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Potassium - Best Food Sources for Potassium

Foods Highest in Potassium - Richest Sources of Potassium

Foods Rich in Potassium Content, Foods Containing Highest, Richest Potassium Content

The Food Sources containing Potassium listed below are ranked by milligrams of potassium per standard amount. Calorie content is also listed in the standard amount. The Adequate Intake of Potassium for adults is 4,700 mg per day.

Sweet Potato, baked, 1 potato (146 g) contains 694 mg of potassium and 131 calories

Tomato paste, ¼ cup contains 664 mg of potassium and 54 calories

Beet greens, cooked, ½ cup contains 655 mg of potassium and 19 calories

Potato, baked, flesh, 1 potato (156 g) contains 610 mg of potassium and 145 calories

White beans, canned, ½ cup contains 595 mg of potassium and 153 calories

Yogurt, plain, non-fat, 8-oz container contains 579 mg of potassium and 127 calories

Tomato puree, ½ cup contains 549 mg of potassium and 48 calories

Clams, canned, 3 oz contains 534 mg of potassium and 126 calories

Yogurt, plain, low-fat, 8-oz container contains 531 mg of potassium and 143 calories

Prune juice, ¾ cup contains 530 mg of potassium and 136 calories

Carrot juice, ¾ cup contains 517 mg of potassium and 71 calories

Blackstrap molasses, 1 Tbsp contains 498 mg of potassium and 47 calories

Halibut, cooked, 3 oz contains 490 mg of potassium and 119 calories

Soybeans, green, cooked, ½ cup contains 485 mg of potassium and 127 calories

Tuna, yellowfin, cooked, 3 oz contains 484 mg of potassium and 118 calories

Lima beans, cooked, ½ cup contains 484 mg of potassium and 104 calories

Winter squash, cooked, ½ cup contains 448 mg of potassium and 40 calories

Soybeans, mature, cooked, ½ cup contains 443 mg of potassium and 149 calories

Rockfish, Pacific, cooked, 3 oz contains 442 mg of potassium and 103 calories

Cod, Pacific, cooked, 3 oz contains 439 mg of potassium and 89 calories

Bananas, 1 medium  contains 422 mg of potassium and 105 calories

Spinach, cooked, ½ cup contains 419 mg of potassium and 21 calories

Tomato juice, ¾ cup contains 417 mg of potassium and 31 calories

Tomato sauce, ½ cup contains 405 mg of potassium and 39 calories

Peaches, dried, uncooked, ¼ cup contains 398 mg of potassium and 96 calories

Prunes, stewed, ½ cup contains 398 mg of potassium and 133 calories

Milk, non-fat, 1 cup contains 382 mg of potassium and 83 calories

Pork chop, center loin, cooked, 3 oz contains 382 mg of potassium and 197 calories

Apricots, dried, uncooked, ¼ cup contains 378 mg of potassium and 78 calories

Rainbow trout, farmed, cooked, 3 oz contains 375 mg of potassium and 144 calories

Pork loin, center rib (roasts), lean, roasted, 3 oz contains 371 mg of potassium and 190 calories

Buttermilk, cultured, low-fat, 1 cup contains 370 mg of potassium and 98 calories

Cantaloupe, ¼ medium contains 368 mg of potassium and 47 calories

1%-2% milk, 1 cup contains 366 mg of potassium and 102-122 calories

Honeydew melon, 1/8 medium contains 365 mg of potassium and 58 calories

Lentils, cooked, ½ cup contains 365 mg of potassium and 115 calories

Plantains, cooked, ½ cup slices contains 358 mg of potassium and 90 calories

Kidney beans, cooked, ½ cup contains 358 mg of potassium and 112 calories

Orange juice, ¾ cup contains 355 mg of potassium and 85 calories

Split peas, cooked, ½ cup contains 355 mg of potassium and 116 calories

Yogurt, plain, whole milk, 8 oz container contains 352 mg of potassium and 138 calories

*Based on nutritional data from the USDA.