Potassium Rich Foods

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. 

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