High-Potassium Foods

Shanon Whittingham, MS, RD, CDN, NBC-HWC

1 hour ago

2 min read

Potassium is an important mineral that helps control blood pressure, fluid balance, and muscle and heart function. For most people, eating potassium-rich foods like fruits, vegetables, beans, and nuts is healthy and can lower blood pressure. However, if you have kidney disease, your body may not be able to remove extra potassium from your diet. The excess potassium can build up in your blood and lead to heart problems. This guide lists common foods high in potassium. It shows how much potassium is in a typical serving so you can better understand your intake.

Potassium Needs by Health Condition

Group	Daily Potassium Goal	Notes
Healthy adult	~4,700 mg/day	General recommendation (Based on U.S. Dietary Guidelines and the World Health Organization).
To help with high blood pressure	~3,500–4,700 mg/day (from food, not supplements unless prescribed)	Higher potassium intake can help lower blood pressure, as long as kidney function is normal.
Chronic kidney disease (CKD) or on dialysis	Often 2,000–3,000 mg/day limit (sometimes lower)	Kidneys cannot clear potassium well; excess can cause dangerous heart rhythms. Target varies by stage of kidney disease and lab results. Always follow doctor advice.

Important: These are general ranges. For kidney disease especially, potassium limits must be individualized based on blood test results and a healthcare provider’s instructions.

Fruits

Banana

~422 mg (1 medium)

Avocado

~485 mg (½ medium)

Orange

~236 mg (1 medium)

Dried Apricots

~755 mg (½ cup)

Cantaloupe

~427 mg (1 cup cubes)

Vegetables (Starchy)

Potato, baked with skin

~926 mg (1 medium)

Sweet Potato

~617 mg (1 medium)

Butternut Squash

~721 mg (1 cup cubes)

Non-starchy Vegetables

Spinach, cooked

~839 mg (1 cup cooked)

Swiss Chard, cooked

~960 mg (1 cup cooked)

Broccoli, cooked

~457 mg (1 cup cooked)

Beet Greens, cooked

~1310 mg (1 cup cooked)

Legumes

Lentils, cooked

~731 mg (1 cup)

Kidney Beans, cooked

~717 mg (1 cup)

Chickpeas, cooked

~477 mg (1 cup)

Nuts & Seeds

Almonds

~206 mg (1 oz, about 23 nuts)

Pumpkin Seeds (pepitas)

~257 mg (1 oz, about ¼ cup)

Sunflower Seeds

~181 mg (1 oz, about ¼ cup)

Whole Grains

Quinoa, cooked

~318 mg (1 cup)

Brown Rice, cooked

~168 mg (1 cup)

Meat, Fish & Poultry

Beef (sirloin steak, cooked 3 oz)

~270 mg

Chicken breast (cooked 3 oz)

~220 mg

Pork chop (cooked 3 oz)

~350 mg

Salmon (cooked 3 oz)

~320 mg

Tuna, canned in water (3 oz)

~250 mg

Turkey breast (cooked 3 oz)

~250 mg

Eggs & Dairy

Egg (1 large)

~70 mg

Milk (1 cup, 240 mL)

~366 mg

Yogurt, plain (1 cup, 245 g)

~573 mg

Cheese, cheddar (1 oz / 28 g)

~28 mg

Cottage cheese (½ cup)

~110 mg

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