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Appendix 10. Food Sources of Potassium
Table A10-1. Potassium: Food Sources Ranked by Amounts of Potassium and Energy per Standard Food Portions and per 100 Grams of Foods
Food | Standard Portion Size | Calories in Standard Portiona | Potassium in Standard Portion (mg)a | Calories per 100 gramsa | Potassium per 100 grams (mg)a |
---|---|---|---|---|---|
Potato, baked, flesh and skin | 1 medium | 163 | 941 | 94 | 544 |
Prune juice, canned | 1 cup | 182 | 707 | 71 | 276 |
Carrot juice, canned | 1 cup | 94 | 689 | 40 | 292 |
Passion-fruit juice, yellow or purple | 1 cup | 126-148 | 687 | 51-60 | 278 |
Tomato paste, canned | ¼ cup | 54 | 669 | 82 | 1,014 |
Beet greens, cooked from fresh | ½ cup | 19 | 654 | 27 | 909 |
Adzuki beans, cooked | ½ cup | 147 | 612 | 128 | 532 |
White beans, canned | ½ cup | 149 | 595 | 114 | 454 |
Plain yogurt, nonfat | 1 cup | 127 | 579 | 56 | 255 |
Tomato puree | ½ cup | 48 | 549 | 38 | 439 |
Sweet potato, baked in skin | 1 medium | 103 | 542 | 90 | 475 |
Salmon, Atlantic, wild, cooked | 3 ounces | 155 | 534 | 182 | 628 |
Clams, canned | 3 ounces | 121 | 534 | 142 | 628 |
Pomegranate juice | 1 cup | 134 | 533 | 54 | 214 |
Plain yogurt, low-fat | 8 ounces | 143 | 531 | 63 | 234 |
Tomato juice, canned | 1 cup | 41 | 527 | 17 | 217 |
Orange juice, fresh | 1 cup | 112 | 496 | 45 | 200 |
Soybeans, green, cooked | ½ cup | 127 | 485 | 141 | 539 |
Chard, swiss, cooked | ½ cup | 18 | 481 | 20 | 549 |
Lima beans, cooked | ½ cup | 108 | 478 | 115 | 508 |
Mackerel, various types, cooked | 3 ounces | 114-171 | 443-474 | 134-201 | 521-558 |
Vegetable juice, canned | 1 cup | 48 | 468 | 19 | 185 |
Chili with beans, canned | ½ cup | 144 | 467 | 112 | 365 |
Great northern beans, canned | ½ cup | 150 | 460 | 114 | 351 |
Yam, cooked | ½ cup | 79 | 456 | 116 | 670 |
Halibut, cooked | 3 ounces | 94 | 449 | 111 | 528 |
Tuna, yellowfin, cooked | 3 ounces | 111 | 448 | 130 | 527 |
Acorn squash, cooked | ½ cup | 58 | 448 | 56 | 437 |
Snapper, cooked | 3 ounces | 109 | 444 | 128 | 522 |
Soybeans, mature, cooked | ½ cup | 149 | 443 | 173 | 515 |
Tangerine juice, fresh | 1 cup | 106 | 440 | 43 | 178 |
Pink beans, cooked | ½ cup | 126 | 430 | 149 | 508 |
Chocolate milk (1%, 2% and whole) | 1 cup | 178-208 | 418-425 | 71-83 | 167-170 |
Amaranth leaves, cooked | ½ cup | 14 | 423 | 21 | 641 |
Banana | 1 medium | 105 | 422 | 89 | 358 |
Spinach, cooked from fresh or canned | ½ cup | 21-25 | 370-419 | 23 | 346-466 |
Black turtle beans, cooked | ½ cup | 121 | 401 | 130 | 433 |
Peaches, dried, uncooked | ¼ cup | 96 | 399 | 239 | 996 |
Prunes, stewed | ½ cup | 133 | 398 | 107 | 321 |
Rockfish, Pacific, cooked | 3 ounces | 93 | 397 | 109 | 467 |
Rainbow trout, wild or farmed, cooked | 3 ounces | 128-143 | 381-383 | 150-168 | 448-450 |
Skim milk (nonfat) | 1 cup | 83 | 382 | 34 | 156 |
Refried beans, canned, traditional | ½ cup | 106 | 380 | 89 | 319 |
Apricots, dried, uncooked | ¼ cup | 78 | 378 | 241 | 1162 |
Pinto beans, cooked | ½ cup | 123 | 373 | 143 | 436 |
Lentils, cooked | ½ cup | 115 | 365 | 116 | 369 |
Avocado | ½ cup | 120 | 364 | 160 | 485 |
Tomato sauce, canned | ½ cup | 30 | 364 | 24 | 297 |
Plantains, slices, cooked | ½ cup | 89 | 358 | 116 | 465 |
Kidney beans, cooked | ½ cup | 113 | 357 | 127 | 403 |
Navy beans, cooked | ½ cup | 128 | 354 | 140 | 389 |
aSource: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference, Release 27. Available at: http://www.ars.usda.gov/nutrientdata.