Article written by Best WeightLoss
Below is a comprehensive list of Potassium Rich Foods. Separated by food type, you will find the Potassium levels in seafood, meat, vegetables and in fruit juices. Potassium is a very important mineral for the daily operation of our body. Strangely enough, the symptoms for signs of low potassium are also the same as if you have too much in your system. I will explore these issues and symptoms in more detail in another post. Here is the list:
| SEAFOOD | Potassium (mg) | Weight(g) | Serving Size |
|---|---|---|---|
| Canned Mollusk/ Clams | 534 | 85 | 3 oz. |
| Cod | 439 | 85 | 3 oz. |
| Halibut | 490 | 85 | 3 oz. |
| Salmon | 319 | 85 | 3 oz. |
| Trout | 375 | 85 | 3 oz. |
| Fresh Cooked Yellowfin Tuna | 484 | 85 | 3 oz. |
| FRUITS | Potassium in mg | Weight in g | Serving Size |
|---|---|---|---|
| Dried Apricots | 814 | 70 | 10 med. |
| Avocados | 540 | 85 | 3 oz. |
| Banana | 467 | 118 | 1 med. |
| Dates | 542 | 83 | 10 dates |
| Figs, dried | 542 | 76 | 4 figs |
| Kiwi | 252 | 76 | 1 med. |
| Melon, cantaloupe |
494 | 160 | 1 cup |
| Orange | 237 | 131 | 1 med. |
| Raisins | 544 | 73 | 1/2 cup |
| Watermelon | 176 | 152 | 1 cup |
| FRUIT JUICES | Potassium in mg | Weight in g | Serving Size |
|---|---|---|---|
| Canned Carrot Juice | 689 | 236 | 1 cup |
| Orange Juice | 496 | 248 | 1 cup |
| Prune Juice | 707 | 256 | 1 cup |
| Tomato Juice with Salt | 535 | 243 | 1 cup |
| MEATS AND DAIRY | Potassium in mg | Weight in g | Serving Size |
|---|---|---|---|
| Beef | 262 | 85 | 3 oz. |
| Chicken | 220 | 85 | 3 oz. |
| Fresh Loin of Pork | 358 | 85 | 3 oz. |
| Milk, nonfat | 376 | 245 | 1 cup |
| Low Fat Yogurt | 531 | 227 | 8 oz. |
| NUTS AND SEEDS | Potassium in mg | Weight in g | Serving Size |
|---|---|---|---|
| Almonds | 412 | 57 | 2 oz. |
| Brazil nuts | 340 | 57 | 2 oz. |
| Peanuts | 374 | 57 | 2 oz. |
| OTHER | Potassium in mg | Weight in g | Serving Size |
|---|---|---|---|
| Molasses | 498 | 20 | 1 tbsp |
| VEGES | Potassium in mg | Weight in g | Serving Size |
|---|---|---|---|
| Artichoke | 595 | 168 | 1 cup |
| Beans, baked | 752 | 254 | 1 cup |
| Beans, Kidney | 713 | 177 | 1 cup |
| Beans, Lima | 955 | 188 | 1 cup |
| Beans, Pinto | 800 | 171 | 1 cup |
| Beans, refried | 673 | 252 | 1 cup |
| Beans, white | 1,189 | 262 | 1 cup |
| Beet Greens | 1,309 | 144 | 1 cup |
| Black-eyed peas | 690 | 165 | 1 cup |
| Broccoli | 456 | 156 | 1 cup |
| Brussels Sprouts | 504 | 155 | 1 cup |
| Carrots | 354 | 156 | 1 cup |
| Chick Peas (Garbanzo Beans) | 477 | 164 | 1 cup |
| Jerusalem Artichokes |
644 | 150 | 1 cup |
| Lentils | 731 | 198 | 1 cup |
| Parsnips | 573 | 156 | 1 cup |
| Soybeans | 886 | 172 | 1 cup |
| Spinach | 839 | 180 | 1 cup |
| Squash, Winter | 896 | 205 | 1 cup |
| Sweet Potatoes with Skin | 508 | 146 | 1 cup |
| Potatoes with Skin | 1,081 | 202 | 1 |
| Raw Ripe Red Tomatoes | 400 | 180 | 1 cup |