Potassium

Your body needs potassium for almost everything it does, including helping your kidneys, heart, muscles, and nerves work properly.

Food Sources Potassium  (Standard portions)

ODbc STANDARD PORTIONd CALORIES POTASSIUM (mg)
Vegetables
Beet greens, cooked 1 cup 39 1309
Fufu, cooked 1 cup 398 1080
Swiss chard, cooked 1 cup 35 961
Lima beans (white), cooked* 1 cup 216 955
Potato, baked, with skin 1 medium 161 926
Yam, cooked 1 cup 158 911
Acorn squash, cooked 1 cup 115 896
Amaranth leaves, cooked 1 cup 28 846
Spinach, cooked 1 cup 41 839
Breadfruit, cooked 1 cup 170 808
Bamboo shoots, raw 1 cup 41 805
Water chestnuts 1 cup 120 724
Carrot juice, 100% 1 cup 94 689
Taro leaves, cooked 1 cup 35 667
Plantains, cooked 1 cup 215 663
Taro root (dasheen or yautia), cooked 1 cup 187 639
Adzuki beans, cooked* 1/2 cup 147 612
Cress, raw 2 cups 32 606
Butternut squash, cooked 1 cup 82 582
Parsnips, cooked 1 cup 110 572
Sweet potato, cooked 1 cup 190 572
Luffa gourd, cooked 1 cup 100 571
Chrysanthemum leaves, cooked 1 cup 20 569
Purslane, cooked 1 cup 21 561
Kohlrabi, cooked 1 cup 48 561
Broccoli rabe (rapini), cooked 1 cup 40 550
Drumstick pods (moringa), cooked 1 cup 42 539
Mushrooms, portabella, cooked 1 cup 35 529
Stewed tomatoes, canned 1 cup 66 528
Tomato juice, 100% 1 cup 41 527
Vegetable juice, 100% 1 cup 48 518
Mustard spinach, cooked 1 cup 29 513
Pumpkin, canned 1 cup 83 505
White beans, cooked* 1/2 cup 125 502
Winter squash, cooked 1 cup 76 494
Artichoke, cooked 1 cup 89 480
Celeriac, raw 1 cup 66 468
Dandelion greens, cooked 1 cup 35 455
Cassava (yucca), cooked 1 cup 267 451
Burdock root, cooked 1 cup 110 450
Bok choy, cooked 1 cup 24 445
Soybeans, cooked* 1/2 cup 148 443
Lotus root, cooked 1 cup 108 440
Poi (taro root) 1 cup 269 439
Pink beans, cooked* 1/2 cup 126 430
Small white beans, cooked* 1/2 cup 127 415
Carrots, raw 1 cup 52 410
Black turtle beans, cooked* 1/2 cup 120 401
Snow peas, cooked 1 cup 67 384
Corn, cooked 1 cup 134 384
Salsify, cooked 1 cup 92 382
Pinto beans, cooked 1/2 cup 123 373
Escarole, cooked 1 cup 22 368
Rutabaga, cooked 1 cup 51 367
Lentils, cooked* 1/2 cup 115 366
Avocado 1/2 cup 120 364
Fennel bulb, raw 1 cup 27 360
Onions, cooked 1 cup 92 359
Kidney beans, cooked* 1/2 cup 113 359
Split peas, cooked* 1/2 cup 116 355
Navy beans, cooked* 1/2 cup 128 354
Great northern beans, cooked* 1/2 cup 105 346
Cowpeas, dried and cooked* 1/2 cup 80 345
Cranberry (roman) beans, cooked* 1/2 cup 121 343
Edamame, cooked* 1/2 cup 94 338
French beans, cooked* 1/2 cup 114 328
Hyacinth beans, cooked* 1/2 cup 114 327
Pigeon peas, cooked* 1/2 cup 102 323
Cauliflower, raw 1 cup 27 320
Red bell pepper, raw 1 cup 39 314
Black beans, cooked* 1/2 cup 114 306
Nettles, cooked 1 cup 37 297
Summer squash, cooked 1 cup 18 296
Turnip greens, cooked 1 cup 29 292
Nopales, cooked 1 cup 22 291
Yellow beans, cooked* 1/2 cup 128 288
Fava beans, cooked* 1/2 cup 94 228
Collard greens, cooked 1 cup 63 222
Fruits
Sapote or Sapodilla 1 cup 217 794
Jackfruit 1 cup 157 739
Prune juice, 100% 1 cup 182 707
Guava 1 cup 112 688
Passion-fruit juice, 100% 1 cup 126 687
Soursop 1 cup 148 626
Kiwifruit 1 cup 110 562
Pomegranate juice, 100% 1 cup 134 533
Durian 1/2 cup 179 530
Orange juice, 100% 1 cup 112 496
Melon, cantaloupe 1 cup 60 473
Cherimoya 1 cup 120 459
Banana 1 medium 112 451
Tangerine juice, 100% 1 cup 106 440
Grapefruit 1 fruit 130 415
Pummelo or pomelo 1 cup 72 410
Apricots 1 cup 74 401
Peaches, dried 1/4 cup 96 399
Loquats 1 cup 70 396
Melon, honeydew 1 cup 61 388
Apricots, dried 1/4 cup 78 378
Grapefruit juice, 100% 1 cup 95 362
Lychee 1 cup 125 325
Pineapple juice, 100% 1 cup 132 325
Mandarin orange 1 cup 103 324
Tangerine (tangelo) 1 cup 103 324
Prunes or dried plum 1/4 cup 105 319
Melon, casaba 1 cup 48 309
Raisins 1/4 cup 123 307
Cherries 1 cup 87 306
Gooseberries 1 cup 66 297
Peach 1 cup 60 293
Dairy and Fortified Soy Alternatives
Yogurt, plain, nonfat 8 ounces 137 625
Yogurt, plain, low fat 8 ounces 154 573
Kefir, plain, low fat 1 cup 104 399
Milk, fat free (skim) 1 cup 83 382
Buttermilk, low fat 1 cup 98 370
Milk, low fat (1 %) 1 cup 102 366
Yogurt, Greek, plain, nonfat 8 ounces 134 320
Yogurt, Greek, plain, low fat 8 ounces 166 320
Soy beverage (soy milk), unsweetened 1 cup 80 292
Protein Foodse
Clams 3 ounces 126 534
Skipjack tuna 3 ounces 112 444
Shad 3 ounces 214 418
Mullet 3 ounces 128 389
Pollock 3 ounces 100 388
Rainbow trout, freshwater 3 ounces 142 383
Whiting 3 ounces 99 368
Herring 3 ounces 172 356
Goat 3 ounces 122 344
Tempeh 1/2 cup 160 342
Atlantic mackerel 3 ounces 223 341
Sardines, canned 3 ounces 177 338
Tilapia 3 ounces 108 323
Cod 3 ounces 71 316
Smelt 3 ounces 105 316
Catfish 3 ounces 122 311
Bison 3 ounces 122 307
Pork 3 ounces 171 303
Tofu, raw, firm, prepared with calcium sulfate 1/2 cup 181 299
Haddock 3 ounces 77 298
Beef 3 ounces 173 288
Pistachio nuts 1 ounce 162 286
Deer 3 ounces 134 285
Lamb 3 ounces 158 285
Salmon (various) 3 ounces ~115-175 ~280-535
Game meats (various) 3 ounces ~115-180 ~285-345
Other Sources
Coconut water, unsweetened 1 cup 43 396