Discover 101 foods high in potassium, including both dairy and non-dairy options, as well as plant-based sources suitable for vegans and vegetarians. This comprehensive list provides the common serving size, recommended daily intake percentage, and calories per 100g for each food item.
- Avocado (Common Serving size: 1 medium (200g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 160 calories)
- Sweet potato (Common Serving size: 1 medium (114g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 86 calories)
- Spinach (Common Serving size: 1 cup (180g), Recommended Daily Intake (% RDI): 24%, Calories per 100g: 23 calories)
- Banana (Common Serving size: 1 medium (118g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 89 calories)
- White beans (Common Serving size: 1/2 cup (88g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 143 calories)
- Acorn squash (Common Serving size: 1 cup, cubed (205g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 40 calories)
- Beets (Common Serving size: 1 cup, cooked (170g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 44 calories)
- Clams (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 126 calories)
- Salmon (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 206 calories)
- Tomato paste (Common Serving size: 1/4 cup (61g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 82 calories)
- Coconut water (Common Serving size: 1 cup (240ml), Recommended Daily Intake (% RDI): 17%, Calories per 100g: 19 calories)
- Brussels sprouts (Common Serving size: 1 cup, cooked (156g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 43 calories)
- Yogurt (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 61 calories)
- Pomegranate (Common Serving size: 1 medium (282g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 83 calories)
- Orange juice (Common Serving size: 1 cup (248g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 45 calories)
- Raisins (Common Serving size: 1/2 cup (43g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 299 calories)
- Cantaloupe (Common Serving size: 1/4 medium (134g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 34 calories)
- Black beans (Common Serving size: 1/2 cup (86g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 132 calories)
- Carrots (Common Serving size: 1 cup, chopped (128g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 41 calories)
- Edamame (Common Serving size: 1 cup, cooked (155g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 121 calories)
- Lima beans (Common Serving size: 1/2 cup, cooked (94g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 115 calories)
- Prunes (Common Serving size: 5 prunes (40g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 240 calories)
- Potato (Common Serving size: 1 medium (173g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 77 calories)
- Apricot (Common Serving size: 3 dried halves (40g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 241 calories)
- Figs (Common Serving size: 2 dried (50g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 249 calories)
- Kiwi (Common Serving size: 1 medium (69g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 61 calories)
- Butternut squash (Common Serving size: 1 cup, cubes (205g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 45 calories)
- Almonds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 579 calories)
- Coconut milk (Common Serving size: 1 cup (240ml), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 230 calories)
- Soy milk (Common Serving size: 1 cup (240ml), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 54 calories)
- Cucumber (Common Serving size: 1/2 cup, sliced (52g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 15 calories)
- Mushrooms (Common Serving size: 1 cup, sliced (70g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 22 calories)
- Broccoli (Common Serving size: 1 cup, chopped (91g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 34 calories)
- Papaya (Common Serving size: 1 small (157g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 43 calories)
- Honeydew melon (Common Serving size: 1/4 medium (134g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 36 calories)
- Lentils (Common Serving size: 1/2 cup, cooked (99g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 116 calories)
- Zucchini (Common Serving size: 1 cup, sliced (124g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 17 calories)
- Chicken breast (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 165 calories)
- Tuna (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 145 calories)
- Tilapia (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 96 calories)
- Pork tenderloin (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 143 calories)
- Ground beef (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 250 calories)
- Brown rice (Common Serving size: 1 cup, cooked (195g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 112 calories)
- White rice (Common Serving size: 1 cup, cooked (186g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 130 calories)
- Quinoa (Common Serving size: 1 cup, cooked (185g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 120 calories)
- Bulgur (Common Serving size: 1 cup, cooked (182g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 83 calories)
- Couscous (Common Serving size: 1 cup, cooked (157g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 112 calories)
- Sweet potato (Common Serving size: 1 medium (130g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 86 calories)
- Beet greens (Common Serving size: 1 cup, cooked (144g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 22 calories)
- Swiss chard (Common Serving size: 1 cup, chopped (175g), Recommended Daily Intake (% RDI): 27%, Calories per 100g: 19 calories)
- Spinach (Common Serving size: 1 cup, cooked (180g), Recommended Daily Intake (% RDI): 24%, Calories per 100g: 23 calories)
- Acorn squash (Common Serving size: 1 cup, cubed (205g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 40 calories)
