Click to enlargeFoods High in Potassium

Foods high in potassium

High potassium foods and foods low in potassium are listed below.



While we may be eating too much salt, we are not getting enough potassium in our daily diets. Potassium is a very important nutrient because it helps to lower blood pressure, prevent bone loss and reduce the risk of developing kidney stones. Increasing potassium intake may help high blood pressure. Potassium appears to blunt the blood-pressure-raising effects of salt. The National Academy of Science's Institute of Medicine (IOM) panel members found the case for potassium so compelling that they raised the recommendations from 3,500 mg per day to 4,700 mg.

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Foods high in potassium

250-500 mg of potassium per stated serving
  • Fruits
  • Apricots - 3
  • Avocados - 1/4
  • Bananas - 1
  • Dates - 5
  • Figs - 3
  • Kiwi - 1
  • Nectarines - 1
  • Oranges - 1
  • Peaches, fresh - 1
  • Prunes - 5
  • Raisins - 1/4 cup


  • Juices
  • Orange juice - 1/2 cup
  • Prune juice - 1/2 cup
  • Tomato juice - 1/2 cup
  • V-8 juice - 1/2 cup


  • Vegetables
  • Artichokes - 1
  • Beans: kidney, lima, navy, pinto - 1/2 cup
  • Greens: beet, collard, mustard, turnip - 1/2 cup
  • Nuts, all kinds - 1/2 cup
  • Parsnips - 1/2 cup
  • Potatoes - 1/2 cup or small
  • Spinach - 1/2 cup
  • Split peas, black-eyed peas, lentils - 1/2 cup
  • Tomatoes - 1
  • Tomato sauce - 1/4 cup
  • Winter squash - 1/2 cup
  • Yams, sweet potatoes - 1/2 cup
  • Foods medium in potassium

    150-250 mg of potassium per stated serving
  • Fruits
  • Apple - 1
  • Cantaloupe melon- 1/2 cup
  • Cherries - 8-10
  • Fruit cocktail - 1/2 cup
  • Honeydew melon - 1/2 cup
  • Mango - 1/2 medium
  • Papaya - 1/2 cup
  • Peaches, canned - 1/2 cup
  • Pears - 1
  • Plums - 2


  • Juices
  • Apricot nectar - 1/2 cup
  • Grape - 1/2 cup
  • Grapefruit - 1/2 cup
  • Pineapple - 1/2 cup


  • Vegetables
  • Broccoli - 1/2 cup
  • Brussels sprouts - 1/2 cup
  • Beets - 1/2 cup
  • Carrots - 1/2 cup
  • Celery - 1/2 cup
  • Eggplant - 1/2 cup
  • Green pepper - 1/2 cup
  • Mixed vegetables - 1/2 cup
  • Mushrooms - 1/2 cup
  • Peanut butter - 2 tablespoons
  • Foods low in potassium

    5-150 mg of potassium per stated serving
  • Fruits
  • Applesauce - 1/2 cup
  • Blackberries - 1/2 cup
  • Blueberries - 1 cup
  • Grapes - 1/2 cup
  • Grapefruit - 1/2 cup
  • Pears, canned - 1/2 cup
  • Pineapple - 1/2 cup
  • Plums, canned - 1/2 cup
  • Raspberries - 1/2 cup
  • Rhubarb, cooked - 1/2 cup
  • Strawberries - 1/2 cup
  • Tangerines - 1
  • Watermelon - 1/2 cup


  • Juices
  • Apple - 1/2 cup
  • Cranberry - 1 cup
  • Grape - 1 cup
  • Hi-C and other fruit drinks - 1 cup
  • Kool-Aid - 1 cup
  • Lemonade and limeade - 1 cup
  • Peach nectar - 1/2 cup
  • Tang - 1 cup


  • Vegetables
  • Asparagus - 4 spears
  • Beans, green and waxed - 1/2 cup
  • Bean sprouts - 1/2 cup
  • Cabbage - 1/2 cup
  • Cauliflower - 1/2 cup
  • Corn - 1/2 cup
  • Cucumber - 1/2 cup
  • Lettuce - 1 cup
  • Okra - 3 pods
  • Onions - 1/2 cup
  • Peas - 1/2 cup
  • Radishes - 5
  • Rutabagas - 1/2 cup
  • Summer squash - 1/2 cup
  • Turnips - 1/2 cup
  • Water chestnuts - 4
  • Potassium in Food

    Many of the potassium content figures listed below are the average by food type, not brand, for packaged and processed foods. Considering this figure can vary quite dramatically, for a specific brand always check the nutrition facts label.

