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High-Potassium Foods

British Columbia Specific Information

Every day, we make choices about the food we eat and our lifestyles. We can make choices for ourselves and our families that make a real difference to our ability to remain healthy and active now, and enjoy life to its fullest in the future. To learn more about healthy eating, including managing a condition, food safety, and food security, visit the Healthy Eating section of our website.

You may also call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or you can Email a HealthLinkBC Dietitian.

For additional information about healthy living visit Canada's Food Guide and Physical Activity web page.

Overview

What is potassium?

Potassium is a mineral. It helps keep the right mix of fluids in your body. It also helps your nerves, muscles, and heart work properly.

What foods are high in potassium?

You can control the amount of potassium in your diet by being aware of which foods are low or high in potassium. Foods are high in potassium if they have more than 200 milligrams (mg) per serving.

Examples of high-potassium foods

When you choose foods from lists like the ones below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.

High-potassium fruits and vegetablesfootnote 1

Food (no table salt added)

Serving size

Potassium (in milligrams)

Potato, baked

1 potato

925 mg

Sweet potato, baked

1 potato

450 mg

Banana

1 fruit

425 mg

Spinach

½ cup (125 mL)

420 mg

Artichoke

1 medium

345 mg

Prunes

5

305 mg

Tomato, fresh

1 fruit

290 mg

Nectarine

1 fruit

280 mg

Parsnip

½ cup (125 mL)

280 mg

Vegetable juice

½ cup (125 mL)

275 mg

Raisins, seedless

¼ cup (60 mL)

270 mg

Dates

5

270 mg

Beets, raw or cooked

½ cup (125 mL)

260 mg

Brussels sprouts

½ cup (125 mL)

250 mg

Winter squash

½ cup (125 mL)

250 mg

Pumpkin, canned

½ cup (125 mL)

250 mg

Orange

1 fruit

240 mg

Orange juice

½ cup (125 mL)

235 mg

Broccoli

½ cup (125 mL)

230 mg

Zucchini

½ cup (125 mL)

220 mg

Cantaloupe

½ cup (125 mL)

215 mg

Apricots

2 raw or 5 dry

200 mg

Tomatoes, canned

½ cup (125 mL)

200–300 mg

Other high-potassium foodsfootnote 1

Serving size

Potassium (in milligrams)

Clams, canned

3 oz (90 g)

535 mg

French fries

3 oz (90 g)

470 mg

Potato chips, plain, salted

1 oz (30 g)

465 mg

Milk (skim, low-fat, whole, buttermilk)

1 cup (250 mL)

350–380 mg

Lentils

½ cup (125 mL)

365 mg

Dried beans and peas

½ cup (125 mL)

300–475 mg

Fish (haddock, perch, salmon)

3 oz (90 g)

300 mg

Beans (lima, baked navy)

½ cup (125 mL)

280 mg

Beef, ground

3 oz (90 g)

270 mg

Yogurt, plain

6 oz (175 mL)

260 mg

Turkey

3 oz (90 g)

250 mg

Seeds (sunflower, pumpkin)

1 oz (30 g)

240 mg

Nuts (almonds, cashew, hazelnuts, peanuts)

1 oz (30 g)

200 mg

What foods may contain hidden potassium?

Some foods and drinks may have hidden potassium. Food labels do not have to show the amount of potassium, but some do. Even if potassium is not listed, it may still be in that food.

Potassium may be found in:

  • Diet or protein drinks and diet bars.
  • Sports drinks. These are meant to replace potassium you lose during exercise.
  • Certain natural health products.

References

Citations

  1. Academy of Nutrition and Dietetics (2018). Potassium content of foods. Nutrition Care Manual. https://www.nutritioncaremanual.org. Accessed November 14, 2019.

Credits

Current as of: March 1, 2023

Author: Healthwise Staff
Medical Review:
Martin J. Gabica MD - Family Medicine
E. Gregory Thompson MD - Internal Medicine
Kathleen Romito MD - Family Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator