Learning About High-Potassium Foods

What foods are high in potassium?

The foods you eat contain nutrients, such as vitamins and minerals. Potassium is a nutrient. Your body needs the right amount to stay healthy and work as it should. You can use the list below to help you make choices about which foods to eat.

The foods in this list have at least 200 milligrams (mg) of potassium per serving.

Fruits

• Apricots (dried), ¼ cup
• Avocado, ½ fruit
• Banana, 1 medium
• Mango, 1 fruit
• Nectarine, 1 fruit
• Orange, 1 fruit
• Prunes, 5 fruits
• Raisins, ¼ cup

Vegetables

• Artichoke, 1 medium
• Beets, ½ cup
• Broccoli, ½ cup
• Brussels sprouts, ½ cup
• Potato with skin, 1 medium
• Spinach, ½ cup
• Sweet potato, 1 medium
• Tomato sauce, ½ cup
• Zucchini, ½ cup

Dairy and dairy alternatives

• Milk, 1 cup
• Soy milk, 1 cup
• Yogurt, 6 oz

Meats and other protein foods

• Beans (lima, navy, white), ½ cup
• Beef, ground, 3 oz
• Chicken, 3 oz
• Fish (halibut, tuna, cod, snapper), 3 oz
• Nuts (almonds, hazelnuts, Brazil, cashew, pistachios), 1 oz
• Peanut butter, 2 Tbsp
• Peanuts, 1 oz
• Turkey, 3 oz

Seasonings

• Salt substitutes

Work with your doctor to find out how much of this nutrient you need. Depending on your health, you may need more or less of it in your diet.