Potassium Content of Foods

Potassium is a source of many benefits for health. It dilates and relieves pressure in blood vessels and lowers blood pressure numbers. Getting enough of potassium in your diet helps combat water retention and associated side effects such as puffiness and swollen feet and ankles. Potassium acts on the gastrointestinal tract muscles, helping move food along the GI tract. It regulates blood pH, helping keep calcium in bones, with benefits for bone density, and helps with muscle cramps, aches and pains.

How much potassium per day?

The average adult with an estimated daily calorie intake of 2000 kcal (kilocalories) needs 4700 mg (milligrams) or 4.7 g (grams) of potassium per day, according to the new dietary guidelines for essential vitamins, minerals and other dietary nutrients. The recommended daily intake (RDI) of potassium has been raised from 3500 mg (3.5 g) per day to 4700 mg (4.7 g), a significant increase.

Potassium content of common foods

Potassium content of common foods

  • Acorns: 539 mg of potassium per 100 g (the equivalent of 3.5 oz) which is 11% of daily potassium values for the average adult.
  • Almonds: 705 mg of potassium per 100 g which is 15% of daily potassium values.
  • Apples: 107 mg of potassium per 100 g which is only 2% of daily potassium values. Find out how many apples you have to eat to get your daily potassium and the potassium content of apples of different varieties.
  • Apricots: 259 mg of potassium per 100 g of fresh apricots, or 6% of daily potassium values; 1162 mg of potassium per 100 g of dried apricots, or 25% of daily potassium values.
  • Avocado: 485 mg of potassium per 100 grams or 10% of daily values. Find out more about the potassium content of avocado.
  • Bananas: 358 mg of potassium per 100 grams or 8% of daily values. Find out more about the potassium content of bananas.
  • Beans: 211 mg of potassium per 100 grams of green beans, or 4% of daily requirements; 1062 mg per 100 grams of broad beans (fava beans), or 23% of daily requirements; 403 mg per 100 grams of boiled kidney beans, or 9% of daily requirements.

Most botanical fruits have poor levels of potassium, with an average potassium content of less than 5% of daily values for the average adult.

  • Beets: 325 mg of potassium in 100 grams of red beetroot, or 7% of daily values; 325 mg in 100 grams of yellow or golden beetroot, or 7% of daily values.
  • Beet greens (beet leaves), cooked: 794 mg of potassium per 100 grams, or 16.9% of daily potassium values.
  • Bell peppers: 175 mg of potassium per 100 grams or 3.7% of daily values.
  • Blackberries: 162 mg of potassium per 100 grams or 3.44% of daily values.
  • Blueberries: 77 mg of potassium per 100 grams or 1.6% of daily values.
  • Brazil nuts: 659 mg of potassium per 100 grams or 14% of daily values.

Potassium content of foods

  • Broccoli: 316 mg of potassium per 100 g or 7% of daily values.
  • Brussels sprouts: 389 mg of potassium per 100 grams or 8.3% of daily values.
  • Butternut squash: 352 mg of potassium per 100 grams or 7.5% of daily values.
  • Cabbage: 170 mg of potassium per 100 grams or 3.6% of daily requirements (general values for white, green, purple and red cabbage).
  • Savoy cabbage: 230 mg of potassium per 100 grams or 4.9% of daily requirements.

Vegetables provide modest to good amounts of potassium, with a potassium content ranging from 6% to 12% of daily values for the average adult.

