Like HowStuffWorks on Facebook!

Good Sources of Potassium


You can probably get enough potassium simply by eating a variety of healthy foods. This table lists the amount of potassium in many common foods.

Food Amount of Potassium in Milligrams
Fruit
Dried apricot halves, ½ cup 896
Prune juice, 1 cup 707
Orange juice, 1 cup 496
Banana, medium 467
Kiwi, medium 252
Peach, fresh, medium 193
Vegetables
Winter squash, baked, 1 cup, cubed 896
Potato, baked, with skin 844
Potato, baked, without skin 610
Beet greens, boiled, ½ cup 654
Avocado, ½ cup, sliced 437
Spinach, boiled, ½ cup 419
Tomatoes, 1 cup, chopped 400
Protein Sources
Lentils, boiled, 1 cup 731
Kidney beans, boiled, 1 cup 713
Peanuts, dry-roasted, without salt, ½ cup 480
Rainbow trout, farmed, dry-heat cooked, 3 oz. 375
Pork chop, lean, braised 346
Atlantic salmon, farmed, dry-heat cooked, 3 oz. 326
Catfish, farmed, dry-heat cooked, 3 oz. 273
Ground beef, lean, broiled, 3 oz. 256
Veal loin, lean, braised, 3 oz. 252
Dairy
Yogurt, plain, low fat, 1 cup 573
Milk, nonfat, 1 cup 407
Grains
Wheat germ, ½ cup 535
Bran cereal, ready to eat, ½ cup 342 to 412
Whole-wheat hot cereal, cooked with water, without salt, 1 cup 172
Whole-wheat bread, 2 slices 141
Oatmeal, cooked with water, without salt, 1 cup 131


More to Explore