Foods high in potassium (per serving)
100 whole foods ranked by potassium per common serving, from USDA FoodData Central. Beet greens, cooked leads with 1,309 mg per 1 cup (1" pieces) (28% of the Daily Value), followed by Beans, adzuki (1,224 mg) and Beans, white (1,189 mg).
Potassium is an electrolyte that helps regulate fluid balance, nerve signals and muscle contractions, and a higher intake is linked to lower blood pressure. The Daily Value is 4,700 mg, which most people do not reach. Beans, potatoes, leafy greens, fish, dairy and fruit are the main sources.
Top 10 at a glance
Top 10 foods highest in potassium
- Beet greens, cooked (boiled, drained, without salt)1 cup (1" pieces) (144 g) · 39 kcal1,309 mg28% DV
- Beans, adzuki (mature seeds, cooked, boiled, without salt)1 cup (230 g) · 294 kcal1,224 mg26% DV
- Beans, white (mature seeds, canned)1 cup (262 g) · 299 kcal1,189 mg25% DV
- Avocados, raw (Florida)1 fruit without skin and seeds (304 g) · 365 kcal1,067 mg23% DV
- Soybeans, green (cooked, boiled, drained, without salt)1 cup (180 g) · 254 kcal970 mg21% DV
- Potatoes, red (flesh and skin, raw)1 potato medium (2-1/4" to 3-1/4" dia) (213 g) · 149 kcal969 mg21% DV
- Lima beans, immature seeds (cooked, boiled, drained, without salt)1 cup (170 g) · 209 kcal969 mg21% DV
- Chard, swiss (cooked, boiled, drained, without salt)1 cup, chopped (175 g) · 35 kcal961 mg20% DV
- Lima beans, large (mature seeds, cooked, boiled, without salt)1 cup (188 g) · 216 kcal955 mg20% DV
- Beans, great northern (mature seeds, canned, low sodium)1 cup (262 g) · 299 kcal920 mg20% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 4,700 mg.
| # | Food | Group | Serving | Potassium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Beet greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (144 g) | 1,309 | 909 | 39 | |
| 2 | Beans, adzuki (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (230 g) | 1,224 | 532 | 294 | |
| 3 | Beans, white (mature seeds, canned) | Legumes | 1 cup (262 g) | 1,189 | 454 | 299 | |
| 4 | Avocados, raw (Florida) | Fruits | 1 fruit without skin and seeds (304 g) | 1,067 | 351 | 365 | |
| 5 | Soybeans, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 970 | 539 | 254 | |
| 6 | Potatoes, red (flesh and skin, raw) | Vegetables | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 969 | 455 | 149 | |
| 7 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | Vegetables | 1 cup (170 g) | 969 | 570 | 209 | |
| 8 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped (175 g) | 961 | 549 | 35 | |
| 9 | Lima beans, large (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (188 g) | 955 | 508 | 216 | |
| 10 | Beans, great northern (mature seeds, canned, low sodium) | Legumes | 1 cup (262 g) | 920 | 351 | 299 | |
| 11 | Potatoes, flesh and skin (raw) | Vegetables | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 905 | 425 | 164 | |
| 12 | Potatoes, microwaved (cooked in skin, flesh and skin, without salt) | Vegetables | 1 potato (2-3/4" dia by 4-3/4" long) (202 g) | 903 | 447 | 212 | |
| 13 | Potatoes, russet (flesh and skin, raw) | Vegetables | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 888 | 417 | 168 | |
| 14 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 886 | 515 | 296 | |
| 15 | Potatoes, white (flesh and skin, raw) | Vegetables | 1 medium (2+-1/4" to 3-1/4" dia.) (213 g) | 867 | 407 | 147 | |
