Real Food For Life

Vegan Recipes & Healthy Meal Ideas

You are here: Home / Nutrition / List of Foods High in Potassium
List of Foods High in Potassium

List of Foods High in Potassium

by

Are you getting enough potassium?  If you are not then here are some foods that will help you boost it.

20 Highest Potassium Foods    

Information compiled from the USDA Nutrient Database

Potassium Per measure mgs

FRUITS

  • Apricots, dried         814   10 medium
  • Raisins                       1089      1 cup

JUICES (1 cup)

  • Prune juice               707
  • Carrot juice               689

BEANS (all 1 cup)

  • Beans, baked            752
  • Beans, Kidney         713
  • Beans, refried          673
  • Lima beans               955
  • Beans, white          1,189
  • Black-eyed peas      690

 VEGETABLES (all 1 cup except potato)

  • Jerusalem Artichokes 644
  • Lentils                               731
  • Soybeans                         886
  • Spinach                             839
  • Squash, Winter              896
  • 1 Potato                        1,081 most is in the skin
  • Beet Greens                 1,309
  • Swiss chard                     960

GRAINS (1 cup)

  • Wheat Bran, Crude      1182
  • Wheat Germ, Crude       892

34 Second Highest Potassium Foods

 FRUITS

  • Avocados                          540     3 oz.
  • Banana                               467     1 med.
  • Dates                                   542     10 dates
  • Figs, dried                         542     4 figs
  • Kiwi                                      504     2 med.
  • Cantaloupe                       494     1 cup
  • Raisins                                544     1/2 cup

JUICES (1 cup)

  • Orange juice                      496
  • Tomato juice                     535  Added salt

NUTS

  • Almonds                             412   2 oz.

OTHER

Molasses, blackstrap                  498  1 Tbsp

VEGETABLES (All 1 cup cooked)

  • Artichoke                          595
  • Broccoli                              456
  • Brussels Sprouts             504
  • Chick Peas                         477
  • Parsnips                             573
  • Sweet Potatoes               508 with skin
  • Tomatoes, raw                 400

GRAINS (all 1 cup, uncooked)

  • Amaranth                        508
  • Barley, Hulled                452
  • Buckwheat                       460
  • Buckwheat Flr, Whole-Groat 577
  • Bulgur, Dry                     410
  • Kamut                               446
  • Rye                                     510
  • Rye Flour, Dark             717
  • Teff                                     427
  • Wheat, Durum               431
  • Wheat, Soft White        435

MEAT DAIRY

  • Yogurt, low fat             531  8 oz.

FISH – Broiled

  • Mollusk, clams             534     3 oz. canned
  • Cod                                     39     3 oz.
  • Halibut                            490     3 oz.
  • Tuna                                 484     3 oz.

Learn how to plan and prepare super healthy meals with all the nutrients in balance in my 2-5-30 Healthy Diet Online Courses.

Get healthy tasty vegan gluten free recipes and useful lifestyle tips sent to you once a week, subscribe to the newsletter.

Share66
Tweet
Pin7
73 Shares

Chia Pudding Chia Pudding with Wild Blueberries is Vegan Keto and YummyThis is a super easy creamy vegan chia pudding with wild blueberries. It is paleo and keto friendly too. You can use frozen blueberries. Talk about a fast to prepare pudding; takes only 5 minutes to prepare. Read More
prunes health benefits Prunes Make You Poop and Help with Weight LossYes, prunes will help you poop and they are a nutritious superfood. They are full of many amazing health benefits from helping with constipation to lowering blood pressure to even helping with weight loss. So do enjoy a healthy prune or two as these dried plums are a tasty sweet treat. Health Benefits of Nutritious… Read More

  • I purchased a “Healthy 8 chopped veggie mix,” at Trader Joe’s. It contained Red & Green Cabbage, Broccoli, carrots,jicama, green bell pepper, radish, celery. It left an extremely salty taste in my mouth after eating the mix. The label stated “Sodium 25mg.” Was this amount of sodium added by the prepare-rs of the mix at Trader Joe’s or does this sodium come from its contents? I ate it raw since I’m a raw vegan. By the way, what is “Jicama?”

    Reply
    • >