Food Sources of Potassium


Food Sources of Potassium ranked by milligrams of potassium per standard amount, also showing calories in the standard amount.
(The AI for adults is 4,700 mg/day potassium.)

Food, Standard Amount

Potassium (mg)

Calories

Sweetpotato, baked, 1 potato (146 g)

694

131

Tomato paste, ¼ cup

664

54

Beet greens, cooked, ½ cup

655

19

Potato, baked, flesh, 1 potato (156 g)

610

145

White beans, canned, ½ cup

595

153

Yogurt, plain, non-fat, 8-oz container

579

127

Tomato puree, ½ cup

549

48

Clams, canned, 3 oz

534

126

Yogurt, plain, low-fat, 8-oz container

531

143

Prune juice, ¾ cup

530

136

Carrot juice, ¾ cup

517

71

Blackstrap molasses, 1 Tbsp

498

47

Halibut, cooked, 3 oz

490

119

Soybeans, green, cooked, ½ cup

485

127

Tuna, yellowfin, cooked, 3 oz

484

118

Lima beans, cooked, ½ cup

484

104

Winter squash, cooked, ½ cup

448

40

Soybeans, mature, cooked, ½ cup

443

149

Rockfish, Pacific, cooked, 3 oz

442

103

Cod, Pacific, cooked, 3 oz

439

89

Bananas, 1 medium

422

105

Spinach, cooked, ½ cup

419

21

Tomato juice, ¾ cup

417

31

Tomato sauce, ½ cup

405

39

Peaches, dried, uncooked, ¼ cup

398

96

Prunes, stewed, ½ cup

398

133

Milk, non-fat, 1 cup

382

83

Pork chop, center loin, cooked, 3 oz

382

197

Apricots, dried, uncooked, ¼ cup

  378

78

Rainbow trout, farmed, cooked, 3 oz

375

144

Pork loin, center rib (roasts), lean, roasted, 3 oz

371

190

Buttermilk, cultured, low-fat, 1 cup

370

98

Cantaloupe, ¼ medium

368

47

1%-2% milk, 1 cup

366

102-122

Honeydew melon, 1/8 medium

365

58

Lentils, cooked, ½ cup

365

115

Plantains, cooked, ½ cup slices

358

90

Kidney beans, cooked, ½ cup

358

112

Orange juice, ¾ cup

355

85

Split peas, cooked, ½ cup

355

116

Yogurt, plain, whole milk, 8 oz container

352

138

Recommended Books about Potassium

The High Blood Pressure Solution: A Scientifically Proven Program for Preventing Strokes and Heart Disease

Food - Fuel - Fitness

The High Blood Pressure Solution: Natural Prevention and Cure With the K Factor

Everything You Always Wanted to Know About Potassium but Were to Tired to Ask

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