    BEVERAGES, mg of potassium per stated serving
  • Alcoholic
  • Beer, regular, 12 fl oz - 96
  • Beer, light, 12 fl oz - 74
  • Daiquiri, from recipe, 2 fl oz - 13
  • Gin, 1.5 fl oz - 1
  • Pina colada, from recipe, 4.5 fl oz - 100
  • Rum, 1.5 fl oz - 1
  • Vodka, 1.5 fl oz - 1
  • Whiskey, 1.5 fl oz - 1
  • Wine, table, red, 3.5 fl oz - 115
  • Wine, table, white, 3.5 fl oz - 82
  • Wine, dessert, dry, 3.5 fl oz - 95
  • Wine, dessert, sweet, 3.5 fl oz - 95


  • BREAD PRODUCTS, mg of potassium per stated serving
  • Bagels
  • Cinnamon raisin, 4" - 132
  • Cinnamon raisin, 3.5" - 105
  • Egg bagel, 4" - 61
  • Egg bagel, 3.5" - 48
  • Plain bagel, 4" - 90
  • Onion, poppy seed, sesame seed bagel, 4" - 90
  • Onion, poppy seed, sesame seed bagel, 3.5" - 72
  • Bread, 1 slice
  • Croissant, plain - 67
  • French bread, 1 slice - 173
  • Kaiser roll, 1 - 62
  • Mixed grain bread, 1 slice - 53
  • Oatmeal bread, 1 slice - 38
  • Pita (pocket) bread, white, 4" - 34
  • Pita (pocket) bread, white, 6.5" - 72
  • Pumpernickel bread, 1 slice - 66
  • Raisin Bread, 1 slice - 59
  • Rye bread, 1 slice - 53
  • Rye bread, reduced calorie, rye, 1 slice - 23
  • Sourdough bread, 1 slice - 28
  • Wheat bread, 1 slice - 50
  • Reduced calorie, wheat, 1 slice - 28
  • Whole wheat, 1 slice - 71
  • White bread, 1 slice - 25
  • Reduced calorie, white, 1 slice - 17
  • English Muffins
  • Plain, 1 muffin - 75
  • Sourdough, 1 muffin - 74


  • CONDIMENTS AND SAUCES, mg of potassium per stated serving
  • Capers, 1 Tablespoon - 255
  • Cranberry sauce, whole or jellied, 1/4 cup - 10
  • Cranberry/orange relish, 1/4 cup - 22
  • Fruit butter, 1 Tablespoon - 10
  • Horseradish - 1 teaspoon - 50
  • Jam or jelly, 1 Tablespoon - 6
  • Ketchup, 1 Tablespoon - 178
  • Mayonnaise, 1 Tablespoon - 80
  • Mayonnaise, light, 1 Tablespoon - 120
  • Mayonnaise, fat free, 1 Tablespoon - 120
  • Mayonnaise-type salad dressing, 1 Tablespoon - 100
  • Mayonnaise-type salad dressing, light, 1 Tablespoon - 130
  • Mustard, yellow, 1 teaspoon - 56
  • Mustard, dijon, 1 teaspoon - 120
  • Olives, black, 0.5 oz - 115
  • Peanut butter, 2 Tablespoons - 150
  • Pickle relish, sweet, 1 Tablespoon - 125
  • Pickle relish, hamburger, 1 Tablespoon - 180
  • Pickle relish, dill, 1 Tablespoon - 240
  • Pickles, bread and butter, 1 oz - 106
  • Pickles, dill, 1 oz - 359
  • Pickles, sweet, 1 oz - 263
  • Gravy
  • Beef gravy, canned, 1/4 cup - 47
  • Chicken gravy, canned, 1/4 cup - 65
  • Mushroom gravy, canned, 1/4 cup - 63
  • Turkey gravy, canned, 1/4 cup - 65
  • Pasta Sauce
  • Marinara, ready to eat, 1 cup - 940
  • Spaghetti sauce, mix, 1 cup - 940
  • Salad Dressings, 2 Tablespoons
  • Blue cheese - 12
  • French - 20
  • French, low fat - 34
  • Italian - 14
  • Italian, low fat - 26
  • Roquefort - 12
  • Russian - 48
  • Thousand Island - 34
  • Thousand Island, low fat - 62
  • Vinegar and oil - 2
  • Salad Toppings
  • Croutons, seasoned, 1 cup - 144
  • Sauces
  • Barbecue, grilling, 2 Tablespoons - 21
  • Cheese, ready to serve, 1/4 cup - 19
  • Hot sauce, 1 teaspoon - 7
  • Salsa, 2 tablespoons - 96
  • Teriyaki - 2 tablespoons - 82
  • White sauce, homemade 1 cup - 390


