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What meat has most potassium?

Potassium Content of Foods List

Medically reviewed by Last updated on May 1, 2023.

What is potassium?

Potassium is a mineral that is found in most foods. Potassium helps to balance fluids and minerals in your body. It also helps your body maintain a normal blood pressure. Potassium helps your muscles contract and your nerves function normally.

Why do I need to change the amount of potassium I eat?

  • You may need more potassium if you have hypokalemia (low potassium levels) or high blood pressure. You may also need more potassium if you are taking diuretics. Diuretics and certain medicines cause your body to lose potassium.
  • You may need less potassium in your diet if you have hyperkalemia (high potassium levels) or kidney disease.

How much potassium does fruit contain?

The amount of potassium in milligrams (mg) contained in each fruit or serving of fruit is listed beside the item.

  • High-potassium foods (more than 200 mg per serving):
    • 1 medium banana (425)
    • ½ of a papaya (390)
    • ½ cup of prune juice (370)
    • ¼ cup of raisins (270)
    • 1 medium mango (325) or kiwi (240)
    • 1 small orange (240) or ½ cup of orange juice (235)
    • ½ cup of cubed cantaloupe (215) or diced honeydew melon (200)
    • 1 medium pear (200)
    • 1 medium peach (185)
    • 1 small apple or ½ cup of apple juice (150)
    • ½ cup of peaches canned in juice (120)
    • ½ cup of canned pineapple (100)
    • ½ cup of fresh, sliced strawberries (125)
    • ½ cup of watermelon (85)
    • ½ cup of cranberries (45) or cranberry juice cocktail (20)
    • ½ cup of nectar of papaya, mango, or pear (35)

    How much potassium do vegetables contain?

    • High-potassium foods (more than 200 mg per serving):
      • 1 medium baked potato, with skin (925)
      • 1 baked medium sweet potato, with skin (450)
      • ½ cup of tomato or vegetable juice (275), or 1 medium raw tomato (290)
      • ½ cup of mushrooms (280)
      • ½ cup of fresh brussels sprouts (250)
      • ½ cup of cooked zucchini (220) or winter squash (250)
      • ¼ of a medium avocado (245)
      • ½ cup of broccoli (230)
      • ½ cup of corn (195)
      • ½ cup of fresh or cooked carrots (180)
      • ½ cup of fresh cauliflower (150)
      • ½ cup of asparagus (155)
      • ½ cup of canned peas (90)
      • 1 cup of lettuce, all types (100)
      • ½ cup of fresh green beans (90)
      • ½ cup of frozen green beans (85)
      • ½ cup of cucumber (80)

      How much potassium do protein foods contain?

      • High-potassium foods (more than 200 mg per serving):
        • ½ cup of cooked pinto beans (400) or lentils (365)
        • 1 cup of soy milk (300)
        • 3 ounces of baked or broiled salmon (319)
        • 3 ounces of roasted turkey, dark meat (250)
        • ¼ cup of sunflower seeds (241)
        • 3 ounces of cooked lean beef (224)
        • 2 tablespoons of smooth peanut butter (210)
        • 1 ounce of salted peanuts, almonds, or cashews (200)
        • 1 large egg (60)

        How much potassium do dairy foods contain?

        • High-potassium foods (more than 200 mg per serving):
          • 6 ounces of yogurt (260 to 435)
          • 1 cup of nonfat, low-fat, or whole milk (350 to 380)
          • ½ cup of ricotta cheese (154)
          • ½ cup of vanilla ice cream (131)
          • ½ cup of low-fat (2%) cottage cheese (110)
          • 1 ounce of cheese (20 to 30)

          How much potassium do grains contain?

          • 1 slice of white bread (30)
          • ½ cup of white or brown rice (50)
          • ½ cup of spaghetti or macaroni (30)
          • 1 flour or corn tortilla (50)
          • 1 four-inch waffle (50)

          What other foods contain potassium?

          • 1 tablespoon of molasses (295)
          • 1½ ounces of chocolate (165)
          • Some salt substitutes may contain a high amount of potassium. Check the food label to find the amount of potassium it contains.

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          Eating on a low Potassium Diet

          What is potassium and why is it important?
          Potassium is a mineral which is found naturally in many foods. It is important to ensure healthy functioning of muscles, including your heart muscle.

          Why is my potassium level high?
          Normally, any excess potassium is removed by the kidneys in the urine. Unfortunately as your kidneys are not working well, the potassium level in your blood has risen.

          Why is a high potassium level a problem?

          A high potassium level or a sudden large increase in your potassium level can be dangerous, as it can stop the heart from beating.

          How can I reduce the level of potassium in my blood?

          • Low potassium diet — The dietary advice given depends on your blood results and medical condition
          • Dialysis (if necessary)
          • Avoid constipation

          How long will I have to follow this diet?
          It will depend upon your treatment. Some people will need to follow this diet long term, others will only need to follow it for a short while. Therefore it is important to see your dietitian regularly to review your diet.

          What can I eat?

