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High Potassium Foods List

High Potassium Foods List

Potassium is essential for heart and muscle health, as well as for maintaining the electrolyte balance of the body. To help with sources of this important nutrient, the following Buzzle article provides a list of foods rich in potassium.
Rutuja Jathar
Last Updated: Jun 3, 2018
Potassium is a mineral that is very important for several body functions, as well as the structural integrity of cells and tissues. This mineral is not stored in the body, unlike other minerals. Hence, the body is constantly in need of a daily dose of potassium. Low potassium levels in blood is called hypokalemia, and can lead to gastric problems, heart palpitations, muscle weakness, altered renal function, and many other significant changes triggered by an electrolyte imbalance in the body fluids.
According to the 'Food and Nutrition Board of the National Academy of Sciences', adults must consume at least 4700 mg of potassium daily. Here are the normal and abnormal potassium levels in humans:
  • Low potassium = less than 3.5 mmol/L
  • Normal potassium = 3.5 - 5.0 mmol/L
  • High potassium = 5.0 - 6.0 mmol/L
  • Very high potassium = more than 6.0 mmol/L
Foods that contain high amount of potassium are beneficial for all, except for those who are suffering from kidney diseases. These foods help to regulate blood pressure, and reduce the risk of heart diseases. One can even resort to potassium-rich snacks to maintain optimum potassium levels in the body. Given below is a list of foods high in potassium.
Top 10 Potassium-rich Foods
Food Item Common Measure
(Weight in gm)
K Content
in mg
Beet greens, cooked, boiled, drained, without salt 1 cup (144) 1309
Broccoli, cooked, boiled, drained, without salt 1 cup (156) 457
Cantaloupe, raw 1 cup (160) 427
Celery, cooked, boiled, drained, without salt 1 cup (150) 426
Crimini mushroom, raw 1 cup (87) 390
Potato, baked, flesh and skin, without salt 1 potato (202) 1081
Romaine lettuce, raw 1 head (539) 760
Spinach, cooked, boiled, drained, without salt 1 cup (180) 839
Swiss chard, cooked, boiled, drained, without salt 1 cup (175) 961
Tomato, red, ripe, raw, 1 cup (180) 427
Vegetables
Food Item Common Measure
(Weight in gm)
K Content
in mg
Adzuki beans, mature seeds, cooked, boiled, without salt 1 cup (230) 1224
Beet, cooked, boiled, drained 1 cup (170) 519
Black-eyed peas, immature seeds, cooked, boiled, drained, without salt 1 cup (165) 690
Brussels sprouts, cooked, boiled, drained, without salt 1 cup (156) 495
Carrot, cooked, boiled, drained, without salt 1 cup (156) 367
Great northern beans, mature seeds, cooked, boiled, without salt 1 cup (177) 692
Jerusalem artichoke, raw 1 cup (150) 644
Kidney beans, red, mature, cooked, boiled, without salt 1 cup (177) 713
Kohlrabi, cooked, boiled, drained, without salt 1 cup (165) 561
Lentils, mature, cooked, boiled, without salt 1 cup (198) 731
Navy beans, mature, cooked, boiled, without salt 1 cup (182) 708
Parsnip, cooked, boiled, drained, without salt 1 cup (156) 573
Pinto beans, mature, cooked, boiled, without salt 1 cup (171) 746
Potato, boiled, cooked in skin, flesh, without salt 1 potato (136) 515
Pumpkin, cooked, boiled, drained, without salt 1 cup (245) 564
Rapini, raw 1 cup (40) 78
Salsify, cooked, boiled, drained, without salt 1 cup (135) 382