  • DAIRY PRODUCTS, mg of potassium per stated serving
  • Butter, 1 Tablespoon - 3
  • Butter, unsalted, 1 Tablespoon - 3
  • Margarine, 1 Tablespoon - 6
  • Margarine, vegetable oil spread, 1 Tablespoon - 4
  • Margarine, regular, tub 1 Tablespoon - 5
  • Cheese, 1 oz
  • American processed, sliced - 48
  • Blue - 73
  • Camembert - 71
  • Cheddar - 28
  • Cheddar, low-fat - 19
  • Colby - 28
  • Colby, low-fat - 19
  • Cottage cheese, 1/2 cup - 88
  • Cottage cheese, low fat, 1/2 cup- 109
  • Cottage cheese, fat free, 1/2 cup - 23
  • Cottage cheese, with fruit, 1/2 cup - 23
  • Feta - 18
  • Mozzarella - 22
  • Mozzarella, part skim - 27
  • Muenster - 38
  • Neufchatel - 32
  • Parmesan, grated, 1 Tablespoon - 6
  • Provolone - 39
  • Ricotta, 1/2 cup - 129
  • Ricotta, part skim, 1/2 cup - 154
  • Swiss - 22
  • Swiss processed, sliced - 61
  • Cream cheese, 2 Tablespoons
  • Cream cheese - 34
  • Cream cheese, fat free - 50
  • Eggs, in mg
  • Egg, whole, medium, 1 - 59
  • Egg, whole, large, 1 - 67
  • Egg, whole, extra large, 1 - 78
  • Egg, white, large, 1 - 54
  • Egg, yolk, large, 1 - 18
  • Egg substitute, 1/4 cup (1 egg) - 207
  • Milk Products, 1 cup
  • Milk, whole - 349
  • Milk, 2% - 366
  • Milk, 1% - 366
  • Milk, non-fat - 382
  • Buttermilk - 370
  • Chocolate milk, ready to drink - 418
  • Chocolate milk, ready to drink, low fat - 425
  • Milk, canned, condensed, sweetened, 1/2 cup - 568
  • Milk, canned, evaporated, 1/2 cup - 425
  • Cream, half & half, 1 Tablespoon - 20
  • Cream substitute, liquid, 1 Tablespoon - 29
  • Whipping cream, heavy, 1 Tablespoon - 11
  • Whipping cream, light, 1 Tablespoon - 15
  • Whipped cream, pressurized, 2 Tablespoons - 8
  • Sour Cream, 2 Tablespoons
  • Sour cream, regular - 34
  • Sour cream, reduced fat - 38
  • Yogurt, 8 oz
  • Yogurt, whole milk, plain - 352
  • Yogurt, low fat - 531
  • Yogurt, skim milk - 579
  • Yogurt, low fat, fruit flavored - 352


  • FISH AND SHELLFISH (3 oz raw, not processed) mg of potassium per stated serving
  • Catfish - 289
  • Cod - 439
  • Flounder - 437
  • Haddock - 339
  • Halibut - 490
  • Herring, pickled - 59
  • Perch, Atlantic - 298


  • Some medical conditions and medications interfere with the body's ability to excrete excess potassium. Before substantially increasing your potassium intake, check with your doctor.

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