P - Plantain
O - Orange
T - Tomato
A - Apricot
S - Strawberry
S - Spinach
I - Iceberg Lettuce
U - Ugli fruit*
M - Mango
[*Ugli is a trademark for the Jamaican tangelo.]
Potassium (Kalium, K) is one of the vital minerals that play a major role in several cardiac, renal and neuromuscular functions. It is present in the cells and body fluids as potassium ions (K+) and potassium chloride (KCl). 98% of the total potassium content in our body is found intracellularly. The importance of this macronutrient as well as a list of foods high in potassium has been provided below.
Importance of PotassiumPotassium is a mineral salt (electrolyte), that plays an important role in regulating our blood pressure, bone mass, muscle functions as well as heart, kidney, and adrenal functions. Potassium is required in the body for:
- Maintaining the osmotic and acid-base balance of cells
- Activation of certain enzymes
- Building proteins and muscles
- Metabolizing carbohydrates
- Regulating the electrical activity of heart
- Regulating neuromuscular signals to voluntary and involuntary muscles
- Maintaining bone mineral density
Potassium-rich FoodsThere is a variety of fruits and vegetables that have a rich potassium content and can be easily included in the daily diet. Meat and poultry products also serve as good sources for potassium. Given below is a list of foods high in potassium along with their potassium content.
| VEGETABLES | ||
| Food | Common Measure (Weight in gm) | K Content in mg |
| Tomato products, canned, paste, without salt added | 1 cup (262) | 2657 |
| Beet greens, cooked, boiled, drained, without salt | 1 cup (144) | 1309 |
| Potato, baked, flesh and skin, without salt | 1 potato (202) | 1081 |
| Spinach, cooked, boiled, drained, without salt | 1 cup (180) | 839 |
| Lettuce, iceberg, raw | 1 head (539) | 760 |
| Sweet potato, cooked, baked in skin, without salt | 1 potato (146) | 694 |
| Jerusalem-artichokes, raw | 1 cup (150) | 644 |
| Parsnips, cooked, boiled, drained, without salt | 1 cup (156) | 573 |
| Pumpkin, cooked, boiled, drained, without salt | 1 cup (245) | 564 |
| Mushrooms, cooked, boiled, drained, without salt | 1 cup (156) | 555 |
| Beets, cooked, boiled, drained | 1 cup (170) | 519 |
| Potatoes, boiled, cooked in skin, flesh, without salt | 1 potato (136) | 515 |
| Brussels sprouts, cooked, boiled, drained, without salt | 1 cup (156) | 495 |
| Broccoli, cooked, boiled, drained, without salt | 1 cup (156) | 457 |
| Cucumber, with peel, raw | 1 large (301) | 442 |
| Tomatoes, red, ripe, raw, year round average | 1 cup (180) | 427 |
| Celery, cooked, boiled, drained, without salt | 1 cup (150) | 426 |
| Corn, sweet, yellow, canned | 1 cup (210) | 391 |
| Carrots, cooked, boiled, drained, without salt | 1 cup (156) | 367 |
| Sweet potato, cooked, boiled, without skin | 1 potato (156) | 359 |
| Peppers, sweet, red, raw | 1 cup (149) | 314 |
| Kale, cooked, boiled, drained, without salt | 1 cup (130) | 296 |
| Peppers, sweet, green, raw | 1 cup (149) | 261 |
| Onions, raw | 1 cup (160) | 234 |
| Cauliflower, cooked, boiled, drained, without salt | 1 cup (124) | 176 |
| Cabbage, raw | 1 cup (70) | 119 |
| BEANS AND LEGUMES | ||
| Food | Common Measure (Weight in gm) | K Content in mg |
| Soybeans, green, cooked, boiled, drained, without salt | 1 cup (180) | 970 |
| Lima beans, large, mature seeds, cooked, boiled, without salt | 1 cup (188) | 945 |
| Soybeans, mature, cooked, boiled, without salt | 1 cup (172) | 886 |
| Pinto beans, mature, cooked, boiled, without salt | 1 cup (171) | 746 |
| Lentils, mature, cooked, boiled, without salt | 1 cup (198) | 731 |
| Kidney beans, red, mature, cooked, boiled, without salt | 1 cup (177) | 713 |
| Peas, split, mature, cooked, boiled, without salt | 1 cup (196) | 710 |
| Navy beans, mature, cooked, boiled, without salt | 1 cup (182) | 708 |
| Black beans, mature, cooked, boiled, without salt | 1 cup (172) | 611 |
| Chickpeas, mature, cooked, boiled, without salt | 1 cup (164) | 477 |
| FRUITS | ||
| Food | Common Measure (Weight in gm) | K Content in mg |