| 16 | Beans, pink (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (169 g) | 859 | 508 | 252 | |
| 17 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 850 | 552 | 209 | |
| 18 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 839 | 466 | 41 | |
| 19 | Beans, small white (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (179 g) | 829 | 463 | 254 | |
| 20 | Gourd, dishcloth (towelgourd) (cooked, boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (178 g) | 806 | 453 | 100 | |
| 21 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 805 | 520 | 188 | |
| 22 | Bamboo shoots, raw | Vegetables | 1 cup (1/2" slices) (151 g) | 805 | 533 | 41 | |
| 23 | Beans, navy (mature seeds, canned) | Legumes | 1 cup (262 g) | 755 | 288 | 296 | |
| 24 | Sweet potato, cooked (boiled, without skin) | Vegetables | 1 cup, mashed (328 g) | 754 | 230 | 249 | |
| 25 | Lentils, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (198 g) | 731 | 369 | 230 | |
| 26 | Peas, split (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (196 g) | 710 | 362 | 231 | |
| 27 | Tempeh | Legumes | 1 cup (166 g) | 684 | 412 | 319 | |
| 28 | Pomegranates, raw | Fruits | 1 pomegranate (4" dia) (282 g) | 666 | 236 | 234 | |
| 29 | Parsnips, raw | Vegetables | 1 cup slices (133 g) | 655 | 493 | 100 | |
| 30 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (168 g) | 645 | 384 | 203 | |
| 31 | Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt) | Vegetables | 1 cup, shredded (170 g) | 631 | 371 | 20 | |
| 32 | Yogurt, plain (skim milk) | Dairy and eggs | 1 cup (8 fl oz) (245 g) | 625 | 255 | 137 | |
| 33 | Broadbeans (fava beans), mature seeds (canned) | Legumes | 1 cup (256 g) | 620 | 242 | 182 | |
| 34 | Milk, low sodium (fluid) | Dairy and eggs | 1 cup (244 g) | 617 | 253 | 149 | |
| 35 | Butterbur, (fuki) (raw) | Vegetables | 1 cup (94 g) | 616 | 655 | 13 | |
| 36 | Plantains, yellow (raw) | Fruits | 1 cup, sliced (148 g) | 585 | 396 | 181 | |
| 37 | Chicken, ground (crumbles, cooked, pan-browned) | Meat and poultry | 3 oz crumbled (85 g) | 575 | 677 | 161 | |
| 38 | Plantains, green (fried) | Fruits | 1 cup (118 g) | 569 | 482 | 365 | |
| 39 | Mangos, raw | Fruits | 1 fruit without refuse (336 g) | 564 | 168 | 202 | |
| 40 | Pumpkin, cooked (boiled, drained, without salt) | Vegetables | 1 cup, mashed (245 g) | 564 | 230 | 49 | |
| 41 | Purslane, cooked (boiled, drained, without salt) | Vegetables | 1 cup (115 g) | 561 | 488 | 21 | |
| 42 | Mushrooms, white (cooked, boiled, drained, without salt) | Vegetables | 1 cup pieces (156 g) | 555 | 356 | 44 | |
| 43 | Garlic, raw | Vegetables | 1 cup (136 g) | 545 | 401 | 203 | |
| 44 | Arrowroot, raw | Vegetables | 1 cup, sliced (120 g) | 545 | 454 | 78 | |
| 45 | Mung beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (202 g) | 537 | 266 | 212 | |
| 46 | Mollusks, clam (mixed species, canned, drained solids) | Fish and seafood | 3 oz (85 g) | 534 | 628 | 121 | |
| 47 | Fish, salmon (Atlantic, wild, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 534 | 628 | 155 | |
| 48 | Mushrooms, portabella (exposed to ultraviolet light, grilled) | Vegetables | 1 cup sliced (121 g) | 529 | 437 | 35 | |
| 49 | Tomatoes, red (ripe, canned, stewed) | Vegetables | 1 cup (255 g) | 528 | 207 | 66 | |
| 50 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 527 | 293 | 63 | |
