How much potassium is in greek yogurt?
Greek yogurt has 345 mg of potassium per 1 cup (245 g) — about 7% of the 4,700 mg Daily Value. That's 141 mg per 100 g, roughly 0.8× a medium banana (~422 mg).
USDA FoodData Central · plain, lowfat · FDC 170903
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1 cup (245 g) | 345 mg | 7% | 83 mg | 179 |
| 100 g | 141 mg | 3% | 34 mg | 73 |
| 1 oz (28 g) | 40 mg | 1% | 10 mg | 21 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 170903, SR Legacy). plain, lowfat.
Greek yogurt isn’t the first food anyone names for potassium, but a full cup pulls more weight than you’d guess. A 1-cup serving (245 g) of plain lowfat Greek yogurt carries about 345 mg of potassium, which is roughly 7% of the 4,700 mg Daily Value and about 0.8× a medium banana (~422 mg). Per 100 g that’s a modest 141 mg — the reason a cup adds up is simply that a cup is a substantial serving. It’s a dairy you eat for the protein, with the potassium arriving as a genuine bonus.
A high-protein dairy that brings some potassium too
The honest framing is that Greek yogurt is a protein food first: that same cup delivers around 24 g of complete protein, roughly double regular yogurt, because straining concentrates it. The potassium is a useful extra layered on top — and it lands well because plain Greek yogurt is naturally low in sodium (~83 mg per cup). That matters for why anyone tracks potassium in the first place: potassium is the blood-pressure mineral, working against sodium to help relax blood-vessel walls, which is why potassium-rich, lower-sodium eating patterns like DASH are tied to healthier blood pressure. A high-protein food that quietly nudges potassium up without piling on salt fits that pattern neatly, especially for people building meals around protein who still need to close a potassium gap.
What the straining does — and what to skip
One nuance worth knowing: straining removes liquid whey, and some potassium leaves with it, so gram for gram strained Greek yogurt isn’t automatically higher in potassium than regular yogurt or a glass of milk. Where Greek yogurt clearly separates itself is protein density, not potassium — you get a comparable potassium contribution with about twice the protein. The thing to avoid if potassium-per-calorie is the goal is the flavored and fruit-on-the-bottom cups: the added fruit and sweetener don’t bring meaningful potassium, they mostly bring sugar, and they crowd out yogurt. Plain plus your own banana or orange is the move that actually stacks potassium. (One note for context, not alarm: people with kidney disease are sometimes told to limit potassium, so treat this as reference data, not medical advice.)
For the reason most people reach for it in the first place, see protein in Greek yogurt.
Packaged Greek yogurt options, graded
Prefer something off the shelf? Here are the best-graded Greek yogurt in our catalog — each scored on our transparent Labelgrade.
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Labelgrade 82/100 · 18 g protein
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Labelgrade 82/100 · 20 g protein
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Labelgrade 81/100 · 16 g protein
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Labelgrade 77/100 · 15 g protein
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Frequently Asked Questions
How much potassium is in a cup of Greek yogurt?
About 345 mg of potassium in a 1-cup serving (245 g) of plain lowfat Greek yogurt, which is 141 mg per 100 g (USDA FDC 170903). It's a modest but real amount that comes packaged with a big dose of protein and calcium.
What percent of the daily value for potassium is that?
About 7% of the FDA Daily Value of 4,700 mg per 1-cup serving. That's a meaningful side contribution from a dairy food you'd eat for its protein first — the potassium is a useful extra rather than the reason you reach for it.
How does Greek yogurt's potassium compare to a banana?
A 1-cup serving has about 345 mg, roughly 0.8× the potassium of a medium banana (~422 mg). So a cup gets you most of the way to a banana's potassium while also handing you around 24 g of protein — something the banana can't touch.
Why does potassium matter?
Potassium is the blood-pressure mineral — it counterbalances sodium and helps relax blood-vessel walls, which is why potassium-rich, lower-sodium patterns like DASH are linked to healthier blood pressure. Most people fall short of 4,700 mg a day, and naturally low-sodium dairy like plain Greek yogurt helps without adding much salt. This is general nutrition information, not medical advice.
Does Greek yogurt have more potassium than regular yogurt or milk?
Roughly in the same ballpark per serving, but the comparison has a twist. Straining removes liquid whey, which carries some potassium, so gram for gram strained Greek yogurt isn't necessarily higher than regular yogurt or milk. What Greek yogurt clearly wins is protein density — about double regular yogurt — so you get a similar potassium contribution alongside far more protein. Flavored and fruit cups don't add meaningful potassium; they mostly add sugar.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 170903 (Yogurt, Greek, plain, lowfat; SR Legacy). We re-verify reference pages periodically and update when the underlying USDA entry changes.
Whole-food values are USDA reference data, not a Labelgrade (that score is 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. See our methodology.