Potassium is an essential mineral that we need to obtain from the foods we eat.
This article lists 30 foods high in potassium alongside each food’s potassium content per 100 grams and per typical serving.
What are the best dietary sources?
Let’s find out.
Table of contents
Foods High In Potassium
Here is a list of potassium-rich foods alongside the potassium content of each food per serving and per 100 grams.
The source of nutritional data is the USDA FoodData Central database.
Daily values have been calculated by using USDA data in conjunction with the FDA’s published daily values.
1) Sun-dried tomatoes
| Potassium per 100g | Potassium per 54g cup |
|---|---|
| 3430 mg (73% DV) | 1850 mg (39% DV) |
Dried foods naturally have a lower water content gram-for-gram, thus a higher nutrient level. For instance, a 54-gram cup of sun-dried tomatoes provides 39% of potassium’s daily value (1).
2) Potatoes
| Potassium per 100g | Potassium per large (299g) potato |
|---|---|
| 550 mg (12% DV) | 1640 mg (35% DV) |
Potatoes are one of the best dietary sources of potassium. A large cooked Russet potato with skin provides 35% of the daily value (2).
3) Beet greens
| Potassium per 100g | Potassium per 144g cup |
|---|---|
| 909 mg (19% DV) | 1310 mg (28% DV) |
Beet greens are among the most potassium-rich vegetables; a 144-gram cup serving offers 28% of the daily value (3).
4) Adzuki beans
| Potassium per 100g | Potassium per 230g cup |
|---|---|
| 532 mg (11% DV) | 1220 mg (26% DV) |
A 230-gram cup of cooked adzuki beans provides 1220 mg of potassium, 26% of the daily value (4).
5) Avocado
| Potassium per 100g | Potassium per 201g avocado |
|---|---|
| 485 mg (10% DV) | 975 mg (21% DV) |
A typical 201-gram avocado provides a rich source of potassium equal to 21% of the daily value (5).
6) Salmon
| Potassium per 100g | Potassium per half-fillet (154g) |
|---|---|
| 628 mg (13% DV) | 967 mg (21% DV) |
All salmon have high levels of potassium, but wild Atlantic salmon contains the most. A 154-gram half-fillet provides 21% of the daily value (6).
7) Swiss chard
| Potassium per 100g | Potassium per 175g cup serving |
|---|---|
| 549 mg (12% DV) | 961 mg (20% DV) |
Swiss chard is another leafy green that contains high levels of potassium. A 175-gram cup serving supplies 20% of the daily value (7).
8) Grouper
| Potassium per 100g | Potassium per 202g fillet |
|---|---|
| 475 mg (10% DV) | 960 mg (20% DV) |
In general, fish is a rich source of potassium, and grouper is one of the best options. For example, a 202-gram cooked grouper fillet contains 20% of the daily value (8).
9) Lima beans
| Potassium per 100 grams | Potassium per 188-gram cup |
|---|---|
| 508 mg (11% DV) | 955 mg (20% DV) |
Lima beans are one of the best legumes for potassium content; a 188-gram cup of cooked beans contains 20% of the daily value (9).
10) Yam
| Potassium per 100g | Potassium per 136g cup |
|---|---|
| 670 mg (14% DV) | 911 mg (19% DV) |
The yam is another potassium-rich tuber. A 136-gram cup of cooked yam cubes offers 19% of the daily value (10).
11) Snapper
| Potassium per 100 grams | Potassium per 170g fillet |
|---|---|
| 522 mg (11% DV) | 887 mg (19% DV) |
Snapper is another potassium-rich fish option; a 170-gram fillet provides 19% of the daily value (11).
12) Soybeans
| Potassium per 100g | Potassium per 172g cup |
|---|---|
| 515 mg (11% DV) | 886 mg (19% DV) |
Cooked soybeans offer a high potassium level; 19% of the daily value per 172-gram cup (12).
13) Sweet potatoes
| Potassium per 100g | Potassium per large (180g) potato |
|---|---|
| 475 mg (10% DV) | 855 mg (18% DV) |
Similar to regular potatoes, sweet potatoes offer a concentrated source of potassium. A large cooked 180-gram sweet potato provides 18% of the daily value (13).
14) Potato flour
| Potassium per 100g | Potassium per 80-gram half cup |
|---|---|
| 1000 mg (21% DV) | 800 mg (17% DV) |
Like whole potatoes, potato flour is a rich potassium source. For example, an 80-gram half cup of potato flour offers 17% of the daily value (14).
