Nutrition Guide: Potassium
Whole foods with the highest amounts of potassium…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Swiss Chard
Amount: 1 cup cooked (175 g)
Potassium: 961
Lima Beans
Amount: 1 cup (188 g) cooked
Potassium: 955
Sweet Potato
Amount: 1 cup (200 g)
Potassium: 950
Potatoes
Amount: 1 cup baked (173 g)
Potassium: 926
Soybeans
Amount: 1 cup cooked (172 g)
Potassium: 886
Spinach
Amount: 1 cup (30g)
Potassium: 839
Pinto Beans
Amount: 1 cup (171 g)
Potassium: 746
Lentils
Amount: 1 cup cooked (198 g)
Potassium: 731
Avocados
Amount: 1 cup, sliced (146g)
Potassium: 728
Kidney Beans
Amount: 1 cup (177 g)
Potassium: 717
Split Peas
Amount: 1 cup cooked (196 g)
Potassium: 710
Navy Beans
Amount: 1 cup cooked (182 g)
Potassium: 708
Edamame
Amount: 1 cup (155 g)
Potassium: 676
Bok Choy
Amount: 1 cup cooked (170 g)
Potassium: 631
Black Beans
Amount: 1 cup cooked
Potassium: 611
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Potassium: 598
Beets
Amount: 1 cup (170g)
Potassium: 519
Papaya
Amount: 1 medium (276 g)
Potassium: 502
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Potassium: 495
Winter Squash
Amount: 1 cup cooked (205 g)
Potassium: 494
Salmon
Amount: 4 oz (113 g) wild, broiled
Potassium: 492
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Potassium: 477
Broccoli
Amount: 1 cup (156 g)
Potassium: 457
Tempeh
Amount: 4 oz (113 g)
Potassium: 455
Tomatoes
Amount: 1 cup (180 g)
Potassium: 427
Cantaloupe
Amount: 1 cup (160 g)
Potassium: 427
Bananas
Amount: 1 medium (118 g)
Potassium: 422
Asparagus
Amount: 1 cup (180g)
Potassium: 403
Cabbage
Amount: 1 cup (150 g)
Potassium: 393
Carrots
Amount: 1 cup (122 g)
Potassium: 390
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Potassium: 388
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Potassium: 380
Green Peas
Amount: 1 cup (138 g)
Potassium: 373
Fennel
Amount: 1 cup raw (87 g)
Potassium: 360
Scallops
Amount: 4 oz (113 g) steamed
Potassium: 356
Onions
Amount: 1 cup cooked (210 g)
Potassium: 349
Summer Squash
Amount: 1 cup cooked (180 g)
Potassium: 346
Mushrooms, Crimini
Amount: 1 cup (72 g)
Potassium: 323
Quinoa
Amount: 1 cup cooked
Potassium: 318
Kale
Amount: 1 cup (130 g)
Potassium: 296
Turnip Greens
Amount: 1 cup cooked (144 g)
Potassium: 292
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Potassium: 290
Grapes
Amount: 1 cup (151 g)
Potassium: 288
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Potassium: 284
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Potassium: 282
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Potassium: 279
Barley
Amount: .33 cup dry (61.3 g)
Potassium: 277
Tofu
Amount: 4 oz (113 g)
Potassium: 269
Cashews
Amount: .25 cup (40 g)
Potassium: 264
Celery
Amount: 1 cup raw (101 g)
Potassium: 263
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Potassium: 261
Mangos
Amount: 1 cup (165 g)
Potassium: 257
Peanuts
Amount: .25 cup (36.5 g)
Potassium: 257
Oranges
Amount: 1 medium (131 g)
Potassium: 237
Romaine Lettuce
Amount: 2 cups (94 g)
Potassium: 232
Mustard Greens
Amount: 1 cup cooked (140 g)
Potassium: 227
Sunflower Seeds
Amount: .25 cup (35 g)
Potassium: 226
Collard Greens
Amount: 1 cup cooked (190 g)
Potassium: 222
Strawberries
Amount: 1 cup (144 g)
Potassium: 220
Kiwifruit
Amount: 1 2" fresh (69 g)
Potassium: 215
Pears
Amount: 1 medium (178 g)
Potassium: 206
Apple
Amount: 1 Medium (182 g)
Potassium: 195
Bell Peppers
Amount: 1 cup (92 g)
Potassium: 194
Shrimp
Amount: 4 oz (113 g) lg steamed
Potassium: 193
Raspberries
Amount: 1 cup fresh (123 g)
Potassium: 186
Green Beans
Amount: 1 cup (125 g)
Potassium: 183
Pineapple
Amount: 1 cup (165 g)
Potassium: 180
Grapefruit
Amount: .5 medium (128 g)
Potassium: 178
Cauliflower
Amount: 1 cup (124 g)
Potassium: 176
Watermelon
Amount: 1 cup (152 g)
Potassium: 170
Corn, Yellow
Amount: 1 cooked (77 g)
Potassium: 168
Parsley
Amount: .5 cup (30.4 g)
Potassium: 168
Sesame Seeds
Amount: .25 cup dried (36 g)
Potassium: 168
Oats
Amount: .25 cup uncooked (39 g)
Potassium: 167
Almonds
Amount: .25 cup (23 g)
Potassium: 162
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Potassium: 161
Cucumber
Amount: 1 cup raw (104 g)
Potassium: 153
Buckwheat
Amount: 1 cup cooked (168 g)
Potassium: 148
Walnuts
Amount: .25 cup (30 g)
Potassium: 132
Eggplant
Amount: 1 cup cooked (99 g)
Potassium: 122
Figs
Amount: 1 medium fresh (50 g)
Potassium: 116
Blueberries
Amount: 1 cup (148 g)
Potassium: 114
Flaxseeds
Amount: 2 tbs ground (14 g)
Potassium: 114
Sea Vegetables
Amount: 1 tbs dried (5 g)
Potassium: 111
Millet
Amount: 1 cup cooked (174 g)
Potassium: 108
Plums & Prunes
Amount: 1 fresh (66 g)
Potassium: 104
Apricots
Amount: 1 whole (35 g)
Potassium: 91
Leeks
Amount: 1 cup cooked (104 g)
Potassium: 90
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Potassium: 85
Cranberries
Amount: 1 cup fresh (100 g)
Potassium: 85
Brown Rice
Amount: 1 cup cooked (195 g)
Potassium: 84
Lemons & Limes
Amount: .25 cup (61 g)
Potassium: 63
Basil
Amount: .5 cup (21 g)
Potassium: 63
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Potassium: 63
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Potassium: 62
Chia Seeds
Amount: 2 tbs (28 g)
Potassium: 45
Cilantro
Amount: .5 cup (8 g)
Potassium: 42
Arugula
Amount: .5 cup (10 g)
Potassium: 37
Miso
Amount: 1 tbs (17 g)
Potassium: 36
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Potassium: 28
Olives, Black
Amount: 1 cup (134 g)
Potassium: 11