| Plantains, raw | 1 medium (179) | 893 |
| Papayas, raw | 1 papaya (304) | 781 |
| Plantains, cooked | 1 cup (154) | 716 |
| Squash, winter, all varieties, cooked, baked, without salt | 1 cup (205) | 494 |
| Cantaloupe, raw | 1 cup (160) | 427 |
| Bananas, raw | 1 banana (118) | 422 |
| Pears, Asian, raw | 1 pear (275) | 333 |
| Oranges, raw, all commercial varieties | 1 cup (180) | 326 |
| Peaches, raw | 1 cup (170) | 323 |
| Mangoes, raw | 1 mango (207) | 323 |
| Watermelon, raw | 1 wedge (286) | 320 |
| Strawberries, raw | 1 cup (166) | 254 |
| Blackberries, raw | 1 cup (144) | 233 |
| Ugli fruit (Jamaican tangelo), raw | 1 medium (244) | 200 |
| Avocados, raw, California | 1 oz. (28.35) | 144 |
| DRY FRUITS AND NUTS | ||
| Food | Common Measure (Weight in gm) | K Content in mg |
| Dates, deglet noor | 1 cup (178) | 1168 |
| Raisins, seedless | 1 cup (145) | 1086 |
| Nuts, chestnuts, European, roasted | 1 cup (143) | 847 |
| Apricots, dried, sulfured, uncooked | 10 halves (35) | 407 |
| Coconut meat, dried (desiccated), sweetened, shredded | 1 cup (93) | 313 |
| Prunes, uncooked | 5 prunes (42) | 307 |
| Pistachio nuts, dry roasted, with salt added | 1 oz. (28.35) | 295 |
| Almonds | 1 oz. (28.35) | 200 |
| DAIRY PRODUCTS | ||
| Food | Common Measure (Weight in gm) | K Content in mg |
| Milk, canned, condensed, sweetened | 1 cup (306) | 1135 |
| Yogurt, plain, skim milk, 13 grams protein per 8 ounce | 8 oz. (227) | 579 |
| Yogurt, plain, low fat, 12 grams protein per 8 ounce | 8 oz. (227) | 531 |
| Buttermilk, fluid, cultured, low-fat | 1 cup (245) | 370 |
| Milk, fluid, 1% or 2 % fat, with added vitamin A | 1 cup (244) | 366 |
| Yogurt, plain, whole milk, 8 grams protein per 8 ounce | 8 oz. (224) | 352 |
| Milk, whole, 3.25% fat | 1 cup (244) | 349 |
| Cheese, ricotta, whole milk | 1 cup (246) | 258 |
| Cheese, cottage, low-fat, 2% fat | 1 cup (226) | 217 |
| MEAT PRODUCTS | ||
| Food | Common Measure (Weight in gm) | K Content in mg |
| Halibut, Atlantic and Pacific, cooked, dry heat | fillet (159) | 916 |
| Rockfish, Pacific, mixed species, cooked, dry heat | 1 fillet (149) | 775 |
| Haddock, cooked, dry heat | 1 fillet (150) | 599 |
| Salmon, sockeye, cooked, dry heat | fillet (155) | 581 |
| Duck, meat only, cooked, roasted | duck (221) | 557 |
| Crab, blue, canned | 1 cup (135) | 505 |
| Tuna, yellowfin, fresh, cooked, dry heat | 3 oz. (85) | 484 |
| Cod, Pacific, cooked, dry heat | 3 oz. (85) | 439 |
| Turkey, meat only, cooked, roasted | 1 cup (140) | 417 |
| Ham, sliced, extra lean | 2 slices (56.7) | 368 |
| Chicken, broilers or fryers, light meat, meat only, cooked, fried | 3 oz. (84) | 221 |
| BEVERAGES | ||
| Food | Common Measure (Weight in gm) | K Content in mg |
| Prune juice, canned | 1 cup (256) | 707 |
| Carrot juice, canned | 1 cup (236) | 689 |
| Vanilla thick shake | 11 fl. oz. (313) | 573 |
| Tomato juice, canned, with salt added | 1 cup (243) | 556 |
| Orange juice, raw | 1 cup (248) | 496 |
| Grapefruit juice, white or pink, raw | 1 cup (247) | 400 |
| OTHERS | ||
| Food | Common Measure (Weight in gm) | K Content in mg |
| Baking powder, low-sodium | 1 tsp. (5) | 505 |
| Cream of tartar | 1 tsp. (3) | 495 |
| White chocolate | 1 cup (170) | 486 |
| Wheat flour, whole-grain | 1 cup (120) | 486 |
| Rice, white, long-grain, parboiled, enriched, dry | 1 cup (185) | 346 |
| Baking chocolate, squares | 1 square (28.35) | 235 |
Potassium is naturally found in fresh fruits, vegetables, whole grains, and dairy products. However, in special cases like athletes and people who are engaged in excessive physical activity, it is encouraged to consume electrolyte drinks and potassium supplements to compensate for the electrolytes lost through sweat.
Including a combination of any of the above-mentioned high-potassium foods can help you meet the daily potassium intake requirement of 4.7 gm. The ideal way is to prepare a personal diet plan that includes all the vital nutrients in the right amounts.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.
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