15) Red kidney beans
| Potassium per 100 grams | Potassium per 177g cup |
|---|---|
| 403 mg (9% DV) | 713 mg (15% DV) |
A 177-gram cup serving of cooked red kidney beans provides 15% of potassium’s daily value (15).
16) Edamame
| Potassium per 100g | Potassium per 160g cup |
|---|---|
| 422 mg (9% DV) | 675 mg (14% DV) |
Like most soy products, edamame is an excellent source of potassium. A 160-gram cup of cooked edamame provides 14% of the daily value (16).
17) Bamboo shoots
| Potassium per 100g | Potassium per 120g half cup |
|---|---|
| 533 mg (11% DV) | 640 mg (14% DV) |
Bamboo shoots are among the highest-potassium vegetables; a 120-gram half-cup serving of cooked bamboo shoots offers 14% of the daily value (17).
18) Baobab powder
| Potassium per 100g | Potassium per oz (28.35g) serving |
|---|---|
| 2190 mg (47% DV) | 621 mg (13% DV) |
Baobab powder, the dried powder of the baobab fruit, offers a significant amount of potassium. Each ounce (28.35g) serving provides 13% of the daily value (18).
19) Plantains
| Potassium per 100g | Potassium per 118g cup |
|---|---|
| 482 mg (10% DV) | 569 mg (12% DV) |
Cooked green plantains contain high levels of potassium; a 118-gram cup of fried plantains provides 12% of the daily value (19).
20) Tomato puree
| Potassium per 100g | Potassium per half-cup (125g) serving |
|---|---|
| 439 mg (9% DV) | 550 mg (12% DV) |
Using tomato puree in recipes is a simple way to increase the potassium content of a dish. In this regard, each half-cup (125-gram) serving of tomato puree provides 12% of the daily value (20).
21) Tuna
| Potassium per 100g | Potassium per 3oz (85g) |
|---|---|
| 527 mg (11% DV) | 448 mg (10% DV) |
All tuna provides potassium, but yellowfin has the highest levels. A three-ounce (85-gram) serving of cooked yellowfin tuna provides 10% of the daily value (21).
22) Skim Milk
| Potassium per 100g | Potassium per 245g cup |
|---|---|
| 171 mg (4% DV) | 419 mg (9% DV) |
All milk is a good source of potassium, but skim milk offers the most. A 245-gram cup provides 9% of the daily value (22).
23) Banana
| Potassium per 100g | Potassium per 115g banana |
|---|---|
| 326 mg (7% DV) | 375 mg (8% DV) |
Bananas are one of the most well-known potassium sources; they provide around 8% of the daily value per banana (23). However, it is worth remembering that the size of bananas can vary significantly, so the same is true for their potassium content.
See this guide to the potassium content of bananas for more information.
24) Ground Pork (Lean)
| Potassium per 100g | Potassium per 3oz (85g) |
|---|---|
| 428 mg (9% DV) | 364 mg (8% DV) |
All pork is a good source of potassium, but leaner options have less fat and a subsequently higher mineral content. A three-ounce (85g) serving of cooked 96% lean ground pork provides 8% of potassium’s daily value (24).
25) Mackerel
| Potassium per 100g | Potassium per 88g fillet |
|---|---|
| 401 mg (9% DV) | 353 mg (8% DV) |
Atlantic mackerel is one of the best seafood options for potassium; a cooked 88-gram fillet contains around 8% of the daily value (25).
26) Wheat germ
| Potassium per 100g | Potassium per oz (28.35g) |
|---|---|
| 947 mg (20% DV) | 268 mg (6% DV) |
Wheat germ is a rich source of nutrients, including potassium. An ounce (28.35g) of toasted wheat germ provides 6% of the daily value (26).
27) Kielbasa sausage
| Potassium per 100 grams | Potassium per 3-ounce (85g) serving |
|---|---|
| 306 mg (7% DV) | 260 mg (6% DV) |
A three-ounce (85-gram) serving of cooked kielbasa sausage offers 6% of the daily value for potassium (27).
28) Guava
| Potassium per 100g | Potassium per 55g fruit |
|---|---|
| 417 mg (9% DV) | 229 mg (5% DV) |
Guava is a potassium-rich tropical fruit; one 55-gram fruit (without refuse) provides 5% of the daily value (28).
29) Raisins
| Potassium per 100 grams | Potassium per oz (28.35g) |
|---|---|
| 825 mg (18% DV) | 227 mg (5% DV) |
Raisins (dried grapes) are a concentrated source of nutrients in grapes and contain a good amount of potassium. An ounce (28.35g) serving offers 5% of the daily value (29).