  • Carrots: 320 mg of potassium per 100 grams which is the equivalent of 6.8% of daily potassium requirements (values for orange carrots, red carrots, white carrots, yellow carrots and purple and black carrots).
  • Cashews: 660 mg of potassium per 100 grams or 14% of daily values.
  • Cassava: 271 mg of potassium per 100 grams or 5.7% of daily values.
  • Cauliflower: 299 mg of potassium per 100 grams or 6.3% of daily values.
  • Chard: 549 mg of potassium per 100 grams or 11.6% of daily values.
  • Cherries: 222 mg of potassium per 100 grams of sweet cherries, or 4.7% of daily values; 173 mg of potassium per 100 grams of tart (sour) cherries, or 3.7% of daily values; 433 mg of potassium, or a little over 9% of daily values for potassium, per one cup of tart Montmorency cherry juice.
  • Chestnuts: 484 mg of potassium per 100 grams or a little over 10% of daily values.
  • Chicken potassium content per 100 grams:
  • Chicken breast: 290 mg to 369 mg of potassium, or 6.1% to 7.85% of daily values
  • Grilled chicken drumsticks: 240 mg of potassium, or about 5% of daily values
  • Grilled chicken thigh: 240 to 260 mg or 5% to 5.5% of daily values
  • Rotisserie chicken wings: 285 mg or 6% of daily values
  • Chicken liver: 230 mg or 4.9% of daily values
  • Chicken heart: 146 mg or 3% of daily values
  • Ground chicken meat: 292 to 522 mg or 6% to 11% of daily potassium values
  • Chili peppers: 322 mg of potassium per 100 grams or 6.85% of daily values
  • Cranberries: 85 mg of potassium per 100 grams or 1.8% of daily values
  • Cucumber: 147 mg of potassium per 100 grams or 3% of daily values
  • Eggplant: 229 mg of potassium per 100 grams or 4.9% of daily values

Root vegetables are typically good sources of potassium, better than fruit.

  • Eggs potassium content per 100 grams of raw egg:
  • Potassium content of chicken eggs: 132 mg of potassium per 100 grams or 2.8% of daily values
  • Potassium content of duck eggs: 222 mg per 100 grams or 4.7% of daily values
  • Potassium content of goose eggs: 210 mg or 4.5% of daily values
  • Potassium content of turkey eggs: 142 mg or 3% of daily values
  • Potassium content of quail eggs: 132 mg or 2.8% of daily values
  • Grapes: 191 mg of potassium per 100 grams or 4% of daily values
  • Grapefruit: 148 mg of potassium per 100 grams or 3.1% of daily values
  • Guava: 417 mg of potassium per 100 grams or 8.8% of daily values
  • Hazelnuts: 680 mg of potassium per 100 grams or 14.5% of daily values

Leafy green vegetables are typically higher in potassium than other types of vegetables.

  • Kale: 491 mg of potassium per 100 grams of raw kale, or 10.4% of daily values
  • Kiwifruit: 312 mg of potassium per 100 grams of green kiwifruit, or 6.6% of daily values; 315 mg of potassium per 100 grams of golden kiwifruit, or 6.7% of daily values; 312 mg of potassium per 100 grams of kiwi berries, or 6.6% of daily values
  • Kohlrabi: 350 mg of potassium per 100 grams or 7.44% of daily values
  • Leek: 180 mg of potassium per 100 grams or 3.8% of daily values
  • Lentils, boiled: 369 mg of potassium per 100 grams or 7.85% of daily values
  • Mango: 168 mg of potassium per 100 grams or 3.5% of daily values

The lower the fat content in milk, the higher the potassium content, so low fat and non fat milk has more potassium than whole milk.

  • Milk potassium content per 100 ml (milliliters) and per cup (244 grams):
  • Whole cow’s milk (3.25% t0 3.7% fat content): 132 to 150 mg of potassium per 100 ml, or 2.8% to 3.2% of daily values; 322 to 368 mg of potassium per cup or 6.85% to 7.8% of daily values.
  • Low fat 2% cow milk: 162 mg of potassium per 100 ml, or 3.44% of daily values; 395 mg of potassium per cup, 0r 8.4% of daily values.
  • Low fat 1% cow milk: 182 mg of potassium per 100 ml, or 3.88% of daily values; 446 mg of potassium per cup, or 9.5% of daily values.
  • Non-fat 0.1% cow milk: 182 mg of potassium per 100 ml, or 3.88% of daily values; 444 mg of potassium per cup or 9.44% of daily values.
    Find out more about the potassium content of milk from goat, sheep, buffalo and camel.

Dried fruit are higher in potassium than fresh fruit, root vegetables and leafy vegetables.

  • Oats: 429 mg of potassium per 100 grams or over 9% of daily values
  • Oranges: 181 mg of potassium per 100 grams or 3.85% of daily values.
    Find out more about the potassium content of oranges of different varieties, including navel oranges, Cara Cara oranges, Florida oranges, California Valencia oranges, clementines and tangerines.
  • Orange juice: 200 mg of potassium per 100 ml of orange juice, or 4.25% of daily values; 496 mg of potassium per 1 cup (248 grams) of orange juice, or 10.55% of daily values. Find out more about the potassium content of orange juice.
  • Papaya: 182 mg of potassium per 100 grams or 3.8% of daily values
  • Parsnip: 375 mg of potassium per 100 grams or 8% of daily values
  • Peaches: 190 mg of potassium per 100 grams or 4% of daily values
  • Pears: 116 mg of potassium per 100 grams or 2.46% of daily values
  • Peas: 244 mg of potassium per 100 grams of raw (fresh) green peas, or 5.2% of daily values; 153 mg of potassium per 100 grams of frozen, uncooked peas, or 3.25% of daily values; 253 mg of potassium per 100 grams of fresh, cooked peas, or 5.4% of daily values.

