Potassium Rich Foods

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