30) Soy flour, defatted
| Potassium per 100g | Potassium per 6.6g tablespoon |
|---|---|
| 2380 mg (51% DV) | 157 mg (3% DV) |
Defatted soy flour has lower fat levels and subsequent higher amounts of minerals, like potassium, per gram. Just a 6.6-gram tablespoon of defatted soy flour contains 3% of the daily value for potassium (30).
Data Table: Foods With the Most Potassium Per Serving
This table provides a simple, at-a-glance comparison of the foods with the highest potassium content per typical serving.
| Rank | Food Name | Serving Size | Potassium Content |
|---|---|---|---|
| 1 | Sun-dried tomatoes | 54g cup | 1850 mg (39% DV) |
| 2 | Potato, Russet, cooked | Large (299g) potato | 1640 mg (35% DV) |
| 3 | Beet greens, cooked | 144g cup | 1310 mg (28% DV) |
| 4 | Adzuki beans, cooked | 230g cup | 1220 mg (26% DV) |
| 5 | Avocado, raw | 201g avocado | 975 mg (21% DV) |
| 6 | Salmon, Atlantic, wild, cooked | Half fillet (154g) | 967 mg (21% DV) |
| 7 | Swiss chard, cooked | 175g cup | 961 mg (20% DV) |
| 8 | Grouper, cooked | 202g fillet | 960 mg (20% DV) |
| 9 | Lima beans, cooked | 188g cup | 955 mg (20% DV) |
| 10 | Yam, cooked | 136g cup | 911 mg (19% DV) |
| 11 | Snapper, cooked | 170g fillet | 887 mg (19% DV) |
| 12 | Soybeans, cooked | 172g cup | 886 mg (19% DV) |
| 13 | Sweet potato, cooked | 180g potato | 855 mg (18% DV) |
| 14 | Potato flour | 80g half-cup | 800 mg (17% DV) |
| 15 | Red kidney beans, cooked | 177g cup | 713 mg (15% DV) |
| 16 | Edamame, cooked | 160g cup | 675 mg (14% DV) |
| 17 | Bamboo shoots, cooked | 120g half-cup | 640 mg (14% DV) |
| 18 | Baobab powder | 1oz (28.35g) | 621 mg (13% DV) |
| 19 | Plantains, green, cooked | 118g cup | 569 mg (12% DV) |
| 20 | Tomato puree | 125g half-cup | 550 mg (12% DV) |
| 21 | Tuna, yellowfin, cooked | 3oz (85g) | 448 mg (10% DV) |
| 22 | Milk, skim | 245g cup | 419 mg (9% DV) |
| 23 | Banana | 115g banana | 375 mg (8% DV) |
| 24 | Ground pork, 96% lean | 3oz (85g) | 364 mg (8% DV) |
| 25 | Mackerel, Atlantic, cooked | 88g fillet | 353 mg (8% DV) |
| 26 | Wheat germ, toasted | 1oz (28.35g) | 260 mg (6% DV) |
| 27 | Kielbasa sausage, cooked | 3oz (85g) | 260 mg (6% DV) |
| 28 | Guava | 55g fruit | 229 mg (5% DV) |
| 29 | Raisins | 1oz (28.35g) | 227 mg (5% DV) |
| 30 | Soy flour, defatted | 6.6g tablespoon | 157 mg (3% DV) |
Why Do We Need Potassium?
Potassium has numerous crucial functions within the body, and it plays an important role in blood pressure regulation. In this regard, numerous large studies have demonstrated that increasing potassium intake and reducing sodium intake lowers blood pressure (31, 32, 33).
Despite the importance of sufficient dietary potassium intake, hypokalemia (low serum potassium levels) is quite prevalent. According to data from the National Health and Examination Survey (NHANES), it was estimated that hypokalemia prevalence in the United States population stood at 11% in 2016 (34).
To learn more about the importance of potassium, see this guide to potassium’s beneficial functions.
Also, for anyone trying to cut down on their sodium intake, see this list of foods high in sodium for more relevant information.
How Much Potassium Do We Need?
The US Food and Drug Administration (FDA) sets a ‘daily value’ for potassium, which is a simple reference value based upon a typical 2000-calorie diet.
The daily value for potassium is 4,700 mg (35).
However, there are also ‘adequate intake’ levels that have been set, which vary by age and sex. You can find out more about adequate intake levels in this guide to potassium’s functions.
Final Thoughts
As this article shows, a diverse range of foods are high in potassium.
Consuming seafood, legumes, and fruit and vegetables like avocados, bananas, and leafy greens is one of the best ways to get more of the mineral.
For more on mineral-rich foods, see this guide to the top food sources of magnesium.