| 51 | Pork, fresh (loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 517 | 608 | 144 | |
| 52 | Squash, winter (hubbard, cooked, boiled, mashed, without salt) | Vegetables | 1 cup, mashed (236 g) | 505 | 214 | 71 | |
| 53 | HORMEL ALWAYS TENDER, Pork Tenderloin (Peppercorn-Flavored) | Meat and poultry | 3 oz (85 g) | 498 | 586 | 94 | |
| 54 | Squash, summer (crookneck and straightneck, frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup slices (192 g) | 486 | 253 | 48 | |
| 55 | Corn, sweet (white, frozen, kernels on cob, unprepared) | Vegetables | 1 cup kernels (165 g) | 485 | 294 | 162 | |
| 56 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (164 g) | 477 | 291 | 269 | |
| 57 | Cress, garden (cooked, boiled, drained, without salt) | Vegetables | 1 cup (135 g) | 477 | 353 | 31 | |
| 58 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 475 | 278 | 198 | |
| 59 | Fish, mackerel (king, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 474 | 558 | 114 | |
| 60 | Artichokes, (globe or french) (raw) | Vegetables | 1 artichoke, medium (128 g) | 474 | 370 | 60 | |
| 61 | Celeriac, raw | Vegetables | 1 cup (156 g) | 468 | 300 | 66 | |
| 62 | Beets, raw | Vegetables | 1 cup (136 g) | 464 | 342 | 58 | |
| 63 | HORMEL ALWAYS TENDER, Pork Loin Filets (Lemon Garlic-Flavored) | Meat and poultry | 3 oz (85 g) | 461 | 542 | 100 | |
| 64 | Peas, mature seeds (sprouted, raw) | Vegetables | 1 cup (120 g) | 457 | 381 | 149 | |
| 65 | Fish, mahimahi (cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 453 | 533 | 93 | |
| 66 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | Vegetables | 1 cup (155 g) | 450 | 290 | 65 | |
| 67 | Fish, cod (Atlantic, canned, solids and liquid) | Fish and seafood | 3 oz (85 g) | 449 | 528 | 89 | |
| 68 | Fish, halibut (Atlantic and Pacific, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 449 | 528 | 94 | |
| 69 | Fish, tuna (yellowfin, fresh, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 448 | 527 | 110 | |
| 70 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 440 | 176 | 328 | |
| 71 | Peas, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 434 | 271 | 134 | |
| 72 | Rutabagas, raw | Vegetables | 1 cup, cubes (140 g) | 427 | 305 | 52 | |
| 73 | Celery, cooked (boiled, drained, without salt) | Vegetables | 1 cup, diced (150 g) | 426 | 284 | 27 | |
| 74 | Radishes, oriental (cooked, boiled, drained, without salt) | Vegetables | 1 cup, sliced (147 g) | 419 | 285 | 25 | |
| 75 | Tomatoes, crushed (canned) | Vegetables | 0.5 cup (121 g) | 418 | 346 | 39 | |
| 76 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 416 | 231 | 189 | |
| 77 | Beef, round (top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried) | Meat and poultry | 3 oz (85 g) | 411 | 484 | 194 | |
| 78 | Beef, ground (97% lean meat / 3% fat, crumbles, cooked, pan-browned) | Meat and poultry | 3 oz (85 g) | 400 | 470 | 149 | |
| 79 | Cheese, gjetost | Dairy and eggs | 1 oz (28 g) | 399 | 1,409 | 132 | |
| 80 | Onions, sweet (raw) | Vegetables | 1 onion (331 g) | 394 | 119 | 106 | |
| 81 | Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) | Vegetables | 1 cup whole (87 g) | 390 | 448 | 19 | |
| 82 | Corn, yellow (whole kernel, frozen, microwaved) | Vegetables | 1 cup (141 g) | 389 | 276 | 159 | |
| 83 | Bananas, raw | Fruits | 1 medium (7" to 7-7/8" long) (118 g) | 385 | 326 | 105 | |
