Top 101 food items high in potassium

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.

  1. Avocado (Common Serving size: 1 medium (200g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 160 calories)
  2. Sweet potato (Common Serving size: 1 medium (114g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 86 calories)
  3. Spinach (Common Serving size: 1 cup (180g), Recommended Daily Intake (% RDI): 24%, Calories per 100g: 23 calories)
  4. Banana (Common Serving size: 1 medium (118g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 89 calories)
  5. White beans (Common Serving size: 1/2 cup (88g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 143 calories)
  6. Acorn squash (Common Serving size: 1 cup, cubed (205g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 40 calories)
  7. Beets (Common Serving size: 1 cup, cooked (170g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 44 calories)
  8. Clams (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 126 calories)
  9. Salmon (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 206 calories)
  10. Tomato paste (Common Serving size: 1/4 cup (61g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 82 calories)
  11. Coconut water (Common Serving size: 1 cup (240ml), Recommended Daily Intake (% RDI): 17%, Calories per 100g: 19 calories)
  12. Brussels sprouts (Common Serving size: 1 cup, cooked (156g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 43 calories)
  13. Yogurt (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 61 calories)
  14. Pomegranate (Common Serving size: 1 medium (282g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 83 calories)
  15. Orange juice (Common Serving size: 1 cup (248g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 45 calories)
  16. Raisins (Common Serving size: 1/2 cup (43g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 299 calories)
  17. Cantaloupe (Common Serving size: 1/4 medium (134g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 34 calories)
  18. Black beans (Common Serving size: 1/2 cup (86g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 132 calories)
  19. Carrots (Common Serving size: 1 cup, chopped (128g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 41 calories)
  20. Edamame (Common Serving size: 1 cup, cooked (155g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 121 calories)
  21. Lima beans (Common Serving size: 1/2 cup, cooked (94g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 115 calories)
  22. Prunes (Common Serving size: 5 prunes (40g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 240 calories)
  23. Potato (Common Serving size: 1 medium (173g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 77 calories)
  24. Apricot (Common Serving size: 3 dried halves (40g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 241 calories)
  25. Figs (Common Serving size: 2 dried (50g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 249 calories)
  26. Kiwi (Common Serving size: 1 medium (69g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 61 calories)
  27. Butternut squash (Common Serving size: 1 cup, cubes (205g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 45 calories)
  28. Almonds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 579 calories)
  29. Coconut milk (Common Serving size: 1 cup (240ml), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 230 calories)
  30. Soy milk (Common Serving size: 1 cup (240ml), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 54 calories)
  31. Cucumber (Common Serving size: 1/2 cup, sliced (52g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 15 calories)
  32. Mushrooms (Common Serving size: 1 cup, sliced (70g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 22 calories)
  33. Broccoli (Common Serving size: 1 cup, chopped (91g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 34 calories)
  34. Papaya (Common Serving size: 1 small (157g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 43 calories)
  35. Honeydew melon (Common Serving size: 1/4 medium (134g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 36 calories)
  36. Lentils (Common Serving size: 1/2 cup, cooked (99g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 116 calories)
  37. Zucchini (Common Serving size: 1 cup, sliced (124g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 17 calories)
  38. Chicken breast (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 165 calories)
  39. Tuna (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 145 calories)
  40. Tilapia (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 96 calories)
  41. Pork tenderloin (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 143 calories)
  42. Ground beef (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 250 calories)
  43. Brown rice (Common Serving size: 1 cup, cooked (195g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 112 calories)
  44. White rice (Common Serving size: 1 cup, cooked (186g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 130 calories)
  45. Quinoa (Common Serving size: 1 cup, cooked (185g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 120 calories)
  46. Bulgur (Common Serving size: 1 cup, cooked (182g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 83 calories)
  47. Couscous (Common Serving size: 1 cup, cooked (157g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 112 calories)
  48. Sweet potato (Common Serving size: 1 medium (130g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 86 calories)
  49. Beet greens (Common Serving size: 1 cup, cooked (144g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 22 calories)
  50. Swiss chard (Common Serving size: 1 cup, chopped (175g), Recommended Daily Intake (% RDI): 27%, Calories per 100g: 19 calories)
  51. Spinach (Common Serving size: 1 cup, cooked (180g), Recommended Daily Intake (% RDI): 24%, Calories per 100g: 23 calories)
  52. Acorn squash (Common Serving size: 1 cup, cubed (205g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 40 calories)
