Potassium Food List
Beverages
In Milligrams
TIP: Instant powdered drinks and carbonated sodas usually contain potassium or sodium preservatives. Consult your physician or dietitian before consuming.
Low Potassium
to 150 mg.
- Apple juice, ½ cup, 148
- Coffee, 6 oz., brewed 124
- Cranberry juice, ½ cup, 31
- Ginger ale, 12 ounces, 4
- Tea, 6 ounces, brewed, 27
Higher Potassium
from 151 to 200 mg.
- Grape juice, cnd, or bottle, ½ cup, 167
- Grapefruit juice, cnd,unsw, ½ cup, 189
- Pineapple juice, cnd,unsw, ½ cup, 168
Highest Potassium 201 or more mg.
- Milk, whole, 1 cup, 370; skim, 412
- Milk, 1% lowfat, 1 cup, 381-397
- Orange juice, fresh, ½ cup, 248
- Soy milk, 1 cup, 338
Fruit
portions = 1/2 cup raw, unless otherwise stated.
Low Potassium
to 120 mg.
- Apples, peeled, sliced, 62
- Applesauce, cnd, sweetened, 78
- Applesauce, cnd, Unsw. 92
- Apricot, 1 medium, 105
- Blueberries, raw, 65
- Cherries, sour, red, cnd, water pack, 120
- Cranberries, raw, 39
- Cranberry sauce, cnd, Sweetened, 36
- Fig, fresh, 1 medium, 116
- Fruit cocktail, cnd, heavy syrup,112
- Fruit cocktail, cnd, juice pack, 118
- Grapes, Thompson seedless, ten, 93
- Grapes, Tokay, Emperor seeded, ten, 105
- Lemon, 1 medium, 80
- Lime, 1 medium, 68
- Peaches, cnd, heavy syrup, 118
- Pears, ckd, heavy syrup, 83;
- Pears, ckd, Juice pack, 119
- Pineapple, raw, diced, 88
- Plums, cnd, heavy syrup 118
- Plums, raw, 1 medium, 114
- Raspberries, raw, 94
- Rhubarb, ckd, with sugar, 115
- Watermelon, diced, 93
Higher Potassium
from 121 to 250 mg.
- Apricots, cnd, heavy syrup, 181
- Apricots, cnd, Juice pack, 205
- Blackberries, raw, 141
- Cherries, sweet, ten, 152
- Elderberries, raw, 203
- Grapefruit, 1/2 medium, 167
- Grapefruit, cnd, with syrup, 164
- Orange, 1 medium, 237
- Peach, 1 medium, 171
- Peaches, cnd, juice pack, 159
- Pear, Asian, 1 medium, 148
- Pear, 1 medium, Bosc, 176
- Pear, 1 medium, Bartlett, 208
- Pear, 1 medium, D’Anjou, 250
- Pineapple, cnd pieces, heavy syrup, 133
- Pineapple, cnd pieces, juice pack, 153
- Plums, cnd, juice pack, 194
- Pricklypear, 1 medium, 226
- Raspberries, frozen, sweetened, 143
- Strawberries, raw, 124
- Strawberries, frozen, sweetened, sliced, 125
- Tangerine, 1 medium, 132
Highest Potassium 251 or more mg.
- Apricots, dried, uncooked, 896
- Apricots, dried, ckd, unsw + liquid, 611
- Avocado, 1/2 medium, California, 549
- Avocado, 1/2 medium, Florida, 742
- Banana, medium, 451
- Cantaloupe, ¼ medium, 413
- Dates, chopped, 581
- Figs, five dried, 666
- Honeydew melon, ¼ medium, 875
- Kiwifruit, 1 medium, 252
- Mango, 1 medium, 323
- Nectarine, 1 medium, 288
- Papaya, 1/2 medium, 390
- Peaches, dried, ckd, unsw +liquid, 413
- Peaches, dried, uncooked, 797
- Plantain, boiled, sliced, 358
- Pomegranate, 1 medium, 399
- Prunes, ckd, unsw +liquid, 354
- Prunes, 5 large, dried, uncooked, 365
- Raisins, seedless, 545
- Sapodilla, 1 medium, 328
Vegetables & Starches
Portions=1/2 cup unless otherwise stated
TIP: To reduce potassium content of vegetables, boil in large amount of water, rinse and drain. All salt substitutes and many preservatives contain potassium, phosphates, and sodium. Many canned vegetables were emitted from this guide because of their high sodium content.
