Food Sources of Potassium

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Dietary Guidelines for Americans 2005

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Food Sources of Potassium ranked by milligrams of potassium per standard amount, also showing calories in the standard amount. (The AI for adults is 4,700 mg/day potassium.) Food, Standard Amount Potassium (mg) Calories Sweetpotato, baked, 1 potato (146 g) 694 131 Tomato paste, ¼ cup 664 54 Beet greens, cooked, ½ cup 655 19 Potato, baked, flesh, 1 potato (156 g) 610 145 White beans, canned, ½ cup 595 153 Yogurt, plain, non-fat, 8-oz container 579 127 Tomato puree, ½ cup 549 48 Clams, canned, 3 oz 534 126 Yogurt, plain, low-fat, 8-oz container 531 143 Prune juice, ¾ cup 530 136 Carrot juice, ¾ cup 517 71 Blackstrap molasses, 1 Tbsp 498 47 Halibut, cooked, 3 oz 490 119 Soybeans, green, cooked, ½ cup 485 127 Tuna, yellowfin, cooked, 3 oz 484 118 Lima beans, cooked, ½ cup 484 104 Winter squash, cooked, ½ cup 448 40 Soybeans, mature, cooked, ½ cup 443 149 Rockfish, Pacific, cooked, 3 oz 442 103 Cod, Pacific, cooked, 3 oz 439 89 Bananas, 1 medium 422 105 Spinach, cooked, ½ cup 419 21 Tomato juice, ¾ cup 417 31 Tomato sauce, ½ cup 405 39 Peaches, dried, uncooked, ¼ cup 398 96 Prunes, stewed, ½ cup 398 133 Milk, non-fat, 1 cup 382 83 Pork chop, center loin, cooked, 3 oz 382 197 Apricots, dried, uncooked, ¼ cup 378 78 Rainbow trout, farmed, cooked, 3 oz 375 144 Pork loin, center rib (roasts), lean, roasted, 3 oz 371 190 Buttermilk, cultured, low-fat, 1 cup 370 98 Cantaloupe, ¼ medium 368 47 1%-2% milk, 1 cup 366 102-122 Honeydew melon, 1/8 medium 365 58 Lentils, cooked, ½ cup 365 115 Plantains, cooked, ½ cup slices 358 90 Kidney beans, cooked, ½ cup 358 112 Orange juice, ¾ cup 355 85 Split peas, cooked, ½ cup 355 116 Yogurt, plain, whole milk, 8 oz container 352 138 Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.