Food Sources of Potassium
Potassium is a mineral that is found in most fruits and vegetables and some other foods. You may have been advised to eat foods with more potassium. Adults need about 4,700 mg of potassium daily. Our need for potassium is even higher with certain medications and the more salt (sodium) in our diets.
Milk and milk products have high amounts of potassium (370-412mg). This includes foods like yogurt, milk-based puddings and custards. Low fat dairy choices are recommended.
Whole grain and bran breads and cereals contain a significant amount of potassium, about 140 mg per serving.
Nuts and dried fruits such as raisins, apricots, prunes, and dates are rich sources of potassium.
Whole fruits and vegetables can also add large amounts of potassium to your diet.
Meat, fish, poultry, peanut butter, dried beans (legumes) and eggs are moderate to high sources of potassium. These foods are also good sources of complete protein, which is needed for normal body functions. Be sure to follow the guidelines for protein needed in your diet.
Many salt substitutes are made with potassium chloride.
High Potassium Fruits: (over 270mg per serving)
High Potassium Vegetables: (over 270 mg per serving)
legumes (lima/navy/pinto/kidney beans and peas)
Medium Potassium Vegetables (150-270 mg per serving)
½ c of:
carrots, fresh or frozen
corn, canned or 1 small ear
greens, collard, kale or turnip
6-7 Brussels sprouts
Medium Potassium Fruits (150-270 mg per serving)
½ c of:
cherries (about 15 pieces), fresh or:
medium grapefruit, fresh or canned 1 medium orange or ½ c. orange juice
grapefruit juice, frozen 1 medium peach, fresh
grape juice, canned or bottled peaches, canned
pineapple juice 1 medium pear, fresh
Lower Potassium Fruits (Less than 150 mg per serving)
1/2 c of:
apple juice, 148 or:
nectar, peach or pear, 1 small apple, 62
applesauce, 78-92 1 medium tangerine, 132
blueberries, 65 strawberries, raw, 124
cranberry juice, 31 1 c. watermelon, cubed, 93
fruit cocktail,115 pears, canned, 100
grapes, canned or fresh, 100 pineapple, canned, 133-153
grape juice, from frozen concentrate raspberries, 94:
Lower Potassium Vegetables (Less than 150 mg per serving
½ c of:
broccoli, fresh or boiled
beans, canned (green or wax),
cucumber, fresh, sliced
onion, fresh (1 large slice),
peppers, sweet or hot
If you need more information please contact UW Health at one of these sites:
Digestive Health Center
750 University Row
Madison, WI 53706
Nutrition Clinic Room 1296
UW Health West Clinic
451 Junction Road
Madison, WI 53717
Nutrition Clinic Room 2085
UW Health East Clinic
5249 East Terrace Drive
Madison, WI 53718
Urology Clinic: (608) 263-4757
Nights, weekends, and holidays this will give you the paging operator. Ask for the urology doctor on call. Leave your name and phone number with the area code. The doctor will call you back.
If you live out of the area, please call 1-800-323-8942
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 04/15/2013
Copyright © 04/15/2013 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#7486
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