Protein · Carbs · Calories · Sugar · Fiber · Potassium
How much potassium is in common foods?
Potassium for everyday foods — mg per common serving and as a share of the 4,700 mg Daily Value — ranked by what a real serving actually delivers. The banana gets the reputation, but a baked potato, sweet potato, avocado, beans and leafy greens all out-deliver it per serving. Potassium is the mineral that balances sodium for blood pressure (the basis of the DASH approach), so the per-serving number is what matters.
| Food | Serving | Potassium / serving | % DV |
|---|---|---|---|
| Potato | 1 medium (173 g) | 952 mg | 20% |
| Sweet potato | 1 medium (130 g) | 618 mg | 13% |
| Broccoli | 1 cup chopped (156 g) | 457 mg | 10% |
| Banana | 1 medium (118 g) | 422 mg | 9% |
| Lentils | 1/2 cup cooked (99 g) | 365 mg | 8% |
| Greek yogurt | 1 cup (245 g) | 345 mg | 7% |
| Avocado | 1/2 medium (68 g) | 330 mg | 7% |
| Edamame | 1/2 cup (75 g) | 327 mg | 7% |
| Salmon | 3 oz cooked (85 g) | 326 mg | 7% |
| Black beans | 1/2 cup cooked (86 g) | 305 mg | 6% |
| Kidney beans | 1/2 cup (89 g) | 247 mg | 5% |
| Orange | 1 medium (131 g) | 237 mg | 5% |
| Watermelon | 1 cup diced (152 g) | 170 mg | 4% |
| Spinach | 1 cup raw (30 g) | 167 mg | 4% |
USDA reference values, not a Labelgrade (that's for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. Also see protein in common foods.