More about potassium
| Food | Serving Size | Potassium (mg) |
|---|---|---|
| Bananas, raw | 1 medium | 425 |
| Cantaloupe, raw | 1/2 cup | 215 |
| Figs, dried | 2 each | 260 |
| Kiwi, raw | 1 medium | 240 |
| Mango, raw | 1 each | 325 |
| Nectarine, raw | 1 each | 275 |
| Oranges, raw | 1 each | 240 |
| Orange juice | 1/2 cup | 235 |
| Pomegranate, raw | 1 whole | 400 |
| Raisans | 1/4 cup | 270 |
| Apples, raw/uncooked | 1 each | 150 |
| Applesauce | 1/2 cup | 90 |
| Apple juice | 1/2 cup | 90 |
| Blackberries, raw or canned | 1/2 cup | 115 |
| Blueberries, raw or canned |
1/2 cup | 60 |
| Canned fruit cocktail | 1/2 cup | 97 |
| Cherries, raw or canned |
10 each | 150 |
| Cranberry juice cocktail | 1/2 cup | 20 |
| Grapes, raw | 1/2 cup | 155 |
| Grape juice |
1/2 cup | 170 |
| Lemons and limes, raw | 1 each | 80 |
| Mandarin oranges, canned | 1/2 cup | 99 |
| Peaches, raw | 1 each | 185 |
| Pineapple juice | 1/2 cup | 165 |
| Plums, raw | 1 each | 105 |
| Raspberries, raw | 1/2 cup | 90 |
| Strawberries, raw or canned | 1/2 cup | 125 |
| Tangerines, raw | 1 each | 140 |
| Watermelon, raw | 1/2 cup | 85 |
| Artichoke, cooked | 1 medium | 345 |
| Avocado, raw |
1/4 each | 245 |
| Bok choy, cooked | 1/2 cup | 316 |
| Greens, beet, cooked | 1/2 cup | 655 |
| Pumpkin, canned | 1/2 cup | 250 |
| Spinach, cooked | 1/2 cup | 420 |
| Sweet potatoes, baked with skin | 1/2 cup | 450 |
| Tomatoes, raw | 1 medium | 290 |
| Tomato juice | 1/2 cup | 275 |
| White potatoes, baked with skin | 1 medium | 925 |
| White potatoes, boiled | 1/2 cup | 255 |
| White potatoes, mashed | 1/2 cup | 330 |
| Winter squash, cooked | 1/2 cup | 250 |
| Zucchini, cooked |
1/2 cup | 220 |
| Asparagus, small spears, cooked | 1/2 cup or 6 spears |
155 |
| Cabbage, cooked | 1/2 cup | 150 |
| Carrots, cooked or raw | 1/2 cup | 180 |
| Cauliflower, raw | 1/2 cup | 150 |
| Celery, raw | 1/2 cup | 155 |
| Corn, cooked | 1/2 cup or 1 ear | 195 |
| Eggplant, cooked | 1/2 cup | 60 |
| Green beans, cooked | 1/2 cup | 90 |
| Lettuce, all types, raw | 1 cup | 100 |
| Okra, cooked | 1/2 cup | 110 |
| Onions, raw | 1/2 cup | 120 |
| Peas, green, frozen |
1/2 cup | 90 |
| Peppers, green/red | 1/2 cup | 130-160 |
| Radishes, raw | 1/2 cup | 135 |
| Turnips, cooked | 1/2 cup | 140 |
Page last reviewed November 2022