This page is part of: Potassium
Short answer
Potassium is found in most plant and animal foods; the richest sources are dried fruits, legumes, potatoes, some vegetables and dairy products. In US adults, the main sources of potassium are milk, coffee, tea, other nonalcoholic beverages and potatoes. The values below are taken from the NIH table and are based on US product data. [1]
Potassium per serving table (NIH)
The serving sizes in the NIH table “Potassium content of selected foods” are as in the original (1 ounce ≈ 28 g, 3 ounces ≈ 85 g, “cup” is the US cup measure, about 240 mL). The percentage is calculated against the US Daily Value of 4,700 mg; this is a labeling value that differs from the adequate intake (AI) references. The NIH counts foods providing 20% or more of the Daily Value as “high sources”; however, foods with lower percentages also contribute to a healthy diet. [1]
| Food (serving) | Potassium (mg) | Percent of Daily Value |
|---|---|---|
| Dried apricots (½ cup) | 755 | 16% |
| Lentils, cooked (1 cup) | 731 | 16% |
| Acorn squash, mashed (1 cup) | 644 | 14% |
| Prunes (½ cup) | 635 | 14% |
| Raisins (½ cup) | 618 | 13% |
| Potato, baked, flesh only (1 medium) | 610 | 13% |
| Kidney beans (kidney type), canned (1 cup) | 607 | 13% |
| Orange juice (1 cup) | 496 | 11% |
| Soybeans, boiled (½ cup) | 443 | 9% |
| Banana (1 medium) | 422 | 9% |
| Milk, 1% fat (1 cup) | 366 | 8% |
| Spinach, raw (2 cups) | 334 | 7% |
| Chicken breast, grilled (3 oz) | 332 | 7% |
| Yogurt, fruit, nonfat (6 oz ≈ 170 g) | 330 | 7% |
| Salmon, Atlantic, farmed, cooked (3 oz) | 326 | 7% |
| Beef, top sirloin cut, grilled (3 oz) | 315 | 7% |
| Molasses (not the same product as grape molasses) (1 tablespoon) | 308 | 7% |
| Tomato (1 medium) | 292 | 6% |
| Soy milk (1 cup) | 287 | 6% |
| Yogurt, Greek style, plain, nonfat (6 oz) | 240 | 5% |
| Broccoli, cooked, chopped (½ cup) | 229 | 5% |
| Cantaloupe, cubed (½ cup) | 214 | 5% |
| Turkey breast, baked (3 oz) | 212 | 5% |
| Asparagus, cooked (½ cup) | 202 | 4% |
| Apple, with skin (1 medium) | 195 | 4% |
| Cashews (1 oz) | 187 | 4% |
| Brown rice, cooked (1 cup) | 154 | 3% |
| Tuna, light, canned in water (3 oz) | 153 | 3% |
| Coffee, brewed (1 cup) | 116 | 2% |
| Lettuce, iceberg, chopped (1 cup) | 102 | 2% |
| Peanut butter (1 tablespoon) | 90 | 2% |
| Tea, black, brewed (1 cup) | 88 | 2% |
| Flaxseed, whole (1 tablespoon) | 84 | 2% |
| Whole wheat bread (1 slice) | 81 | 2% |
| Egg (1 large) | 69 | 1% |
| White rice, cooked (1 cup) | 54 | 1% |
| White bread (1 slice) | 37 | 1% |
| Mozzarella, part-skim (1.5 oz) | 36 | 1% |
| Olive oil, corn oil, etc. (1 tablespoon) | 0 | 0% |
Limits of the table: The values are for US products; it cannot be assumed that the same values apply to bulgur, varieties of dried beans, varieties of dried apricots or regional products in Turkish cuisine. The measures are by volume rather than weight; “1 cup of cooked lentils” and “1 slice of bread” are not the same weight. A free database for other foods is USDA FoodData Central. [4]
The NIH also states that whole wheat flour and brown rice contain much more potassium than white flour and white rice; the brown rice (154 mg) and white rice (54 mg) rows in the table reflect this difference. About 85–90% of the potassium in foods is absorbed. [1]
What is the situation in Europe and Türkiye?