  53. Black beans (Common Serving size: 1/2 cup, cooked (86g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 132 calories)
  54. Navy beans (Common Serving size: 1/2 cup, cooked (118g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 127 calories)
  55. Pinto beans (Common Serving size: 1/2 cup, cooked (86g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 143 calories)
  56. Cabbage (Common Serving size: 1 cup, chopped (89g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 25 calories)
  57. Cauliflower (Common Serving size: 1 cup, chopped (107g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 25 calories)
  58. Celery (Common Serving size: 1 cup, chopped (101g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 16 calories)
  59. Tomatoes (Common Serving size: 1 medium (123g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 18 calories)
  60. Carrots (Common Serving size: 1 cup, chopped (128g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 41 calories)
  61. Broccoli (Common Serving size: 1 cup, chopped (91g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 34 calories)
  62. Brussels sprouts (Common Serving size: 1 cup, cooked (156g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 43 calories)
  63. Mushrooms (Common Serving size: 1 cup, sliced (70g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 22 calories)
  64. Artichokes (Common Serving size: 1 medium (120g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 47 calories)
  65. Beets (Common Serving size: 1 cup, sliced (136g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 43 calories)
  66. Eggplant (Common Serving size: 1 cup, cubed (99g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 25 calories)
  67. Leeks (Common Serving size: 1 cup, sliced (89g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 61 calories)
  68. Onions (Common Serving size: 1 medium (110g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 40 calories)
  69. Peppers (Common Serving size: 1 medium (119g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 20 calories)
  70. Pumpkin (Common Serving size: 1 cup, mashed (245g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 26 calories)
  71. Radishes (Common Serving size: 1 cup, sliced (116g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 16 calories)
  72. Squash (Common Serving size: 1 cup, chopped (113g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 20 calories)
  73. Turnips (Common Serving size: 1 cup, cubes (130g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 28 calories)
  74. Watermelon (Common Serving size: 1 cup, diced (152g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 30 calories)
  75. Strawberries (Common Serving size: 1 cup, sliced (166g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 32 calories)
  76. Kiwi (Common Serving size: 1 medium (69g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 61 calories)
  77. Cantaloupe (Common Serving size: 1 cup, diced (160g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 34 calories)
  78. Honeydew melon (Common Serving size: 1 cup, diced (177g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 36 calories)
  79. Mango (Common Serving size: 1 cup, sliced (165g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 60 calories)
  80. Pineapple (Common Serving size: 1 cup, chunks (165g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 50 calories)
  81. Pomegranate (Common Serving size: 1/2 medium (87g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 83 calories)
  82. Raisins (Common Serving size: 1 small box (43g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 299 calories)
  83. Dates (Common Serving size: 1 date (7g), Recommended Daily Intake (% RDI): 3%, Calories per 100g: 282 calories)
  84. Figs (Common Serving size: 1 medium (50g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 74 calories)
  85. Prunes (Common Serving size: 1/4 cup, pitted (41g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 240 calories)
  86. Apricots (Common Serving size: 1/2 cup, sliced (62g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 48 calories)
  87. Oranges (Common Serving size: 1 medium (131g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 47 calories)
  88. Grapefruit (Common Serving size: 1/2 medium (123g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 42 calories)
  89. Tangerines (Common Serving size: 1 medium (84g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 53 calories)
  90. Nectarines (Common Serving size: 1 medium (142g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 44 calories)
  91. Peaches (Common Serving size: 1 medium (150g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 39 calories)
  92. Plums (Common Serving size: 1 medium (66g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 46 calories)
  93. Raspberries (Common Serving size: 1 cup (123g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 52 calories)
  94. Blackberries (Common Serving size: 1 cup (144g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 43 calories)
  95. Blueberries (Common Serving size: 1 cup (148g), Recommended Daily Intake (% RDI): 9%, Calories per 100g: 57 calories)
  96. Grapes (Common Serving size: 1 cup (151g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 69 calories)
  97. Pears (Common Serving size: 1 medium (178g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 57 calories)
  98. Apples (Common Serving size: 1 medium (182g), Recommended Daily Intake (% RDI): 2%, Calories per 100g: 52 calories)
  99. Cherries (Common Serving size: 1 cup (154g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 63 calories)
  100. Kiwi (Common Serving size: 1 medium (76g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 61 calories)
  101. 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.

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About the Author Adam


As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.

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