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Food Sources of Potassium. Your body needs potassium for almost everything it does, including helping your kidneys, heart, muscles, and nerves work properly. Use the tables below to identify foods and drinks with potassium that fit your culture and lifestyle.
The U.S. Department of Agriculture’s (USDA's) FoodData Central lists the nutrient content of many foods and provides a comprehensive list of foods containing potassium ordered by nutrient content. The 2015–2020 Dietary Guidelines for Americans also provides a list of foods containing potassium.
USDA National Nutrient Database-Potassium. Abridged List Ordered by Nutrient Content in Household Measure Source: USDA National Nutrient Database for Standard Reference Legacy (2018)
A potassium-rich diet can offer many health benefits, such as lowering blood pressure, lessening the risk of kidney stones, and regulating blood sugar levels. Bananas, meat, dried fruits, and potatoes are good sources of potassium.
Potassium Food Guide > Fruit & Fruit Juices Low potassium 150 mg or less per serving Fruits Serving size Potassium (mg) Applesauce ½ cup 91 Apricot, raw 1 fruit 91 Blackberries, raw ½ cup 117 Blueberries, raw ½ cup 57 Figs, dried 2 figs 114 Fruit cocktail, heavy syrup ½ cup 109 Grapes 10 grapes 94 Lemon 1 fruit 116 Mango ½ cup pieces 139
SOURCE: Based on the Food and Nutrient Database for Dietary Studies 2017-2018 used to convert food and beverages consumed in What We Eat in America, NHANES 2017-2018 into gram amounts and determine their nutrient values. Underlying food composition data are from USDA Food Data Central .
Potassium is an essential nutrient, and low potassium can lead to increased blood pressure, kidney stones, and even strokes. See examples of foods relatively high in potassium below. Use USDA-ARS’s National Nutrient Database to find the potassium content of specific foods: http://ndb.nal.usda.gov/.
Potassium Food Guide Grains & Starches Remember: Potassium values depend on portion sizes. Foods low in potassium can become high potassium foods if a larger portion is eaten. Low potassium (mg) 150 mg or less per serving Cereal (1 cup) Cheerios™ 96 Corn Flakes® 22 Rice Krispies® 35 Grains Bagel (3 ½” plain) 72 Biscuit (1-4” plain) 122
You can get recommended amounts of potassium by eating a variety of foods, including the following: • Fruits, such as dried apricots, prunes, raisins, orange juice, and bananas. • Vegetables, such as acorn squash, potatoes, spinach, tomatoes, and broccoli. • Lentils, kidney beans, soybeans, and nuts. • Milk and yogurt.
Potassium: Food Sources Ranked by Amounts of Potassium & Energy per Standard Food Portions & per 100 Grams of Foods.