| 84 | Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 384 | 158 | 80 | |
| 85 | Peas, edible-podded (boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 384 | 240 | 67 | |
| 86 | Sugar-apples, (sweetsop) (raw) | Fruits | 1 fruit (2-7/8" dia) (155 g) | 383 | 247 | 146 | |
| 87 | Beef, shank crosscuts (separable lean only, trimmed to 1/4" fat, choice, cooked, simmered) | Meat and poultry | 3 oz (85 g) | 380 | 447 | 171 | |
| 88 | Vitasoy USA, Vitasoy Organic Classic Original Soymilk | Legumes | 1 cup (243 g) | 379 | 156 | 114 | |
| 89 | Beef, loin (tenderloin steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled) | Meat and poultry | 3 oz (85 g) | 377 | 443 | 179 | |
| 90 | Broccoli, stalks (raw) | Vegetables | 1 stalk (114 g) | 370 | 325 | 32 | |
| 91 | Game meat, deer (tenderloin, separable lean only, cooked, broiled) | Meat and poultry | 3 oz (85 g) | 369 | 434 | 127 | |
| 92 | Lamb, New Zealand (imported, tenderloin, separable lean only, cooked, fast fried) | Meat and poultry | 3 oz (85 g) | 368 | 433 | 132 | |
| 93 | Escarole, cooked (boiled, drained, no salt added) | Vegetables | 1 cup (150 g) | 368 | 245 | 22 | |
| 94 | Potato puffs, frozen (oven-heated) | Vegetables | 1 cup (128 g) | 367 | 287 | 246 | |
| 95 | Tomatoes, green (raw) | Vegetables | 1 cup (180 g) | 367 | 204 | 41 | |
| 96 | Peppers, sweet (yellow, raw) | Vegetables | 1 pepper, large (3-3/4" long, 3" dia) (186 g) | 367 | 197 | 50 | |
| 97 | Milk, fluid (1% fat, without added vitamin A and vitamin D) | Dairy and eggs | 1 cup (244 g) | 366 | 150 | 102 | |
| 98 | Beef, New Zealand (imported, rump centre, separable lean only, cooked, fast fried) | Meat and poultry | 3 oz (85 g) | 363 | 427 | 160 | |
| 99 | Waterchestnuts, chinese ((matai), raw) | Vegetables | 0.5 cup slices (62 g) | 362 | 584 | 60 | |
| 100 | Apricots, raw | Fruits | 1 cup, halves (155 g) | 359 | 231 | 74 |
Potassium by food group
The best potassium sources within each group. Each heading opens the full group list.
Fruits high in potassium (50)
- Avocados, raw (Florida) · 1,067 mg per 1 fruit without skin and seeds
- Pomegranates, raw · 666 mg per 1 pomegranate (4" dia)
- Plantains, yellow (raw) · 585 mg per 1 cup, sliced
- Plantains, green (fried) · 569 mg per 1 cup
- Mangos, raw · 564 mg per 1 fruit without refuse
- Bananas, raw · 385 mg per 1 medium (7" to 7-7/8" long)
Vegetables high in potassium (50)
- Beet greens, cooked (boiled, drained, without salt) · 1,309 mg per 1 cup (1" pieces)
- Soybeans, green (cooked, boiled, drained, without salt) · 970 mg per 1 cup
- Potatoes, red (flesh and skin, raw) · 969 mg per 1 potato medium (2-1/4" to 3-1/4" dia)
- Lima beans, immature seeds (cooked, boiled, drained, without salt) · 969 mg per 1 cup
- Chard, swiss (cooked, boiled, drained, without salt) · 961 mg per 1 cup, chopped
- Potatoes, flesh and skin (raw) · 905 mg per 1 Potato medium (2-1/4" to 3-1/4" dia)
Legumes high in potassium (40)
- Beans, adzuki (mature seeds, cooked, boiled, without salt) · 1,224 mg per 1 cup
- Beans, white (mature seeds, canned) · 1,189 mg per 1 cup
- Lima beans, large (mature seeds, cooked, boiled, without salt) · 955 mg per 1 cup
- Beans, great northern (mature seeds, canned, low sodium) · 920 mg per 1 cup
- Soybeans, mature cooked (boiled, without salt) · 886 mg per 1 cup
- Beans, pink (mature seeds, cooked, boiled, without salt) · 859 mg per 1 cup
