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

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 126 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

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.

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