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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.
.

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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 2020-10-19.