          This is a guide to help you identify foods which are high in potassium. You are not aiming to avoid all foods containing potassium. A few simple changes to your diet can help to reduce potassium levels in your blood.

          Cooking methods

          The way in which food is cooked can affect its potassium content. When potatoes, yams, sweet potatoes and vegetables are boiled in water they lose some potassium.


          • Boil all potatoes, yams, sweet potatoes and vegetables in large amounts of water until cooked and discard the water;
          • Avoid using vegetable water for gravy, sauces, curries or casseroles;
          • When making curry or stew, firstly par-boil the potatoes and vegetables. Then discard the water and add the vegetables/potatoes to the stew/curry;
          • When making a stir fry, try to make sure that all vegetables are par-boiled;
          • Ensure all vegetables are cut into small pieces before boiling;
          • Do not microwave, pressure cook or steam vegetables or potatoes.

          You can re-heat vegetables that have already been boiled.


          The daily allowance is 3 egg sized, (150g/6oz).

          All potatoes should be peeled and boiled before they are chipped, roasted or sauteed.

          Alternatively you may choose a portion of boiled yam or sweet potato, instead of potato, or 100g/4oz boiled plantain.

          Boiled potatoesFrozen/ oven/ retail chips
          Mash potatoeslnstant mash
          Homemade chipsJacket potatoes
          Homemade roast potatoesMicrowave chips
          PastaOven chips
          RicePotato flour
          NoodlesManufactured potato products
          Couscouse.g. hash browns, waffles,
          Corn meal

          Carbohydrate (Starchy food)

          Most breads and cereals are good choices as they are low in potassium.

          All types including white, brown and granaryAny bread or cereals with added fruit, nuts & chocolate as these will significantly increase the potassium content
          Breakfast cereals
          Weetabix, branflakes cornflakes, porridge oats (not instant), shredded wheat, special KAll bran / bran
          Plain, self raising, corn flour, arrowroot, sago, tapiocapowdered starchy vegetable

          Vegetables and Salads

          All vegetables contain potassium but some can be eaten in moderation.
          The daily allowance for vegetables/salads is . portions. A portion of vegetables is
          approximately 2 tablespoons (85g/3oz)


          All fruits contain potassium but some can be eaten in moderation.

          Your daily allowance is . portions,

          Apricot (2)Bananas
          Blueberries (20)Coconut
          Cherries (14)Damson
          Clementine’s (2)Dried Fruit
          Grapes (15)Elderberries
          Kiwi FruitFigs
          Kumquats (14)Grapefruit
          Lychees (8)Greengages
          Nectarine / PeachGuava
          Olives (10)Loganberries
          Orange (small)Mango
          Passion FruitMelon
          Pear (small)Papaya
          Pineapple (2 small slices)Paw-paw
          Plums (2)Pomegranate
          Raspberries (15)Redcurrants
          Strawberries (8)Sharon Fruit
          Tinned Fruit 120g/small tin — Juice drained

          NB Starfruit can be toxic for kidney patients therefore it should be avoided at all times

          Meat, fish and alternatives

          Meat and fish contain a moderate amount of potassium. However because they are an important source of protein, they are not restricted on a low potassium diet.
          Avoid adding fruit or nuts to main dishes.

          Beans and Pulses

          A portion of cooked beans or pulses can replace a portion of meat or fish for example, baked beans, dahl, chickpeas.

          lf you are a vegetarian continue having beans and lentils as usual.

          Dairy Products

          Dairy products are an important source of calcium but contain potassium. They should be taken in moderate amounts.

          An equivalent of 1/2 pint (300m1) milk may be taken daily. Milky puddings and yoghurts must be counted within this allowance. Soya milk and products made from soya should also be included in your milk allowance.

          Eggs and cheese can be eaten as usual on a low potassium diet, but may need to be restricted if on a low phosphate diet, lf you are unsure please consult your dietitian.

          Rice milk freely
          within fluid restriction

          Salt Substitutes

          Most renal patients need to follow a no added salt diet. lf you need more information on this please ask your dietitian.
          * Salt substitutes for example Selora, Lo Salt and pan salt are all made from potassium salts and must not be used.

          Choose pepper, herbs and spices to flavour dishes.

          * Foods that are processed are high in salt as are soya sauce, MSG (Mono Sodium Glutamate) and stock cubes e.g. Maggi and Knorr. Keep these foods and seasoning to a minimum.

          Sweet Snacks

          Ginger nut
          Jam/ cream filled biscuits
          Plain biscuits e.g. Digestive,
          Rich Tea, Shortbread


          Savoury Snacks

          Bread sticks
          Cream crackers
          Crisp breads
          Monster Munch
          Prawn crackers
          Rice cakes
          Tortilla chips
          Water biscuits
          All manufactured potato
          products e.g.
          Crisps / French Fries
          Rye crisp breads
          Vegetable Crisps

          Avoid foods marked with * if you are on a low phosphate diet.


