Potassium Rich Foods – The Full List


Click on the recipe links for recipes!

 

K = potassium

 

Recipe Type of Food Portion K (mg)
Click for recipe! Tomato Paste (canned) 1 cup 2657
Click for recipe! Tomato Puree (canned) 1 cup 1098
Click for recipe! Tomato Sauce (canned) 1 cup 811
No recipe yet Tomato Juice (canned) 1 cup 556
No recipe yet Tomatoes Canned (stewed) 1 cup 548
Click for Recipe! Tomatoes Fresh (average) 1 cup 427
No recipe yet Beet Greens (boiled, drained) 1 cup 1309
Click for recipe!
White Beans (canned) 1 cup 1189
No recipe yet Soybeans (green,boiled,drained) 1 cup 970
No recipe yet Pinto Beans (boiled) 1 cup 746
No recipe yet Baby Lima Beans (frozen) 1 cup 740
Click for recipe! Lentils (boiled) 1 cup 737
No recipe yet Kidney Beans (boiled) 1 cup 731
No recipe yet Peas (boiled) 1 cup 710
No recipe yet Navy Beans (boiled) 1 cup 708
Click for recipe! Chili con Carne 1 cup 705
No recipe yet Northern Beans (boiled) 1 cup 692
No recipe yet Cowpeas (boiled) 1 cup 689
No recipe yet Black Beans (boiled) 1 cup 611
Click for recipe! Garbanzo Beans (boiled) 1 cup 477
Click for recipe! Jerusalem Artichokes (sliced) 1 cup 644
No recipe yet Coconut Milk 1 cup 631
No recipe yet Coconut Water 1 cup 600
No recipe yet Dates 1 cup 1168
No recipe yet Condensed Milk 1 cup 1135
No recipe yet Milk (chocolate, nonfat) 1 cup 425
No recipe yet Milk (nonfat) 1 cup 382
No recipe yet Milk (whole) 1 cup 322
No recipe yet Raisins 1 cup 1086
No recipe yet Dried Apricots 1 cup 978
No recipe yet Baked Potato (include skin) 1 cup 1081
No recipe yet French Fries Large 980
No recipe yet Sweet Potato (include skin) 1 cup 694
No recipe yet Trail mix (tropical) 1 cup 993
No recipe yet Roasted Chestnuts 1 cup 847
Click for recipe! Halibut (fish) 1 fillet 1680
No recipe yet Salmon (sockeye) 1 fillet 1264
No recipe yet Swordfish 1 cut 529
No recipe yet Haddock 1 fillet 527
No recipe yet Tuna (fresh) 1 cut 448
No recipe yet Cod fish 1 cup 446
No recipe yet Trout (rainbow) 3oz./87g 383
Click for recipe! Sardines (canned) 3 oz 338
No recipe yet Spinach (boiled,drained) 1 cup 839
No recipe yet Iceberg Lettuce 1 head 760
No recipe yet Chinese Cabbage 1 cup 631
No recipe yet Parsnips (boiled,drained) 1 cup 573
No recipe yet Kohlrabi (boiled,drained) 1 cup 561
No recipe yet Rutabagas (boiled,drained) 1 cup 496
No recipe yet Brussels Sprouts (boiled,drained) 1 cup 480
No recipe yet Vegetable Juice Cocktail 1 cup 467
No recipe yet Cucumber 1 cup 442
No recipe yet Broccoli (boiled,drained) 1 cup (150g) 441
No recipe yet Broccoli (raw) 1 cup (150g) 485
No recipe yet Cantaloupe (raw) 1 cup (150g) 445
No recipe yet Collared Greens 1 cup 438
No recipe yet Celery (boiled,drained) 1 cup 426
No recipe yet Kale (boiled,drained) 1 cup 417
No recipe yet Carrots (boiled, drained) 1 cup 367
No recipe yet Enoki Mushrooms (raw) 100 grams 348
No recipe yet Corn (canned) 1 cup 342
No recipe yet Asparagus (boiled,drained) 1 cup 310
No recipe yet Prune Juice 1 cup 707
No recipe yet Buckwheat flour (whole) 1 cup 692
No recipe yet Carrot Juice 1 cup 689
No recipe yet Bulger (dry) 1 cup 574
No recipe yet Papaya (raw) 1 cup 553
No recipe yet Yogurt (low fat) 1 cup 531
No recipe yet Pumpkin (boiled,drained) 1 cup 564
No recipe yet Banana (raw) 1 cup 537
No recipe yet Orange Juice (fresh) 1 cup 496
No recipe yet Orange Juice (from concentrate) 1 cup 466
No recipe yet Papaya 1 cup 553
No recipe yet Eggnog (low fat) 1 cup 419
No recipe yet Grapefruit Juice (fresh) 1 cup 400
No recipe yet Turkey 1 cup 392
No recipe yet Honeydew Melon Juice (fresh) 1 cup 392
No recipe yet Beef Stew (canned) 1 cup 388
No recipe yet Asian Pear (fresh) 1 cup 332
No recipe yet Oranges (fresh) 1 cup 329
No recipe yet Pistachios 1 cup 285
No recipe yet Mango (fresh) 1 cup 270
No recipe yet Nectarines (fresh) 1 cup 277
No recipe yet Figs (dried) 2 figs 258
No recipe yet Strawberries (fresh) 1 cup 260
No recipe yet Apple Juice (fresh) 1 cup 250

