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List of Foods High in Potassium
Potassium can be found in all kinds of natural fruits, vegetables
and dairy products. Therefore, it is but easy to consume the
required amount of the mineral by including some of these food
items in your diet, according to your requirements.
• Apple • Beef
• Apricots • Chicken
• Avocado • Lamb
• Cantaloupe • Pork
• Bananas • Liver
• Dates • Turkey
• Figs • Veal
• Kiwi fruit Meat • Bass
• Mango and Fish • Flounder
• Orange and • Haddock
orange juice • Halibut
• Papaya • Oysters
Fruits • Peach • Perch
• Strawberries • Salmon
• Watermelon • Scallops
juices • Tuna
• Raisins
• Prunes and
prune juice • Beer
• Pear • Red Wine
• Nectarines Beverages • White Wine
• Honeydew • Cider
• Grapefruit
• Pomegranate
• Artichoke
• Acorn squash
• Baked beans
• Butternut squash
• Broccoli
• Fresh or boiled
beet
• Black beans
• Lima beans
• Cabbage
• Brussels sprouts
• Carrots
• Dried peas and
beans
• Hubbard squash
Vegetables • Lentils
• Legumes
• Mushrooms
• Turnip cabbage
• Pumpkin
• Potatoes
• Parsnips
• Re-fried beans
• Cooked spinach
• Tomatoes and
tomato products
• Yellow turnips
• Vegetable juices
• Lettuce
• Kidney beans
• Cauliflower
Chart of Foods Rich in Potassium
A simple chart which includes most of the commonly consumed food items, gives
the potassium content in each of them. This chart will help you plan your daily diet
easily. By Aarti R Last Updated: 3/26/2012
Fruits Vegetables Other Foods
Food Item Size K Food Size K Food Size K
content Item Content Item Content
Apple (with 1 148 mg Artichoke 1 595 mg Molasses 1 498 mg
skin) (cooked) cup teaspoon
Apple juice Beet 1/2 Brazil
(without 1/2 cup 125 mg (cooked) cup 655 mg nuts 2 ounces 340 mg
sugar)
Banana 1 422 mg Broccoli 1/2 143 mg Egg 1 55 mg
cup
Fresh 1/2 Salmon
Avocado 1 ounce 100 mg Brussels cup 47 mg (canned) 4 oz. 409 mg
sprouts
Dates 5 227 mg Carrots 1/2 177 mg Cooked 3 ounces 484 mg
cup tuna
Raisins 1/4 cup 273 mg Cauliflower 1/2 151 mg Almonds 2 ounces 412 mg
cup
Strawberries 1 cup 254 mg Cabbage 1/2 147 mg Yogurt 6 ounces 398 mg
cup
Cantaloupe 1 cup 427 mg Lettuce 1 87 mg Ricotta 1/2 cup 154 mg
cup Cheese
1 Baked
Papaya medium 360 mg potato 1 422 mg Milk 1 cup 377 mg
(with skin)
Peach 1 186 mg Steamed 1/2 415 mg Cottage 1 cup 217 mg
medium spinach cup Cheese
Pear 1 200 mg Kidney 1/2 355 mg - - -
medium beans cup
Watermelon 1 cup 170 mg Tomato 1 535 mg - - -
juice cup
Sweet
- - - potato 1 508 mg - - -
(with skin)
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