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% |
| Sardines | 1 can drained (3.75 oz, 92 g) | 365 mg | 8% |
| Pork chop | 3 oz cooked (85 g) | 346 mg | 7% |
| 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% |
| Whole milk | 1 cup (244 g) | 322 mg | 7% |
| Ground beef (90/10) | 3 oz cooked (85 g) | 309 mg | 7% |
| Black beans | 1/2 cup cooked (86 g) | 305 mg | 6% |
| Ribeye | 3 oz cooked (85 g) | 289 mg | 6% |
| Ground turkey | 3 oz cooked (85 g) | 250 mg | 5% |
| Kidney beans | 1/2 cup (89 g) | 247 mg | 5% |
| Ham | 3 oz (85 g) | 244 mg | 5% |
| Orange | 1 medium (131 g) | 237 mg | 5% |
| Chicken thigh | 3 oz cooked (85 g) | 229 mg | 5% |
| Shrimp | 3 oz cooked (85 g) | 220 mg | 5% |
| Canned tuna | 3 oz drained (85 g) | 201 mg | 4% |
| Tofu | 3 oz (85 g) | 201 mg | 4% |
| Cashews | 1 oz (28 g, ~18 nuts) | 185 mg | 4% |
| Peanuts | 1 oz (28 g) | 178 mg | 4% |
| Watermelon | 1 cup diced (152 g) | 170 mg | 4% |
| Brown rice | 1 cup cooked (195 g) | 168 mg | 4% |
| Spinach | 1 cup raw (30 g) | 167 mg | 4% |
| Walnuts | 1 oz (28 g, ~14 halves) | 123 mg | 3% |
| Cottage cheese | 1/2 cup (113 g) | 97 mg | 2% |
| Hummus | 2 tbsp (30 g) | 94 mg | 2% |
| Bacon | 2 slices cooked (16 g) | 86 mg | 2% |
| Egg whites | 3 tbsp (46 g, ≈1 white) | 75 mg | 2% |
| Egg | 1 large egg (50 g) | 69 mg | 1% |
| Mozzarella | 1 oz / 1 stick (28 g) | 24 mg | 1% |
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.