Dairy and eggs high in potassium (per serving)
17 dairy and eggs ranked by potassium per common serving, from USDA FoodData Central. Yogurt leads with 625 mg per 1 cup (8 fl oz) (13% of the Daily Value), followed by Milk, low sodium (617 mg) and Cheese, gjetost (399 mg).
Top 10 at a glance
Top 10 dairy and eggs highest in potassium
- Yogurt, plain (skim milk)1 cup (8 fl oz) (245 g) · 137 kcal625 mg13% DV
- Milk, low sodium (fluid)1 cup (244 g) · 149 kcal617 mg13% DV
- Cheese, gjetost1 oz (28 g) · 132 kcal399 mg8.5% DV
- Milk, fluid (1% fat, without added vitamin A and vitamin D)1 cup (244 g) · 102 kcal366 mg7.8% DV
- Milk, buttermilk (fluid, whole)1 cup (245 g) · 152 kcal331 mg7% DV
- Yogurt, Greek (plain, nonfat)1 container (170 g) · 100 kcal240 mg5.1% DV
- Egg, whole (cooked, scrambled)1 large (61 g) · 91 kcal81 mg1.7% DV
- Cheese, blue1 oz (28 g) · 100 kcal73 mg1.5% DV
- Dulce de Leche1 tbsp (19 g) · 60 kcal66 mg1.4% DV
- Cheese, ricotta (whole milk)1 oz (28 g) · 43 kcal65 mg1.4% DV
All 17 dairy and eggs 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 | Serving | Potassium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Yogurt, plain (skim milk) | 1 cup (8 fl oz) (245 g) | 625 | 255 | 137 | |
| 2 | Milk, low sodium (fluid) | 1 cup (244 g) | 617 | 253 | 149 | |
| 3 | Cheese, gjetost | 1 oz (28 g) | 399 | 1,409 | 132 | |
| 4 | Milk, fluid (1% fat, without added vitamin A and vitamin D) | 1 cup (244 g) | 366 | 150 | 102 | |
| 5 | Milk, buttermilk (fluid, whole) | 1 cup (245 g) | 331 | 135 | 152 | |
| 6 | Yogurt, Greek (plain, nonfat) | 1 container (170 g) | 240 | 141 | 100 | |
| 7 | Egg, whole (cooked, scrambled) | 1 large (61 g) | 81 | 132 | 91 | |
| 8 | Cheese, blue | 1 oz (28 g) | 73 | 256 | 100 | |
| 9 | Dulce de Leche | 1 tbsp (19 g) | 66 | 350 | 60 | |
| 10 | Cheese, ricotta (whole milk) | 1 oz (28 g) | 65 | 230 | 43 | |
| 11 | Egg, white (raw, fresh) | 1 large (33 g) | 54 | 163 | 17 | |
| 12 | Cheese, edam | 1 oz (28 g) | 53 | 188 | 101 | |
| 13 | Cheese, camembert | 1 oz (28 g) | 53 | 187 | 85 | |
| 14 | Cheese, parmesan (grated) | 1 oz (28 g) | 52 | 184 | 119 | |
| 15 | Egg, yolk (raw, fresh) | 1 large (17 g) | 19 | 109 | 55 | |
| 16 | Cream, sour (cultured) | 1 tbsp (12 g) | 18 | 154 | 24 | |
| 17 | Butter, without salt | 1 tbsp (14 g) | 3 | 19 | 102 |
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 dairy and eggs in the USDA database, Yogurt, plain (skim milk) has the most potassium per serving: 625 mg per 1 cup (8 fl oz) (13% of the Daily Value). Per 100 g it contains 255 mg.
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. 0 of the 17 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
- All foods high in potassium
- Fruits high in potassium
- Vegetables high in potassium
- Legumes high in potassium
- Nuts and seeds high in potassium
- Grains high in potassium
- Fish and seafood high in potassium
- Meat and poultry high in potassium
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.