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 December 2020