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High-Potassium Foods

Topic Overview

Potassium is a mineral in your cells that helps your nerves and muscles work right. The right balance of potassium also keeps your heart beating at a steady rate.

A potassium level that is too high or too low can be dangerous. If your levels are high or low, you may need to change the way you eat.

Low-potassium foods Medium-potassium foods High-potassium foods Very high-potassium foods
less than 100 mg 101–200 mg 201–300 mg over 300 mg

You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium. When choosing foods from lists like the one below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.

Content of select high-potassium foods1

Food (no table salt added)

Serving size

Potassium (mg)

Almonds

1 oz (24 nuts)

200

Apricots, dried, sulfured, uncooked

10 halves

407

Artichoke, (globe or french), cooked, boiled, drained

1 medium

343

Banana

1

422

Beef, ground, 80% lean meat, broiled

3 oz

258

Beets, cooked, boiled, drained

1 cup

519

Blackberries, raw

1 cup

233

Broccoli, cooked, boiled, drained

1 cup

457

Brussels sprouts, cooked, boiled, drained

1 cup

495

Cantaloupe, raw

1 cup

427

Carrots, raw

1 cup

352

Chocolate, semisweet

½ cup

306

Clams, canned, drained solids

3 oz

534

Dates, deglet noor

5

272

Eggnog

1 cup

419

French fries

134 g (1 medium potato)

776

Grapefruit, raw, pink and red, all areas

1 fruit

332

Greens (beet), cooked, boiled, drained

1 cup

1309

Lentils, cooked, boiled

1 cup

731

Milk, 2% milk fat, with added vitamins A and D

1 cup

342

Nectarine, raw

1 fruit

273

Okra, cooked, boiled, drained

1 cup

216

Orange

1 fruit

237

Orange juice, diluted from frozen concentrate, unsweetened

1 cup

473

Parsnip, cooked, boiled, drained

1 cup

573

Potato, baked, flesh

1 potato

1081

Potato chips, plain, salted

1 oz

466

Prunes

5

307

Pumpkin, canned

1 cup

505

Raisins, seedless

¼ cup

271

Salmon, sockeye, baked

3 oz

347

Shake, fast food, chocolate

16 fl oz

666

Soup, chicken vegetable, chunky, canned

1 cup

367

Soymilk, original and vanilla, unfortified

1 cup

289

Strawberries, raw

1 cup

254

Sweet potato, cooked, baked in skin

1 potato, 146 g

694

Tomatoes, canned, stewed

1 cup

528

Tomato, fresh

1 fruit, 123 g

292

Trail mix, chocolate chips, salted nuts and seeds

½ cup

473

Tuna, white, canned in water

3 oz

201

Turkey, light meat, roasted

3 oz

212

Vegetable juice cocktail, canned

1 cup

467

Winter squash, baked

1 cup

494

Yogurt, fruit, low fat, 10 g protein per 8 oz

8-oz container

443

Hidden potassium

Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it. Diet or protein drinks and diet bars often have this mineral. It is also in sports drinks, which are meant to replace potassium you lose during exercise.

Food labels do not have to include the amount of potassium, but some do. Even if potassium is not listed, it may still be in that food.

If you're limiting your potassium, do not use a salt substitute or "lite" salt without talking to your doctor first. These often are very high in potassium.

References

Citations

  1. U.S. Department of Agriculture, Agricultural Research Service (2012). USDA National Nutrient Database for Standard Reference, Release 25. Available online: http://www.ars.usda.gov/ba/bhnrc/ndl.

Credits

By Healthwise Staff
Primary Medical Reviewer Martin J. Gabica, MD - Family Medicine
Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Last Revised February 15, 2013

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