL (½ cup) 230
Potato, baked, with skin 125 mL (½ cup) 360
Potato, baked, no skin 125 mL (½ cup) 250
Potato, boiled 125 mL (½ cup) 270
Potato, mashed with 2% milk 125 mL (½ cup) 400
Pumpkin, boiled 125 mL (½ cup) 300
Snow peas, boiled 125 mL (½ cup) 200
Spinach, frozen, unprepared 125 mL (½ cup) 285
Spinach, frozen, boiled 125 mL (½ cup) 240
Squash, winter, all varieties, boiled 125 mL (½ cup) 260
Sweet potato, baked in skin & removed 125 mL (½ cup) 500
Tomato, raw, diced 125 mL (½ cup) 225
Tomato juice 125 mL (½ cup) 295
Tomato paste, canned 60 mL (¼ cup) 655
Tomato puree, canned 60 mL (¼ cup) 275
Tomato sauce 125 mL (½ cup) 430
Vegetable juice cocktail, canned 125 mL (½ cup) 250
VEGETABLES: Medium Potassium
(101-200mg per serving)
Serving Size Potassium
(mg)
Artichoke, marinated Two hearts 180
Asparagus,raw 6 spears 195
Broccoli, raw 125 mL (½ cup) 150
Beans, snap, all varieties, frozen, boiled 125 mL (½ cup) 115
Carrots, raw 1 medium 195
Cauliflower, raw 125 mL (½ cup) 160
Celery, raw 1 medium stalk 105
Corn 1 ear or 125 mL 190
Daikon, raw 125 mL (½ cup) 105
Fennel, raw 125 mL (½ cup) 190
Kale, raw 125 mL (½ cup) 158
Lettuce, looseleaf, raw 250 mL (1 cup) 115
Lettuce, butterhead, shredded 250 mL (1 cup) 140
Mushrooms, canned 125 mL (½ cup) 105
Mushrooms, white, raw 3 medium 170
Mustard greens, boiled 125 mL (½ cup) 150
Onions, boiled 125 mL (½ cup) 185
Peas, green, raw 125 mL (½ cup) 190
Pepper, sweet, raw 125 mL (½ cup) 140
Radishes, raw 125 mL (½ cup) 145
Sauerkraut, canned, low sodium 125 mL (½ cup) 130
Spinach, raw 250 mL (1 cup) 175
Squash, summer, all varieties, boiled 125 mL (½ cup) 185
Turnip, boiled 250 mL (1 cup) 145
Water chestnuts, Chinese, raw 60 mL (¼ cup) 190
FRUITS: High Potassium
(>200 mg per serving)
Serving Size Potassium
(mg)
Apricots, dried 3 whole 245
Apricots, raw 3 fruits 270
Avocado ¼ whole 245
Banana 1 medium 420
Cantaloupe 125 mL (½ cup) 225
Figs, raw 2 fruit 230
Grapefruit juice 125 mL (½ cup) 210
Guava 125 mL (½ cup) 365
Honeydew melon 125 mL (½ cup) 205
Kiwifruit 1 large 285
Nectarine 1 fruit 275
Orange juice, from concentrate 125 mL (½ cup) 235
Orange 1 medium 240
Prune juice 125 mL (½ cup) 375
Raisins 60 mL (¼ cup) 275
FRUITS: Medium Potassium
(101-200 mg per serving)
Serving Size Potassium
(mg)
Apple juice 125 mL (½ cup) 130
Apple 1 medium fruit 150
Apricots, canned (solid + liquid) 125 mL (½ cup) 185
Blackberries, raw 125 mL (½ cup) 125
Cherries, sour, canned (solid+ liquid) 125 mL (½ cup) 125
Cherries, sweet, raw 10 each 180
Coconut, dried, shredded 60 mL (¼ cup) 125
Coconut water 125 mL (½ cup) 315
Currants, raw 125 mL (½ cup) 165
Dates 3 170
Fruit cocktail, canned (solid + liquid) 125 mL (½ cup) 120
Figs, dried 2 fruit 115
Grapes, red or green 125 mL (½ cup) 145
Grape juice, canned or bottled 125 mL (½ cup) 140
Grapefruit, all varieties ½ 165
Lemon juice, canned or bottled 125 mL (½ cup) 130
Lychee, raw 10 165
Mango 125 mL (½ cup) 135
Mandarin orange or tangerine 1 medium 140
Papaya 125 mL (½ cup) 190
Peaches, canned 125 mL (½ cup) 170
Peach 1 medium 185
Pear, Asian 1 medium 150
Pear, raw, with skin 1 medium 200
Prunes 3 fruits 185
Pineapple, canned (solid + liquid) 125 mL (½ cup) 160
Plums 1 fruit 105
Pomegranate ½ fruit 180
Raspberries, frozen 125 mL (½ cup) 150
Rhubarb, raw 125 mL (½ cup) 190
Strawberries, raw or frozen 125 mL (½ cup) 135