EFSA states that potassium is found in all natural foods, particularly in starchy roots and tubers (such as potatoes), vegetables, fruits, whole grains, dairy products and coffee. According to data from 13 dietary surveys in the EU, mean intake in adults ranged between 2,463 and 3,991 mg/day; EFSA has set the adequate intake for adults at 3,500 mg/day. [2]
The Ministry of Health publication “Salt Consumption and Health” (Tuz Tüketimi ve Sağlık) lists dark green leafy vegetables such as spinach, lettuce and parsley, dried fruits, dried legumes and oilseeds such as hazelnuts, almonds and sunflower seeds as foods rich in potassium. The publication also mentions a pattern including at least 5 servings of vegetables and fruit per day, 2–3 servings of low-fat or fat-free milk and dairy products, 7–8 servings of whole grain products, 2–3 servings of fish-poultry-meat, and 4–5 servings per week of dried legumes and/or oilseeds, and states that this pattern is high in potassium, calcium, magnesium, zinc, folate and fiber. [3]
How does the DASH eating pattern fare for potassium?
According to the NIH, the DASH (Dietary Approaches to Stop Hypertension) pattern provides potassium from fruit, vegetables and low-fat dairy products and supplies three times more potassium than an average American diet. This pattern lowers systolic blood pressure by 5.5 mmHg and diastolic blood pressure by 3.0 mmHg on average; however, because it also increases other nutrients related to blood pressure such as magnesium and calcium, the independent contribution of potassium cannot be determined. [1]
Detailed guidePotassium guide: functions, reference intakes and supplement safetyAre salt substitutes a source of potassium?
In many salt substitutes, potassium chloride replaces sodium chloride; the NIH states that potassium in these products ranges from about 440 to 2,800 mg per teaspoon. The NIH states that people with kidney disease or those using certain medications should consult a health professional before using these products because of the risk of hyperkalemia. [1] The Ministry of Health publication likewise states that substances replacing salt may not be suitable and healthy for every individual, and that people with kidney disorders in particular should consult a doctor. [3]
What changes for people with kidney disease or on medication?
The adequate intake values given for potassium do not apply to people whose urinary potassium excretion is impaired. The NIH reports that in people with chronic kidney disease and in those using ACE inhibitors or potassium-sparing diuretics, even dietary intakes below the AI can lead to hyperkalemia; in these people, potassium intake from all sources needs to be determined with the physician or dietitian. [1] Which foods will be restricted varies with the person’s kidney function, medications and blood potassium; a general list cannot replace this decision.
Detailed guideHigh potassium (hyperkalemia): causes, ECG risk and urgent signs Detailed guideLow potassium (hypokalemia) symptoms and the magnesium connection Detailed guideWhich foods contain magnesium? Serving tableMain guide: What is potassium? This guide does not recommend a personal dose.
Frequently asked questions
Which food has the most potassium?
In the NIH table, half a cup of dried apricots (755 mg), 1 cup of cooked lentils (731 mg), 1 cup of mashed acorn squash (644 mg), half a cup of prunes (635 mg) and raisins (618 mg) give the highest values. The values are based on US product data.
Is banana the best source of potassium?
In the NIH table, 1 medium banana contains 422 mg of potassium (9% of the Daily Value). Lentils, dried apricots, potatoes and kidney beans provide more potassium per serving than banana.
Is eating vegetables and fruit enough for potassium?
Most fruits and vegetables are good sources; the NIH also lists legumes, potatoes, dairy products, fish and nuts. In a healthy person, potassium is met primarily through food; a situation requiring a supplement is a physician's decision.
Should kidney patients give up potassium-rich foods?
This is an individual decision. The NIH states that in people with kidney disease and in those using certain medications, even potassium from food can lead to hyperkalemia; which foods and how much are determined with the physician or dietitian.
Sources
- Guideline / review NIH Office of Dietary Supplements — Potassium: Health Professional Fact Sheet (Tablo 2: seçili besinlerin potasyum içeriği; güncelleme: 2 Haziran 2022) (2022)Back to text ↑
- Institution EFSA — Dietary Reference Values for nutrients: Summary report (potasyum bölümü) (2017)Back to text ↑
- Institution T.C. Sağlık Bakanlığı — Tuz Tüketimi ve Sağlık (Ayaz A; Sağlıklı Beslenme ve Hareketli Hayat Programı, 2. baskı) (2012)Back to text ↑
- Source USDA Agricultural Research Service — FoodData CentralBack to text ↑
Method: Institutional clinical guidance and relevant studies were compared. Each finding is presented with its population, outcome, sources and limitations. Independent medical review has not yet been completed.
Updated
This content is for information only and is not medical advice. It does not recommend doses, products or vendors. Talk to your clinician before making any health decision.