Nuts and seeds high in potassium (12)
- Seeds, hemp seed (hulled) · 340 mg per 1 oz
- Nuts, pistachio nuts (dry roasted, without salt added) · 285 mg per 1 oz (49 kernels)
- Nuts, chestnuts (european, dried, peeled) · 281 mg per 1 oz
- Seeds, pumpkin and squash seeds (whole, roasted, without salt) · 261 mg per 1 oz (85 seeds)
- Seeds, sunflower seed kernels (dry roasted, without salt) · 241 mg per 1 oz
- Nuts, almond butter (plain, without salt added) · 239 mg per 2 tbsp
Grains high in potassium (17)
- Quinoa, cooked · 318 mg per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 293 mg per 1 cup
- Wheat, KAMUT khorasan (cooked) · 282 mg per 1 cup
- Spelt, cooked · 277 mg per 1 cup
- Teff, cooked · 270 mg per 1 cup
- Rice, brown (long-grain, cooked) · 174 mg per 1 cup
Fish and seafood high in potassium (14)
- Mollusks, clam (mixed species, canned, drained solids) · 534 mg per 3 oz
- Fish, salmon (Atlantic, wild, cooked, dry heat) · 534 mg per 3 oz
- Fish, mackerel (king, cooked, dry heat) · 474 mg per 3 oz
- Fish, mahimahi (cooked, dry heat) · 453 mg per 3 oz
- Fish, cod (Atlantic, canned, solids and liquid) · 449 mg per 3 oz
- Fish, halibut (Atlantic and Pacific, cooked, dry heat) · 449 mg per 3 oz
Meat and poultry high in potassium (50)
- Chicken, ground (crumbles, cooked, pan-browned) · 575 mg per 3 oz crumbled
- Pork, fresh (loin, top loin (chops), boneless, separable lean only, with added solution, cooked, broiled) · 517 mg per 3 oz
- HORMEL ALWAYS TENDER, Pork Tenderloin (Peppercorn-Flavored) · 498 mg per 3 oz
- HORMEL ALWAYS TENDER, Pork Loin Filets (Lemon Garlic-Flavored) · 461 mg per 3 oz
- Beef, round (top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried) · 411 mg per 3 oz
- Beef, ground (97% lean meat / 3% fat, crumbles, cooked, pan-browned) · 400 mg per 3 oz
Dairy and eggs high in potassium (17)
- Yogurt, plain (skim milk) · 625 mg per 1 cup (8 fl oz)
- Milk, low sodium (fluid) · 617 mg per 1 cup
- Cheese, gjetost · 399 mg per 1 oz
- Milk, fluid (1% fat, without added vitamin A and vitamin D) · 366 mg per 1 cup
- Milk, buttermilk (fluid, whole) · 331 mg per 1 cup
- Yogurt, Greek (plain, nonfat) · 240 mg per 1 container
Potassium in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for potassium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in potassium?
Among whole foods in the USDA database, Beet greens, cooked (boiled, drained, without salt) has the most potassium per serving: 1,309 mg per 1 cup (1" pieces) (28% of the Daily Value). Per 100 g it contains 909 mg.
Which fruit has the most potassium?
Avocados, raw (Florida), with 1,067 mg per 1 fruit without skin and seeds (23% of the Daily Value). See the full list of fruits high in potassium below.
Which vegetable has the most potassium?
Beet greens, cooked (boiled, drained, without salt), with 1,309 mg per 1 cup (1" pieces) (28% of the Daily Value). See the full list of vegetables high in potassium below.
How much potassium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 4,700 mg of potassium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in potassium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 9 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in magnesium
- Foods high in iron
- Foods high in calcium
- Foods high in zinc
- Foods high in selenium
- Foods high in copper
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.