Grain Products

As part of a healthy eating plan, choose 6-8 servings from the Grain Products group each day. Choose whole grain breads and cereals most often.

GRAIN PRODUCTS:
Medium and High Potassium
Serving Size Potassium
(mg)
Quinoa, cooked 125 mL (½ cup) 125
All (100%) Bran cereals 125 mL (½ cup) 430
Bran flakes cereals 30g (¾ cup) 130
Oat bran, hot cereal, prepared 175 mL (¾ cup) 225
Oatmeal, instant 1 package 120

Milk and Alternatives

Choose 2-3 servings each day. Milk and yogurt are better sources of potassium than cheese.

MILK AND ALTERNATIVES:
Medium and High Potassium
Serving Size Potassium
(mg)
Malted milk or Ovaltine made with milk 250 mL (1 cup) 600
Chocolate milk, 1% M.F. 250 mL (1 cup) 450
Milk or Buttermilk, 1% M.F. 250 mL (1 cup) 390
Yogurt, plain, 1% M.F. 175 grams (¾ cup) 410
Yogurt, fruit flavoured 175 grams (¾ cup) 370
Cottage cheese, 1% M.F. 125 mL (½ cup) 105

Meat and Alternatives

Choose 2-3 servings per day. Select lean meats and alternatives more often. Beans and lentils are better sources of potassium than meat, poultry and fish. Choose vegetarian options more often.

MEAT AND ALTERNATIVES:
Medium and High Potassium
Serving Size Potassium
(mg)
Beans and Lentils
Baked beans, canned in tomato sauce 175 mL (¾ cup) 550
Kidney, navy, black or Pinto beans, cooked 175 mL (¾ cup) 550-600
Lentils, cooked 175 mL (¾ cup) 540
Fava beans or chickpeas, cooked 175 mL (¾ cup) 345
Tofu, firm 150 g (¾ cup) 290
Tofu, extra firm 150 g (¾ cup) 150
Tofu, soft 60 mL (¼ cup) 270
Nuts and Seeds
Almonds, dry roasted 60 mL (¼ cup) 260
Cashew nuts, dry roasted 60 mL (¼ cup) 195
Peanuts, dry roasted 60 mL (¼ cup) 245
Peanut butter, natural 60 mL (¼ cup) 210
Pumpkin & squash seed kernels, roasted 60 mL (¼ cup) 455
Pecan, dry roasted 60 mL (¼ cup) 120
Walnuts 60 mL (¼ cup) 110
Meat, Poultry and Seafood
Halibut, baked 75 g (2½ oz) 430
Salmon, baked 75 g (2½ oz) 380
Tuna, light, canned 75 g (2½ oz) 180
Trout, baked 75 g (2½ oz) 350
Beef,* cooked 75 g (2½ oz) 200
Pork,* cooked 75 g (2½ oz) 290
Turkey,* light meat, cooked 75 g (2½ oz) 255
Turkey,* dark meat, cooked 75 g (2½ oz) 210
Lamb,* cooked 75 g (2½ oz) 250
Chicken,* light or dark meat, cooked 75 g (2½ oz) 175
Egg, whole, large 2 110

*average of typical cuts

The following foods are also high in potassium. Check the Nutrition Facts table to see how much potassium is in these foods. Because they are low in healthy nutrients, and some are also high sodium (salt), it is not recommended to rely on these foods for your potassium intake:

  • chocolate
  • molasses
  • Worcestershire sauce
  • maple syrup
  • some soy sauces
  • some salt substitutes
  • some sweet and sour sauces

Additional Resources

Eating Well with Canada's Food Guide

Last updated: September 2013


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.

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