Low Potassium
to 125 mg.
- Alfalfa seeds, sprouted, raw, 13
- Arugula, raw, 37
- Bagel, plain, 50
- Bamboo shoots, cnd, 53
- Beans, green, ckd, from frozen, 76
- Bean sprouts, mung, raw, 78
- Bean sprouts, mung, ckd, 63
- Bread, one slice, white, 28
- Cabbage, raw, red, 72
- Cabbage, raw, Common, 86
- Carrots ckd, from frozen, 116
- Cauliflower, ckd, from frozen, 125
- Collards, leaves, ckd, from raw, 84
- Corn, ckd, from frozen, 114
- Cucumbers, sliced, 84
- Dandelion greens, ckd, 121
- Eggplant, steamed, 119
- Endive, raw, 79
- Jicama, raw, 98
- Leeks, ckd, from raw, 46; raw, 94
- Lettuce, iceberg, 1 cup, 87
- Mustard greens, ckd, from frozen, 104
- Oatmeal, regular, ¾ cup, 99
- Onions, raw, diced, 124
- Pasta, plain, “al dnete,” 1 cup, 103
- Peppers, sweet, raw, 89; ckd, 113
- Popcorn, air popped, 1 cup, 20
- Psyllium husk fiber, 1 T, 3
- Radicchio, raw, shredded, 60
- Rice, ckd, white, 29; brown, 69
- Turnips, white cubes, ckd,
- Turnips, from raw, 106
- Water chestnuts, cnd, sliced. 83
Higher Potassium
from 125 to 250 mg.
- Asparagus, ckd, from frozen, 196
- Asparagus, boiled, 6 spears, 144
- Beans, green, boiled, 187
- Broccoli, boiled, from frozen, 165
- Broccoli, boiled, from raw, 143
- Brussel sprouts, boiled from raw, 247
- Carrots, sliced, boiled, 177
- Cauliflower, raw, pieces, 152
- Chickpeas, boiled, 238
- Collards, chopped, frozen, boiled, 214
- Collards, leaves ckd, from raw, 247
- Corn, yellow, boiled, 204
- Leeks, 1 raw, 160
- Lettuce, butterhead, raw, chopped, 1 cup, 141
- Mustard Greens, chopped, boiled, 141
- Oatmeal, regular, ckd, 131
- Okra, sliced, ckd from frozen, 215
- Onions, chopped, boiled, 175
- Peas, green, raw, 177
- Peas, green, frozen, boiled, 134
- Peppers, hot chili, 1 raw, 153
- Peppers, sweet, 1 raw, 211
- Radishes, red, raw, sliced, 135
- Scallions, chopped, raw, 138
- Squash, summer, all types, sliced, Boiled, 173
- Tortillas, corn, 4 medium, 148
- Turnip, greens, chopped, raw, boiled, 146
- Turnips, frozen, boiled, 142
Highest Potassium 251 or more mg.
- Artichoke, 1 medium, boiled, 425
- Beans, black, mature, boiled, 306
- Beans, lima, mature, large, boiled, 478
- Beans, kidney, all types boiled, 357
- Beans, pinto, mature, boiled, 400
- Beet greens, boiled, 1309
- Beets, sliced, boiled, 259
- Black-eyed peas, boiled from frozen, 319
- Cabbage, Chinese bok-choy, Shredded, boiled, 316
- Cucumbers, raw, w/o peel, 1 medium, 297
- Mushrooms, common white, boiled, 278
- Okra, boiled, 8 pods, 274
- Parsnips, boiled, 1 parsnip, 9”, 587
- Peanuts, oil roasted, 491
- Peas, split, mature, boiled, 355
- Potato baked, w/o skin, 2 1/3” x4 3/4”,610
- Potato, baked, 2 1/4” diam, 926
- Potatoes, boiled, w/o skin, ½ medium, 274
- Soybeans, mature, boiled, 443
- Spinach, boiled from frozen, 283
- Spinach, boiled from raw, 420
- Squash, winter, cubed, baked, 448
- Sweet potato, 1 medium, Baked w/skin, 397
- Sweet potatoes, peeled, boiled,w/o skin, Mashed, 302
- Swiss chard, chopped, boiled, 481
- Tomato, raw, 1 medium, red, 273