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    High-Potassium Foods

    High-Potassium Foods

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    Topic Overview

    Potassium is a mineral in your cells. It helps your nerves and muscles work as they should. The right balance of potassium also keeps your heart beating at a steady rate.

    A potassium level that is too high or too low can be dangerous. If your levels are high or low, you may need to change the way you eat.

    Low-potassium foods Medium-potassium foods High-potassium foods Very high-potassium foods
    less than 100 mg 101-200 mg 201-300 mg over 300 mg

    You can control the amount of potassium you get in your diet by being aware of which foods are low or high in potassium. When you choose foods from lists like the one below, note the serving size. Otherwise, it can be easy to get too much or too little potassium.

    Content of select high-potassium foods footnote 1, footnote 2

    Food (no table salt added)

    Serving size

    Potassium (mg)

    Apricots

    2 raw or 5 dry

    200

    Artichoke

    1 medium

    345

    Banana

    1

    425

    Beans (lima, baked navy)

    ½ cup

    280

    Beef, ground

    3 oz

    270

    Beets, raw or cooked

    ½ cup

    260

    Broccoli

    ½ cup

    230

    Brussels sprouts

    ½ cup

    250

    Cantaloupe

    ½ cup

    215

    Clams, canned

    3 oz

    535

    Dates

    5

    270

    Dried beans and peas

    ½ cup

    300-475

    Fish (haddock, perch, salmon)

    3 oz

    300

    French fries

    3 oz

    470

    Lentils

    ½ cup

    365

    Milk (fat-free, low-fat, whole, buttermilk)

    1 cup

    350-380

    Nectarine

    1 fruit

    275

    Nuts (almonds, cashew, hazelnuts, peanuts)

    1 oz

    200

    Orange

    1 fruit

    240

    Orange juice

    ½ cup

    235

    Parsnip

    ½ cup

    280

    Potato, baked

    1 potato

    925

    Potato chips, plain, salted

    1 oz

    465

    Prunes

    5

    305

    Pumpkin, canned

    ½ cup

    250

    Raisins, seedless

    ¼ cup

    270

    Seeds (sunflower, pumpkin)

    1 oz

    240

    Spinach

    ½ cup

    420

    Sweet potato, baked

    1 potato

    450

    Tomatoes, canned

    ½ cup

    200-300

    Tomato, fresh

    1 fruit

    290

    Turkey

    3 oz

    250

    Vegetable juice

    ½ cup

    275

    Winter squash

    ½ cup

    250

    Yogurt, plain

    6 oz

    260

    Zucchini

    ½ cup

    220

    Hidden potassium

    Some foods and drinks may have hidden potassium. Certain herbal or dietary supplements may also have it. Diet or protein drinks and diet bars often have this mineral. It is also in sports drinks. These are meant to replace potassium you lose during exercise.

    Food labels do not have to include the amount of potassium, but some do. Even if potassium is not listed, it may still be in that food.

    If you're limiting your potassium, do not use a salt substitute or "lite" salt without talking to your doctor first. These often are very high in potassium.

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    References

    Citations

    1. U.S. Department of Agriculture, et al. (2015). USDA National Nutrient Database for Standard Reference, release 28. U.S. Department of Agriculture. http://www.ars.usda.gov/ba/bhnrc/ndl. Accessed October 12, 2015.
    2. American Dietetic Association (2015). Potassium content of foods. Nutrition Care Manual. https://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=153&actionxm=ViewAll. Accessed September 10, 2015.

    Credits

    ByHealthwise Staff
    Primary Medical Reviewer Martin J. Gabica, MD - Family Medicine
    E. Gregory Thompson, MD - Internal Medicine
    Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator

    Current as ofNovember 20, 2015

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