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 50 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:

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.

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