High Potassium Foods: 251 milligrams or more
Serving = ½ cup raw unless stated otherwise (ie whole, medium, canned)
Fruit
o Apricots, dried 895
o Avocado, California, ½ medium 549
o Avocado, Florida, ½ medium 742
o Banana, medium 451
o Cantaloupe, ¼ medium 413
o Dates, chopped 581
o Figs, dried, five 666
o Honeydew melon, ¼ medium 875
o Kiwi fruit, 1 medium 252
o Mango, 1 medium 323
o Nectarine, 1medium 288
o Papaya, 1/e medium 390
o Peaches,dried, cooked, unsweetened, with
liquid 413
o Peaches,dried, uncooked 797
o Prunes, dried, uncooked, 5 large 365
o Raisins, seedless 545
Vegetables
o Artichoke, 1 medium 425
o Asparagus, cooked from raw 279
o Beets 265
o Brussel sprouts, cooked from raw 246
o Cabbage, bok choy 316
o Lettuce, Boston, 1 5” head 419
o Mushrooms, cooked 278
o Okra, sliced, cooked from raw 257
o Parsnips, cooked 287
o Potato, baked, 1 large with skin 844
o Potato, baked, 1 large, no skin 610
o Potato, boiled, no skin 256
o Pumpkin, canned 253
o Spinach, cooked from raw 420
o Spinch, cooked from frozen 283
o Squash, winter, cooked 448
o Sweet potato, 1 medium 397
o Swiss chard, cooked from raw 483
o Tomato, raw, 1 medium 251-273
Dairy
o Chocolate milk, ready to drink, 1 cup - 418
o Chocolate milk, ready to drink, low fat, 1
cup - 425
o Milk, 2%, 1 cup - 366
o Milk, non-fat, 1 cup - 382
o Milk, whole, 1 cup - 349
o Yogurt, low fat, 8 oz - 531
o Yogurt, whole milk, plain, 8 oz - 352
Legumes & Nuts
o Adzuki beans, cooked, 1 cup 1225
o Almonds, dry roasted, ¼ cup 255
o Baked beans, canned, 1 cup 550
o Baked beans, homemade, 1 cup 900
o Beans, kidney, cooked 355
o Beans, lima, cooked from frozen 347-370
o Beans, pinto, cooked, drained 398
o Black beans, canned, 1 cup 610
o Black eyed peas, cooked from frozen 319
o Black eyes peas, cooked from raw 246
o Coconut milk, ½ cup 250
o Garbanzo beans, cooked, 1 cup 480
o Kidney beans, canned, 1 cup 610
o Lentils, cooked 366
o Lima beans, cooked, 1 cup 730
o Peanuts, oil roasted, unsalted 491
o Pinto beans, cooked, 1 cup 740
o Soybeans, cooked 486
o Tofu, firm, ½ cup 300
Drinks
o Orange juice, ½ cup 248
Meat & Fish
o Beef liver, 4 oz 430
o Chicken, meat only, 4 oz 275
o Cod, 4 oz, 580
o Flounder or sole, fillet, 6 oz 750
o Haddock, 4 oz 450
o Ham, lean, 4 oz 325
o Lamb, lean, 4 oz 365
o Perch, 4 oz 390
o Pork chop, lean, 4 oz 370
o Round steak, lean, 4 oz 250
o Salmon, 6 oz, farmed 650, wild, 735-855
o Sardines, canned, 6 oz 675
o Tuna, albacore, water pack, 1 can 410
o Turkey, meat only, 4 oz 340
Other Foods
o All Bran, Bran Plus, muesli or cereal with
o Chocolate
o Cocao
o Cocoa
o Coffee
o Fruit cake
o Heavy grain breads, dark rye bread
o Potato crisps, hot chips
o Salt substitutes
o Seeds - sunflower, pumpkin
o Treacle, molasses, golden syrup
Medium Potassium Foods: 121 – 250 milligrams
Serving = ½ cup raw unless stated otherwise (ie whole, medium, canned)
Fruit
o Apricots, canned 181
o Blackberries 141
o Cherries, sweet, ten 152
o Grapefruit, ½ medium or canned 165
o Orange, 1 medium 237
o Peach, 1 medium or canned 165
o Pear, Asian, 2 medium 148
o Pear, Bartlett, 1 medium 208
o Pear, D’Anjou, 1 medium 250
o Pineapple, canned, heavy syrup 133
o Pineapple, canned,juice pack 153
o Plums, canned 194
o Raspberries, frozen,sweetened 143