          Herbal tea
          Fruit squash (not high juice)
          Fizzy drinks
          Coffee (1 weak cup
          filter coffee per day)
          Brita filtered water
          Chocolate drinks
          Complan or Build up drinks
          Fruit juice
          Hi-Juice fruit squash
          lnstant coffee
          Malted drinks
          Vegetable juice


          All spirits
          Port Shandy
          Red Wine

          lf you drink white wine and/or lager, please discuss with your dietitian.

          NOTE: All alcohol should be taken in moderation. It is advised that men should not drink more than 3-4 units of alcohol per day, and women should drink no more than 2-3 units of alcohol per day.

          Eating out ideas

          Plain meat, fish, soya, tofu,
          beans or lentils.
          Pasta or rice dishes/naan/chapatti
          Small portion of vegetables or salad
          Boiled or mashed potatoes

          * These foods may need to be avoided or limited if you are on a low phosphate diet.

          lf you need further information on eating out, please ask your dietitian.

          10 Foods That Are High in Potassium

          avocado toast has potassium

          Potassium flies under the radar. Most people don’t think much about this unappreciated mineral (if they think about it at all).

          Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

          But it’s an important nutrient, and we’re not getting nearly enough. Read on to find out why you need potassium in your life — and where to find it. Registered dietitian Anna Taylor, MS, RDN, LD, shares a few top sources of potassium so you can work more of it into your diet.

          Potassium daily intake (and why it matters)

          Potassium is a mineral that plays a significant role in the function of your heart, kidneys, muscles and nerves. Low potassium can raise your blood pressure, increase the risk of kidney stones and even pull calcium out of your bones.

          “Diets high in potassium-rich foods and low in sodium may reduce the risk of high blood pressure and stroke,” says Taylor.

          Despite its importance, many people don’t get as much potassium from their diet as they should. In fact, the Dietary Guidelines for Americans have singled it out as a “nutrient of public health concern.”

          How much potassium should you get? Taylor says the recommended target is 2,600 milligrams per day for women and 3,400 milligrams per day for men. Fun fact: Older guidelines recommended 4,700 milligrams per day, but the National Academies of Sciences, Engineering, and Medicine updated the number in 2019. So it’s now even easier to get your daily dose of potassium.

          Potassium-rich foods

          Ready to boost your intake? Taylor suggests adding these potassium powerhouses to your diet.

          1. Potatoes

          Spuds are a smart choice — just leave the nutrient-rich skins intact. A medium baked potato with the skin on contains more than 900 milligrams of potassium. A sweet potato with skin? More than 500 milligrams.

          2. Legumes

          Beans are a good source of potassium. White beans and adzuki beans have around 600 milligrams per half-cup serving. Pinto beans, navy beans, lima beans and Great Northern beans all have more than 350 milligrams per half-cup. Soybeans (aka edamame, aka delicious) and lentils are also good sources of potassium.

          3. Juices

          People often reach for whole fruit over juices since whole fruits are a good source of fiber. But don’t rule out juice completely. Prune juice and carrot juice both pack a serious potassium punch: About 689 milligrams for a cup of carrot juice and more than 700 milligrams for the same amount of prune juice.

          Orange juice and pomegranate juice are also good picks, each containing around 500 milligrams per cup. Taylor recommends watching your portions though because of the sugar content.

          4. Seafood

          Popular fish like salmon, mackerel, halibut, tuna and snapper all have more than 400 milligrams of potassium in a 3-ounce filet. Chowder more your thing? Just 3 ounces of canned clams will get you upwards of 500 milligrams.

          5. Leafy greens

          Popeye had the right idea. A half-cup serving of cooked spinach contains up to 400 milligrams of potassium. The same amount of Swiss chard has more than 450 milligrams and beet greens more than 600 milligrams.

          6. Dairy

          You know dairy is a super source of calcium. Turns out, it’s a great source of potassium, too. One cup of low-fat or skim milk contains about 350 to 380 milligrams of potassium. And plain yogurt will net you more than 500 milligrams per cup (not to mention protein and healthy probiotics).

          7. Tomatoes

          A cup of chopped tomatoes delivers more than 400 milligrams of potassium, while a cup of tomato juice or tomato puree more than 500 milligrams. Concentrated tomato paste is even richer in the mineral, with more than 650 milligrams per quarter-cup (marinara sauce, anyone?).

          8. Bananas

          These yellow fruits may be the best-known source of potassium. Indeed, one medium banana contains about 422 milligrams. Banana’s cousin, the plantain, is also a potassium-rich pick.

          9. Other fruits

          Bananas aren’t the only fruits filled with potassium. Cantaloupe, dates, nectarines and oranges all have more than 250 milligrams per half-cup serving. Dried peaches, apricots, prunes and raisins are good sources as well.

          10. Avocados

          As if you needed another reason to reach for the guacamole, a half-cup serving of creamy avocado contains about 364 milligrams of potassium.

          From fruit salad to avocado toast, a fancy fish dinner to a bowl of tomatoey spaghetti, there are so many great ways to get your fill of potassium. Your health — and your taste buds — will thank you.


          Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

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