Soybeans, mature, cooked, boiled, without salt 1 cup (172) 886
Sweet potato, cooked, baked in skin, without salt 1 potato (146) 694
Sweet potato, cooked, boiled, without skin 1 potato (156) 359
Water chestnut, boiled and steamed 1 oz. (28.35) 87
White beans, mature seeds, cooked, boiled, without salt 1 cup (179) 829
Yam, cooked, boiled, drained, or baked, without salt 1 cup (136) 911
Ethnic Vegetables
Food Item Common Measure
(Weight in gm)
K Content
in mg
Amaranth leaves, cooked, boiled, drained, without salt 1 cup (132) 846
Bamboo shoots, cooked, boiled, drained, without salt 1 cup (120) 640
Bitter melon, cooked, boiled, drained, without salt 1 cup (124) 396
Cassava, raw 1 cup (206) 558
Chinese cabbage (Pak choi), raw 1 cup (70) 176
Chinese radish, raw 1 cup (116) 263
Fennel bulb, raw 1 cup (87) 360
Lotus root, cooked, boiled, drained, without salt 1 cup (120) 436
Mustard green, raw 1 cup (56) 215
Taro root, cooked, without salt 1 cup (132) 639
Fruits
Food Item Common Measure
(Weight in gm)
K Content
in mg
Apricot, dried, sulfured, uncooked 10 halves (35) 407
Avocado, raw, California 1 oz. (28.35) 144
Banana, raw 1 banana (118) 422
Cashews 1 oz. (28.35) 660
Currants, european black, raw 1 cup (112) 361
Dates, deglet noor 1 cup (178) 1168
Fig, raw 1 medium (50) 116
Guava, raw 1 cup (165) 688
Honeydew, raw 1 cup (170) 388
Kiwi, raw 1 cup (180) 562
Mango, raw 1 mango (207) 323
Nectarine, raw 1 cup (143) 287
Orange, raw, all commercial varieties 1 cup (180) 326
Papaya, raw 1 papaya (304) 781
Passion fruit, raw 1 cup (236) 821
Persimmon, raw 1 fruit (168) 270
Pistachio nuts, dry roasted, with salt added 1 oz. (28.35) 295
Plantain, raw 1 medium (179) 893
Pomegranate, raw 1 fruit (282) 666
Prunes, uncooked 5 prunes (42) 307
Raisins, seedless 1 cup (145) 1086
Plum, raw 1 cup (165) 259
Ugli fruit (Jamaican tangelo), raw 1 medium (244) 200
Winter squash, all varieties, cooked, baked, without salt 1 cup (205) 494
Meat and Fish
Food Item Common Measure
(Weight in gm)
K Content
in mg
Beef, ground, 85% lean meat / 15% fat, loaf, cooked, baked 1 serving (85) 243
Chicken, broilers or fryers, light meat, meat only, cooked, fried 3 oz. (84) 221
Clam, cooked, moist heat 3 oz. (85) 534
Cod, Pacific, cooked, dry heat 3 oz. (85) 439
Halibut, Atlantic and Pacific, cooked, dry heat ½ fillet (159) 916
Pork sausage, link/patty, cooked, pan-fried 1 patty (27) 92
Salmon, sockeye, cooked, dry heat ½ fillet (155) 581
Trout, cooked, dry heat 1 fillet (71) 320
Tuna, yellowfin, fresh, cooked, dry heat 3 oz. (85) 484
Turkey, meat only, cooked, roasted 1 cup (140) 417
Miscellaneous Foods
Food Item Common Measure
(Weight in gm)
K Content
in mg
Buckwheat 1 cup (172) 782
Coconut milk, raw 1 cup (240) 631
Eggnog 1 cup (254) 419
Goat milk 1 cup (244) 498
Milk, whole, 3.25% fat 1 cup (244) 349
Molasses 1 tbsp. (20) 293
Quinoa 1 cup (185) 318
Tofu, fried 1 oz. (28.35) 41
Wheat germ, crude 1 cup (115) 1026
Yogurt, plain, low fat, 12 grams protein per 8 ounce 8 oz. (227) 531
Apart from these, apple cider vinegar is a great source of potassium, and can be introduced in the diet. Usually, foods tend to lose their potassium content through incorrect cooking techniques or overcooking. Hence, one must be careful to avoid overcooking vegetables, and try to incorporate fresh, raw fruits and green vegetables in the daily meals and snacks.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.