Potassium-rich Food Chart

Potassium is an essential nutrient, required for proper functioning of the body. There are certain f...

1. Potassium-rich Food Chart
Potassium is an essential nutrient, required for proper functioning of the body. There are certain
foods that are rich in this mineral. Want to know what they are? Refer to the chart given in this
article.
Potassium helps in the smooth functioning of pancreas and protects against cardiovascular diseases,
kidney diseases, obesity and diabetes.
Potassium must be included in your daily diet in the right quantity to reduce the risk of heart attacks
and blood pressure problems. Sufficient potassium can be consumed by including the rich sources of
the mineral in our daily diet. A balanced diet with adequate amount of potassium can help prevent
many health disorders and diseases.
Many fresh foods have ample potassium in them. Here is a list of potassium-rich foods to help you
find out and include the right foods in your daily diet.
List of Foods High in Potassium
Potassium can be found in all kinds of natural fruits, vegetables and dairy products. Therefore, it is
but easy to consume the required amount of the mineral by including some of these food items in
your diet, according to your requirements.
Fruits
Apple
Apricots
Avocado
Cantaloupe
Bananas
Dates
Figs
Kiwi fruit
Mango
Orange and orange juice
Papaya

2. Peach
Strawberries
Watermelon juices
Raisins
Prunes and prune juice
Pear
Nectarines
Honeydew
Grapefruit
Pomegranate
Meat and Fish
Beef
Chicken
Lamb
Pork
Liver
Turkey
Veal
Bass
Flounder
Haddock
Halibut
Oysters
Perch
Salmon
Scallops

3. Tuna
Beverages
Beer
Red Wine
White Wine
Cider
Vegetables
Artichoke
Acorn squash
Baked beans
Butternut squash
Bamboo shoots
Fresh or boiled beet
Black beans
Lima beans
Cabbage
Brussels sprouts
Carrots
Dried peas and beans
Hubbard squash
Lentils
Legumes
Mushrooms
Turnip cabbage
Pumpkin
Potatoes

4. Parsnips
Re-fried beans
Cooked spinach
Tomatoes and tomato products
Yellow turnips
Vegetable juices
Lettuce
Kidney beans
Cauliflower
Broccoli
Other Foods
Bran products
Chocolate
Granola
Molasses
Milk
Nuts and seeds
Peanut Butter
Yogurt
Peanuts
Ice milk
Eggs
Wheat bread
Apple cider vinegar
Cottage cheese
Ricotta cheese

5. Vanilla Ice-cream
Cinnamon raisin bagel
Plain bagel
French bread
Plain bagel
Onion, poppy and sesame seed bagel
Oatmeal bread
English muffins
Cocoa powder
Chart of Foods Rich in Potassium
A simple chart which includes most of the commonly consumed food items, gives the potassium
content in each of them. This chart will help you plan your daily diet easily.
Fruits
Vegetables
Other Foods
Food Item
Size
K content
Food Item
Size
K Content
Food Item
Size
K Content
Apple (with skin)
1

6. 148 mg
Artichoke (cooked)
1 cup
595 mg
Molasses
1 teaspoon
498 mg
Apple juice (without sugar)
½ cup
125 mg
Beet (cooked)
½ cup
655 mg
Brazil nuts
2 ounces
340 mg
Banana
1
422 mg
Broccoli
½ cup
143 mg
Egg
1
55 mg
Avocado

7. 1 ounce
100 mg
Fresh Brussels sprouts
½ cup
47 mg
Salmon (canned)
4 ounces
409 mg
Dates
5
227 mg
Carrots
½ cup
177 mg
Cooked tuna
3 ounces
484 mg
Raisins
¼ cup
273 mg
Cauliflower
½ cup
151 mg
Almonds
2 ounces
412 mg

8. Strawberries
1 cup
254 mg
Cabbage
½ cup
147 mg
Yogurt
6 ounces
398 mg
Cantaloupe
1 cup
427 mg
Lettuce
1 cup
87 mg
Ricotta Cheese
½ cup
154 mg
Papaya
1 medium
360 mg
Baked potato (with skin)
1
422 mg
Milk
1 cup

9. 377 mg
Peach
1 medium
186 mg
Steamed spinach
½ cup
415 mg
Cottage Cheese
1 cup
217 mg
Pear
1 medium
200 mg
Kidney beans
½ cup
355 mg
-
-
-
Watermelon
1 cup
170 mg
Tomato juice
1 cup
535 mg
-

10. -
-
-
-
-
Sweet potato (with skin)
1
508 mg
-
-
-
Proper amount of potassium must be included in food. Hyperkalemia is excessive storage of the
mineral, while hypokalemia is its deficiency. Hence, make sure to consume adequate amount of
potassium to stay healthy. Also, consult you doctor before planning your diet as he will give you the
much-needed guidance.