- Black beans (Common Serving size: 1/2 cup, cooked (86g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 132 calories)
- Navy beans (Common Serving size: 1/2 cup, cooked (118g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 127 calories)
- Pinto beans (Common Serving size: 1/2 cup, cooked (86g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 143 calories)
- Cabbage (Common Serving size: 1 cup, chopped (89g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 25 calories)
- Cauliflower (Common Serving size: 1 cup, chopped (107g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 25 calories)
- Celery (Common Serving size: 1 cup, chopped (101g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 16 calories)
- Tomatoes (Common Serving size: 1 medium (123g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 18 calories)
- Carrots (Common Serving size: 1 cup, chopped (128g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 41 calories)
- Broccoli (Common Serving size: 1 cup, chopped (91g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 34 calories)
- Brussels sprouts (Common Serving size: 1 cup, cooked (156g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 43 calories)
- Mushrooms (Common Serving size: 1 cup, sliced (70g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 22 calories)
- Artichokes (Common Serving size: 1 medium (120g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 47 calories)
- Beets (Common Serving size: 1 cup, sliced (136g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 43 calories)
- Eggplant (Common Serving size: 1 cup, cubed (99g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 25 calories)
- Leeks (Common Serving size: 1 cup, sliced (89g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 61 calories)
- Onions (Common Serving size: 1 medium (110g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 40 calories)
- Peppers (Common Serving size: 1 medium (119g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 20 calories)
- Pumpkin (Common Serving size: 1 cup, mashed (245g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 26 calories)
- Radishes (Common Serving size: 1 cup, sliced (116g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 16 calories)
- Squash (Common Serving size: 1 cup, chopped (113g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 20 calories)
- Turnips (Common Serving size: 1 cup, cubes (130g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 28 calories)
- Watermelon (Common Serving size: 1 cup, diced (152g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 30 calories)
- Strawberries (Common Serving size: 1 cup, sliced (166g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 32 calories)
- Kiwi (Common Serving size: 1 medium (69g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 61 calories)
- Cantaloupe (Common Serving size: 1 cup, diced (160g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 34 calories)
- Honeydew melon (Common Serving size: 1 cup, diced (177g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 36 calories)
- Mango (Common Serving size: 1 cup, sliced (165g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 60 calories)
- Pineapple (Common Serving size: 1 cup, chunks (165g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 50 calories)
- Pomegranate (Common Serving size: 1/2 medium (87g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 83 calories)
- Raisins (Common Serving size: 1 small box (43g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 299 calories)
- Dates (Common Serving size: 1 date (7g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 282 calories)
- Figs (Common Serving size: 1 medium (50g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 74 calories)
- Prunes (Common Serving size: 1/4 cup, pitted (41g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 240 calories)
- Apricots (Common Serving size: 1/2 cup, sliced (62g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 48 calories)
- Oranges (Common Serving size: 1 medium (131g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 47 calories)
- Grapefruit (Common Serving size: 1/2 medium (123g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 42 calories)
- Tangerines (Common Serving size: 1 medium (84g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 53 calories)
- Nectarines (Common Serving size: 1 medium (142g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 44 calories)
- Peaches (Common Serving size: 1 medium (150g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 39 calories)
- Plums (Common Serving size: 1 medium (66g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 46 calories)
- Raspberries (Common Serving size: 1 cup (123g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 52 calories)
- Blackberries (Common Serving size: 1 cup (144g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 43 calories)
- Blueberries (Common Serving size: 1 cup (148g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 57 calories)
- Grapes (Common Serving size: 1 cup (151g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 69 calories)
- Pears (Common Serving size: 1 medium (178g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 57 calories)
- Apples (Common Serving size: 1 medium (182g), Recommended Daily Intake (% RDI): 2%, Calories per 100g: 52 calories)
- Cherries (Common Serving size: 1 cup (154g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 63 calories)
- Kiwi (Common Serving size: 1 medium (76g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 61 calories)
- Butternut Squash (Common Serving size: 1 cup, cubed (140g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 45 calories)
Keep in mind that the amount of potassium in these foods can vary depending on the growing conditions, processing, cooking methods, and other factors. It’s recommended to speak with a healthcare provider or registered dietitian to determine your daily potassium needs and the best sources of potassium for your diet.