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Food Summaries
Mineral Nutrition

Potassium Foods Summary

by Vaughn Aubuchon

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.
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       High Potassium Foods Table

From the
USDA Nutrient Database

USDA
NDB
Ref. #

 Food Group

Potass.
per
measure
mgs
Weight
grams
Com-mon
Measure

 Notes

.
FISH - Broiled

15160

Mollusk, clams

534
85
3 oz.

canned

15192

Cod

439
85
3 oz.

-

15037

Halibut

490
85
3 oz.

-

15086

Salmon

319
85
3 oz.

-

15241

Trout

375
85
3 oz.

-

15221

Tuna

484
85
3 oz.

Yellowfin, fresh, cooked

.
FRUITS

09032

Apricots,
dried

814
70

10 med.

-

09038

Avocados

540
85

3 oz.

(tripled - more reasonable)

09040

Banana

467
118

1 med.

-

09087

Dates

542
83

10 dates

(doubled - more reasonable)

09094

Figs, dried

542
76

4 figs

(doubled - more reasonable)

09148

Kiwi

252
76

1 med.

-

09181

Melon,
cantaloupe

494
160

1 cup

-

09200

Orange

237
131

1 med.

-

09298

Raisins

544
73

1/2 cup

(halved - more reasonable)

09326

Watermelon

176
152

1 cup

-

.
JUICES

11655

Carrot juice

689
236

1 cup

Canned

09206

Orange juice

496
248

1 cup

-

09294

Prune juice

707
256

1 cup

-

11540

Tomato juice

535
243

1 cup

Added salt

.
MEAT DAIRY

13168

Beef, round

262
85

3 oz.

Turkey about the same

05040

Chicken

220
85

3 oz.

-

10047

Pork

358
85

3 oz.

Fresh loin

01085

Milk, nonfat

376
245

1 cup

-

01117

Yogurt, low fat

531
227

8 oz.

12 grams of protein per 8 oz.

.
NUTS

12061

Almonds

412
57

2 oz.

(doubled - more reasonable)

12078

Brazil nuts

340
57

2 oz.

(doubled - more reasonable)

16390

Peanuts

374
57

2 oz.

(doubled - more reasonable)

.
OTHER

19305

Molasses

498
20

1 tbsp

blackstrap - HOLY COW !!!

.
VEGETABLES

(All cooked)

11008

Artichoke

595
168

1 cup

-

?

Beans, baked

752
254

1 cup

-

16033

Beans, Kidney

713
177

1 cup

-

16072

Beans, Lima

955
188

1 cup

-

16043

Beans, Pinto

800
171

1 cup

-

16103

Beans, refried

673
252

1 cup

-

16051

Beans, white

1,189
262

1 cup

-

11087

Beet Greens

1,309
144

1 cup

-

11192

Black-eyed peas

690
165

1 cup

-

11091

Broccoli

456
156

1 cup

-

11101

Brussels Sprouts

504
155

1 cup

-

11125

Carrots

354
156

1 cup

-

16057

Chick Peas

477
164

1 cup

Garbanzo beans

16006

Jerusalem
Artichokes

644
150

1 cup

-

16070

Lentils

731
198

1 cup

-

11299

Parsnips

573
156

1 cup

-

16109

Soybeans

886
172

1 cup

-

11458

Spinach

839
180

1 cup

-

11644

Squash, Winter

896
205

1 cup

-

11508

Sweet Potatoes

508
146

1 cup

with the skin

11674

Potatoes

1,081
202

1

most is in the skin

11529

Tomatoes, raw

400
180

1 cup

red, ripe, raw

Over 600 mg. shown in BOLD RED

45

120 - 450

45

45

45

150



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     Vaughn's Other Dietary
     MINERAL Related Pages

* Calcium Foods

* Magnesium Foods

* Mineral RDAs

* Potassium Foods

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Notes:
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

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This Vaughns Potassium Foods Nutrition
Table was last updated on 2020-01-25.