o Strawberries, whole 124
o Tangerine, 1 medium 132
Vegetables
o Asparagus, cooked from frozen 196
o Broccoli, cooked from frozen 167
o Broccoli, cooked from raw 127
o Cabbage, common, cooked 154
o Carrots, cooked from raw 177
o Cauliflower, cooked from raw 202
o Cauliflower, raw flowerets 178
o Celery, raw, diced 171
o Collards, cooked from frozen 214
o Corn, cooked from raw 204
o Kale, cooked from frozen 209
o Kale, cooked from raw 148
o Lettuce, romaine, 1 cup 148
o Mushrooms, raw 130
o Onions, cooked 160
o Peppers, hot chili, 1 raw 153
o Radishes, raw 144
o Spinach, raw, chopped 154
o Squash, summer, cooked 173
o Turnip greens, cooked 146-184
Legumes & Nuts
o Beans, green, cooked from raw 185
o Chickpeas, cooked, drained 239
o Legumes & Nuts
o Cashews, dry roasted, ¼ cup 195
o Macadamia nut, 1 oz 100
o Peanut butter, chunky, 1 tblspn.120
o Pecans or pecans, 1 oz 125
o Peas, edible pod, cooked 192
o Peas, green, cooked from frozen 134
Drinks
o Apple juice, ½ cup 148
o Coffee, brewed, 6 ounces 124
o Grape juice, ½ cup 167
Dairy
o Ricotta, 1/2 cup - 129
o Ricotta, part skim, 1/2 cup - 154
Low Potassium Foods: Less than 120 milligrams
Serving = ½ cup raw unless stated otherwise (ie whole, medium, canned)
Fruit
o Apples, peeled & slides 62
o Applesauce, canned 78-92
o Apricot, 1 medium 105
o Blueberries 65
o Cranberry sauce 36
o Fig, 1 medium 116
o Fruit cocktail 114
o Grapes, ten 93-105
o Lemon, 1 medium 80
o Peaches, canned 118
o Pears, canned 83
o Pineapple, diced 88
o Plums, 1 medium 118
o Raspberries 94
o Watermelon, diced 93
Vegetables
o Alfalfa sprouts, raw 13
o Cabbage, raw 72-86
o Carrots, cooked from frozen 116
o Cauliflower 125
o Collards, cooked from raw 84
o Corn, cooked from frozen 114
o Cucumbers, sliced 84
o Eggplant, steamed 119
o Endive, raw 79
o Leeks, cooked from raw 46
o Leeks, raw 94
o Lettuce, iceberg, 1 cup 87
o Onions, raw, diced 124
o Peppers, sweet, cooked 113
o Peppers, sweet, raw 89
o Popcorn, air popped, 1 cup 20
o Turnips, cooked 106
o Water chestnuts, canned 83
Legumes & Nuts
o Bean sprouts 63-78
o Beans, green 76
Drinks
o Beer, regular, 12 fl oz - 96
o Rum, 1.5 fl oz - 1
o Tea, brewed, 6 ounces 27
o Vodka, 1.5 fl oz - 1
o Whiskey, 1.5 fl oz - 1
o Wine, table, red, 3.5 fl oz - 115
o Wine, table, white, 3.5 fl oz – 82
Dairy
o American processed, 1 oz - 48
o Blue, 1 oz - 73
o Butter, unsalted, 1 Tablespoon - 3
o Camembert, 1 oz - 71
o Cheddar, 1 oz - 28
o Cheddar, low-fat, 1 oz - 19
o Colby, 1 oz - 28
o Colby, low-fat, 1 oz - 19
o Cottage cheese, 1/2 cup - 88
o Cottage cheese, fat free, 1/2 cup - 23
o Cottage cheese, low fat, 1/2 cup- 109
o Cottage cheese, with fruit, 1/2 cup - 23
o Cream cheese, 2 Tablespoons - 34
o Cream cheese, fat free, 2 Tablespoons 50
o Cream substitute, liquid, 1 Tablespoon 29
o Cream, half & half, 1 Tablespoon - 20
o Feta, 1 oz - 18
o Margarine, 1 Tablespoon - 6
o Mozzarella, 1 oz - 22
o Parmesan, grated, 1 Tablespoon - 6
o Swiss processed, sliced, 1 oz - 61
o Swiss, 1 oz – 22
Other Foods
o Egg, whole, large, 1 - 67
o Herring, pickled - 59
Source: http://www.krispin.com/potassm.html
Source: http://www.alsosalt.com/potassiumfoods.html
Source: Agricultural Handbook No. 8, United States Department of Agriculture.