Potassium Nutrition

Food Summaries

The following list summarizes selected foods containing high levels of potassium, as measured by the United States Department of Agriculture.


Those who need to increase their potassium intake can select foods from this high potassium food summary list. It is not necessary to take potassium supplements, to achieve a high level of potassium nutrition.

FISH - Broiled

15160

Mullosk, clams

canned

15192

Cod

-

15037

Halibut

-

15086

Salmon

-

15241

Trout

-

15221

Tuna

Yellowfin, fresh, cooked

FRUITS

09032

Apricots, dried

10 med.

-

09038

Avocados

3 oz.

(tripled - more reasonable)

09040

Banana

1 med.

-

09087

Dates

10 dates

(doubled - more reasonable)

09094

Figs, dried

4 figs

(doubled - more reasonable)

09148

Kiwi

1 med.

-

09181

Melon, cantaloupe

1 cup

-

09200

Orange

1 med.

-

09298

Raisins

1/2 cup

(halved - more reasonable)

09326

Watermelon

1 cup

-

JUICES

11655

Carrot juice

1 cup

Canned

09206

Orange juice

1 cup

-

09294

Prune juice

1 cup

-

11540

Tomato juice

1 cup

Added salt

MEAT DAIRY

13168

Beef, round

3 oz.

Turkey about the same

05040

Chicken

3 oz.

-

10047

Pork

3 oz.

Fresh loin

01085

Milk, non-fat

1 cup

-

01117

Yogurt, low fat

8 oz.

12 grams of protein per ounce

NUTS

12061

Almonds

2 oz.

(doubled - more reasonable)

12078

Brazil nuts

2 oz.

(doubled - more reasonable)

16390

Peanuts

2 oz.

(doubled - more reasonable)

OTHER

19305

Molasses

1 tbsp

blackstrap - HOLY COW !!!

VEGETABLES

(All cooked)

11008

Artichoke

1 cup

-

?

Beans, baked

1 cup

-

16033

Beans, Kidney

1 cup

-

16072

Beans, Lima

1 cup

-

16043

Beans, Pinto

1 cup

-

16103

Beans, refried

1 cup

-

16051

Beans, white

1 cup

-

11087

Beet Greens

1 cup

-

11192

Black-eyed peas

1 cup

-

11091

Broccoli

1 cup

-

11101

Brussle Sprouts

1 cup

-

11125

Carrots

1 cup

-

16057

Chick Peas

1 cup

Garbonzos

16006

Jerusalem Artichokes

1 cup

-

16070

Lentils

1 cup

-

11299

Parsnips

1 cup

-

16109

Soybeans

1 cup

-

11458

Spinach

1 cup

-

11644

Squash, Winter

1 cup

-

11508

Sweet Potatos

1 cup

with the skin

11674

Potatos

1

most is in theskin

11529

Tomatos, raw

1 cup

red, ripe, raw

Over 600 mg. in BOLD RED

I changed some numbers to more closely reflect a more appropriate "Common Measure".
This is a list of "basic foods".
Many fast foods contain high amounts of potassium, but I omitted them due to all the other garbage they contain. The same is true for soups and cereals.
Source: USDA Nutrient Database for Standard Reference, Release 15
Daily Recommended Potassium ( K): 3,500 mg . . . Too much: 18,000 mg
Daily Recommended Sodium . . (Na): 1,000 mg . . . Too much: 2,400 mg