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Potassium-rich Food Chart

Potassium-rich Food Chart

Potassium is an essential nutrient, required for proper functioning of the body. There are certain foods that are rich in this mineral. Want to know what they are? Refer to the chart given in this article.
Aarti R
Last Updated: Jun 3, 2018
Potassium helps in the smooth functioning of pancreas and protects against cardiovascular diseases, kidney diseases, obesity and diabetes.

Potassium must be included in your daily diet in the right quantity to reduce the risk of heart attacks and blood pressure problems. Sufficient potassium can be consumed by including the rich sources of the mineral in our daily diet. A balanced diet with adequate amount of potassium can help prevent many health disorders and diseases.
Many fresh foods have ample potassium in them. Here is a list of potassium-rich foods to help you find out and include the right foods in your daily diet.
List of Foods High in Potassium
Potassium can be found in all kinds of natural fruits, vegetables and dairy products. Therefore, it is but easy to consume the required amount of the mineral by including some of these food items in your diet, according to your requirements.
Fruits
  • Apple
  • Apricots
  • Avocado
  • Cantaloupe
  • Bananas
  • Dates
  • Figs
  • Kiwi fruit
  • Mango
  • Orange and orange juice
  • Papaya
  • Peach
  • Strawberries
  • Watermelon juices
  • Raisins
  • Prunes and prune juice
  • Pear
  • Nectarines
  • Honeydew
  • Grapefruit
  • Pomegranate
Vegetables
  • Artichoke
  • Acorn squash
  • Baked beans
  • Butternut squash
  • Bamboo shoots
  • Fresh or boiled beet
  • Black beans
  • Lima beans
  • Cabbage
  • Brussels sprouts
  • Carrots
  • Dried peas and beans
  • Hubbard squash
  • Lentils
  • Legumes
  • Mushrooms
  • Turnip cabbage
  • Pumpkin
  • Potatoes
  • Parsnips
  • Re-fried beans
  • Cooked spinach
  • Tomatoes and tomato products
  • Yellow turnips
  • Vegetable juices
  • Lettuce
  • Kidney beans
  • Cauliflower
  • Broccoli
Meat and Fish
  • Beef
  • Chicken
  • Lamb
  • Pork
  • Liver
  • Turkey
  • Veal
  • Bass
  • Flounder
  • Haddock
  • Halibut
  • Oysters
  • Perch
  • Salmon
  • Scallops
  • Tuna
Beverages
  • Beer
  • Red Wine
  • White Wine
  • Cider
Other Foods
  • Bran products
  • Chocolate
  • Granola
  • Molasses
  • Milk
  • Nuts and seeds
  • Peanut Butter
  • Yogurt
  • Peanuts
  • Ice milk
  • Eggs
  • Wheat bread
  • Apple cider vinegar
  • Cottage cheese
  • Ricotta cheese
  • Vanilla Ice-cream
  • Cinnamon raisin bagel
  • Plain bagel
  • French bread
  • Plain bagel
  • Onion, poppy and sesame seed bagel
  • Oatmeal bread
  • English muffins
  • Cocoa powder
Chart of Foods Rich in Potassium
A simple chart which includes most of the commonly consumed food items, gives the potassium content in each of them. This chart will help you plan your daily diet easily.
Fruits Vegetables Other Foods
Food Item Size K content Food Item Size K Content Food Item Size K Content
Apple (with skin) 1 148 mg Artichoke (cooked) 1 cup 595 mg Molasses 1 teaspoon 498 mg
Apple juice (without sugar) ½ cup 125 mg Beet (cooked) ½ cup 655 mg Brazil nuts 2 ounces 340 mg
Banana 1 422 mg Broccoli ½ cup 143 mg Egg 1 55 mg
Avocado 1 ounce 100 mg Fresh Brussels sprouts ½ cup 47 mg Salmon (canned) 4 ounces 409 mg
Dates 5 227 mg Carrots ½ cup 177 mg Cooked tuna 3 ounces 484 mg
Raisins ¼ cup 273 mg Cauliflower ½ cup 151 mg Almonds 2 ounces 412 mg
Strawberries 1 cup 254 mg Cabbage ½ cup 147 mg Yogurt 6 ounces 398 mg
Cantaloupe 1 cup 427 mg Lettuce 1 cup 87 mg Ricotta Cheese ½ cup 154 mg
Papaya 1 medium 360 mg Baked potato (with skin) 1 422 mg Milk 1 cup 377 mg
Peach 1 medium 186 mg Steamed spinach ½ cup 415 mg Cottage Cheese 1 cup 217 mg
Pear 1 medium 200 mg Kidney beans ½ cup 355 mg - - -
Watermelon 1 cup 170 mg Tomato juice 1 cup 535 mg - - -
- - - Sweet potato (with skin) 1 508 mg - - -

Proper amount of potassium must be included in food. Hyperkalemia is excessive storage of the mineral, while hypokalemia is its deficiency. Hence, make sure to consume adequate amount of potassium to stay healthy. Also, consult you doctor before planning your diet as he will give you the much-needed guidance.