High Potassium Foods

The average American adult consumes only about half the recommended 4700mg of potassium every day. An increased potassium intake to this level would result in significant reductions in blood pressure. Enough to lower your risk of dying from heart attacks and stroke.

The DASH diet strongly recommends eating foods high in potassium. DASH is an acronym which stand for dietary approaches to stop hypertension and it is the gold standard for people with high blood pressure.

Here is a list of food that are high in potassium.

Food Item Serving Size Potassium (mg)
Apricots, dried 10 halves 407
Asparagus Cooked ½ cup 200
Avocado, slices 1 cup 875
Avocados, raw 1 ounce 180
Banana 1 each 465
Beets, cooked 1 cup 520
Bell peppers, red, raw, slices 1 cup 165
Blackstrap molasses 2 tsp 340
Broccoli, steamed 1 cup 505
Brussel sprouts, cooked 1 cup 505
Cantaloupe 1 cup 495
Carrots, raw 1 cup 395
Cauliflower, boiled 1 cup 175
Celery, raw 1 cup 345
Cod, baked/broiled 4 oz-wt 585
Collard greens, boiled 1 cup 495
Cow’s milk, 2% 1 cup 375
Dates, dry 5 dates 270
Eggplant, cooked, cubes 1 cup 245
Fennel, raw, sliced 1 cup 360
Figs, dry 2 figs 270
Figs, fresh 8 oz-wt 525
Goat’s milk 1 cup 500
Grapefruit 0.50 each 160
Green beans, boiled 1 cup 375
Green peas, boiled 1 cup 435
Halibut, baked/broiled 4 oz-wt 655
Kale, boiled 1 cup 295
Kidney beans, cooked 1 cup 715
Kiwi fruit 1 medium 250
Lentils, cooked 1 cup 730
Lima beans, cooked 1 cup 955
Melons, honeydew 1 cup 460
Milk, fat free or skim 1 cup 405
Mustard greens, boiled 1 cup 280
Nectarines 1 nectarine 290
Onions, raw 1 cup 250
Orange juice 1 cup 495
Oranges 1 orange 235
Papaya 1 each 780
Peanuts dry roasted, unsalted 1 ounce 185
Pears (fresh) 1 pear 205
Pinto beans, cooked 1 cup 800
Potato, baked, with skin 1 cup 510
Prune juice 1 cup 705
Prunes 0.25 cup 315
Prunes, dried 1 cup 830
Raisins 1 cup 1090
Raspberries 1 cup 185
Romaine Lettuce 2 cups 320
Scallops, baked/broiled 4 oz-wt 445
Shiitake Mushrooms, raw 1 cup 440
Snapper, baked/broiled 4 oz-wt 590
Soybeans, cooked 1 cup 885
Spinach Boiled 1 cup 840
Split peas, cooked 1 cup 710
Strawberries 1 cup 240
Summer squash, cooked, slices 1 cup 345
Sweet potato, baked, with skin 1 each 305
Tomato products, canned sauce 1 cup 910
Tomato, ripe 1 cup 400
Tuna, yellowfin, baked/broiled 4 oz-wt 645
Turnip greens, cooked 1 cup 290
Watermelon, diced 1 cup 175
Winter squash 1 cup 895
Yam (Dioscorea species), cubed, cooked 1 cup 910
Yogurt, low-fat 1 cup 570

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