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# Potassium rich foods
- URL: https://www.foodconsumer.org/potassium_rich_foods_1912100418/
- Published: 2010-12-19T17:16:00.000Z
- Updated: 2026-09-22T15:54:37.000Z
- Description: A USDA table ranking foods by potassium per standard serving against the 4,700 mg adult adequate intake: a baked sweet potato tops it at 694 mg, followed by a quarter cup of tomato paste at 664 and half a cup of cooked beet greens at 655.
- Author: Food Consumer
- Tags: Food Chemicals, Potassium, #vivvo-import

Food Sources of Potassium ranked by milligrams of potassium per standard amount, also showing calories in the standard amount. (The AI for adults is 4,700 mg/day potassium.)

| **Food, Standard Amount**                           | **Potassium (mg)** | **Calories** |
| --------------------------------------------------- | ------------------ | ------------ |
| Sweetpotato, baked, 1 potato (146 g)                | 694                | 131          |
| Tomato paste, ¼ cup                                 | 664                | 54           |
| Beet greens, cooked, ½ cup                          | 655                | 19           |
| Potato, baked, flesh, 1 potato (156 g)              | 610                | 145          |
| White beans, canned, ½ cup                          | 595                | 153          |
| Yogurt, plain, non-fat, 8-oz container              | 579                | 127          |
| Tomato puree, ½ cup                                 | 549                | 48           |
| Clams, canned, 3 oz                                 | 534                | 126          |
| Yogurt, plain, low-fat, 8-oz container              | 531                | 143          |
| Prune juice, ¾ cup                                  | 530                | 136          |
| Carrot juice, ¾ cup                                 | 517                | 71           |
| Blackstrap molasses, 1 Tbsp                         | 498                | 47           |
| Halibut, cooked, 3 oz                               | 490                | 119          |
| Soybeans, green, cooked, ½ cup                      | 485                | 127          |
| Tuna, yellowfin, cooked, 3 oz                       | 484                | 118          |
| Lima beans, cooked, ½ cup                           | 484                | 104          |
| Winter squash, cooked, ½ cup                        | 448                | 40           |
| Soybeans, mature, cooked, ½ cup                     | 443                | 149          |
| Rockfish, Pacific, cooked, 3 oz                     | 442                | 103          |
| Cod, Pacific, cooked, 3 oz                          | 439                | 89           |
| Bananas, 1 medium                                   | 422                | 105          |
| Spinach, cooked, ½ cup                              | 419                | 21           |
| Tomato juice, ¾ cup                                 | 417                | 31           |
| Tomato sauce, ½ cup                                 | 405                | 39           |
| Peaches, dried, uncooked, ¼ cup                     | 398                | 96           |
| Prunes, stewed, ½ cup                               | 398                | 133          |
| Milk, non-fat, 1 cup                                | 382                | 83           |
| Pork chop, center loin, cooked, 3 oz                | 382                | 197          |
| Apricots, dried, uncooked, ¼ cup                    | 378                | 78           |
| Rainbow trout, farmed, cooked, 3 oz                 | 375                | 144          |
| Pork loin, center rib (roasts), lean, roasted, 3 oz | 371                | 190          |
| Buttermilk, cultured, low-fat, 1 cup                | 370                | 98           |
| Cantaloupe, ¼ medium                                | 368                | 47           |
| 1%-2% milk, 1 cup                                   | 366                | 102-122      |
| Honeydew melon, 1/8 medium                          | 365                | 58           |
| Lentils, cooked, ½ cup                              | 365                | 115          |
| Plantains, cooked, ½ cup slices                     | 358                | 90           |
| Kidney beans, cooked, ½ cup                         | 358                | 112          |
| Orange juice, ¾ cup                                 | 355                | 85           |
| Split peas, cooked, ½ cup                           | 355                | 116          |
| Yogurt, plain, whole milk, 8 oz container           | 352                | 138          |

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17\. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Source:Dietary Guidelines for Americans 2005