Nuts and seeds are some of the best sources of potassium, with a potassium content ranging from 14% to 22% of daily values for the average adult.

  • Pecans: 410 mg of potassium per 100 grams, or 8.7% of daily values
  • Pineapple: 109 mg of potassium per 100 grams or 2.3% of daily values
  • Pistachios: 1025 mg of potassium per 100 grams or 21.8% of daily values
  • Plantain: 499 mg of potassium per 100 grams or 10.7% of daily values
  • Plums: 157 mg of potassium per 100 grams of fresh plums, or 3.34% of daily values; 732 mg of potassium per 100 grams of dried plums (prunes), uncooked, or 15.6% of daily values
  • Pomegranate: 236 mg of potassium per 100 grams or 5% of daily values
  • Potato: 421 mg of potassium per 100 grams of raw potatoes, or 8.95% of daily values
  • Pumpkin: 340 mg of potassium per 100 grams or 7.2% of daily values
  • Pumpkin seeds: 788 mg of potassium per 100 grams of roasted seeds or 16.76% of daily values

Sunflower seeds, pecans, pistachios, dried plums, pumpkin seeds, spinach and potatoes have a great potassium content.

  • Radishes: 233 mg of potassium per 100 grams of raw red or pink radishes, or 4.7% of daily values; 227 mg of potassium per 100 grams of white Daikon radish or 5% of daily values.
  • Raspberries: 151 mg of potassium per 100 grams or 3.2% of daily values
  • Salmon, raw: 366 mg of potassium per 100 grams or 7.8% of daily values
  • Snap peas: 200 mg of potassium per 100 grams 0r 4.2% of daily values
  • Soy (green soybeans): 620 mg of potassium per 100 grams or 13.19% of daily values
  • Spinach, raw: 558 mg of potassium per 100 grams or 11.9% of daily values
  • Strawberries: 154 mg of potassium per 100 grams or 3.27% of daily values
  • Sunflower seeds: 645 mg of potassium per 100 grams or 13.7% of daily values
  • Sweet potato: 337 mg of potassium per 100 grams of raw sweet potato, or 7.19% of daily values; 475 mg of potassium per 100 grams of sweet potato, baked, with skin, or 10.11% of daily values.
  • Tomatoes potassium content per 100 grams:
  • Red tomatoes, raw or fresh: 237 mg of potassium per 100 grams or 5% of daily values
  • Cooked, red tomatoes: 296 mg of potassium per 100 grams or 6.3% of daily values
  • Canned tomatoes: 198 mg of potassium per 100 grams or 4.2% of daily values
  • Tuna: 176 mg of potassium per 100 grams of light tuna, canned in water and drained, or 3.7% of daily values; 207 mg of potassium per 100 grams of tuna, light, canned in oil and drained, or 4.4% of daily values; 441 mg of potassium per 100 grams of fresh tuna, or 9.4% of daily values.
  • Turnip: 203 mg of potassium per 100 grams or 4.3% of daily values
  • Walnuts: 441 mg of potassium per 100 grams of raw walnuts, or 9.4% of daily values
  • Black walnuts: 523 mg of potassium per 100 grams of raw black walnuts, or a little over 11% of daily values
  • Watermelon: 112 mg of potassium per 100 grams of watermelon (flesh only), or 2.38% of daily requirements (average values for white watermelon, pink and red watermelon, yellow watermelon and orange watermelon varieties).
  • Watermelon seeds: 648 mg of potassium per 100 grams of dried watermelon seeds (kernels only) or 13.79% of daily values
  • Yams: 816 mg of potassium per 100 grams of raw yams or 17.36% of daily values
  • Zucchini: 261 mg of potassium per 100 grams or 5.5% of daily values

This post was updated on Wednesday / April 21st, 2021 at 10:50 PM