 

Links to full USDA lists of potassium content in foods:
Foods Listed Alphabetically
Foods Listed by Content

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70 Comments to “Potassium Rich Foods – The Full List”
  1. Douglas James says:

    Great list Bill. I take issue with a few items :
    ☞ Vegetables I think should be steamed and not boiled.
    ☞ Vegetables and Beans should be fresh, and not from a can.
    ☞ Any juice that you drink from fruits or vegetables should be scrubbed and placed in a Vitamix with a little ice and water. No ice = hot soup.
    ☞ I think all fried foods should be avoided, especially French Fries.
    I have a steam disttiler that makes 6 gallons of pure water a day. I have a filter for my shower as well. Have you folks read what happens to you if you drink plastic bottled water that has been sitting in your hot car ? Very cold water in plastic bottles is bad too.

  2. Douglas James says:

    I don’t see Cantaloupe. Isn’t it high in potassium ?

  3. Bill says:

    Thank you, James. Canteloupe is a good source, weighing in at roughly 445mg of potassium per cup (150 grams or so). That’s well over 1400mg in an average cantaloupe, so it’s a great source. This list here is not comprehensive, but cantaloupe certainly deserved to be added – so I did.

  4. Rebeca says:

    Hi. I am thankful for this list as I must incorporate more potassium rich foods now. I, for one, am glad for the listing of canned foods. I am on a fixed income and “everthing organic” is not an option for me, nor is an expesive Vitamix or water filtration system. I believe most people simply do the best with what they have, not out of ignorance, but because they must live within our means. So, thanks again for a more “realistic” list. :)

  5. Deb S says:

    What about Kohl Rabi uncooked? Yummmmm

  6. HY says:

    Avocados! 1 cup = 708 mg

  7. Larry R says:

    Great list however,I have to watch my salt intake while increasing my potassium. Most canned items are loaded with salt and I can not handle the salt intake. We use mainly fresh fruits and vegetables. Would salt substitute combined with many of the items on this list work to increase my potassium intake?

  8. Bill says:

    Thanks for the question. I would always recommend fresh over canned for a whole slew of reasons – salt being just one of them. I don’t think the sodium adds a significant amount of potassium to the canned items on the list, and the fresh alternatives can be found in the full list (which can be downloaded in pdf form from the link at the end). If you are going with canned, it helps to rinse the product before use, if you are able to.

  9. Sandy says:

    My husband needs low in potassium foods. How does ricotta cheese and broccoli rabe rate? His levels keep changing on him with meds and foods.

  10. Mike says:

    Can you be a little more specific with the portions of fish? We buy salmon fillets that weigh 4 lb, and a whole halibut weighs hundreds; can you tell how many oz/g of these fishes it takes to get the listed g of K?

  11. Bill says:

    Mike. Thanks for pointing that out. According to the USDA, one fillet is equal to 318 grams – a pretty hefty serving of fish. (One pound is just over 453 grams.) While we’re at it, you can add about 5% to the potassium content if you down those halibuts raw.

  12. Wendy says:

    Thanks for this list! My potassium has been low for some time. I was given a supplement (horse pill) to take but after having a choking experience I stopped taking them. Looking to up my potassium intake without pills! Right now I seem to be stable at the “low end of normal” but I’m going to try building it up a bit!

  13. Marge says:

    My doctor suggested crushing a potassium pill and putting it in applesauce to eat.

  14. Mary says:

    Even though I take meds daily for low potassium, I will add these “high in potassium foods” to my daily diet. Hopefully, I will be able to decrease my RX intake

  15. Thomas says:

    Why is coconut water not listed?

  16. Bill says:

    One of those things, I guess. Now that you mention it, each ounce of coconut water has 61mg of potassium. One 8 oz. cup, then, would have 488 milligrams.

  17. Thomas says:

    No mention of coconut water???

  18. Bill says:

    Seems we can’t get away from coconut water recently, so it has been added to the list, along with coconut milk. The milk has a bit more potasssium, but many times the fat content. Also, I think it’s worth taking a look at this well-written short summary of the subject at the NPR website.

  19. Mark says:

    Yams and cauliflower are great sources of potassium. 1 cup of chopped yam has over 1200 me of potassium

  20. Al says:

    hello, What about Evaporated Milk

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