
4,000-4,700mg of Potassium per Day Required for Adults
Potassium Rich Foods Measure Potassium
Almonds 2 ounces 412 mg
Apricots, dried 10 halves 407 mg
Avocados, raw 1 ounce 180 mg
Bananas, raw 1 cup 594 mg
Beans (Kidney, Lima, Pinto, White) 1 cup 700-1100 mg
Beets, cooked 1 cup 519 mg
Broccoli 1 cup 456 mg
Brussel sprouts, cooked 1 cup 504 mg
Carrots 1 cup 345 mg
Cantaloupe 1 cup 494 mg
Cucumber 1 large 442 mg
Dates, dry 5 dates 271 mg
Figs, dry 2 figs 271 mg
Kiwi fruit, raw 1 medium 252 mg
Lima beans 1 cup 955 mg
Mangoes 1 mango 323 mg
Melons, honeydew 1 cup 461 mg
Milk, fat free or skim 1 cup 407 mg
Nectarines 1 nectarine 288 mg
Oat Bran 1 cup 532 mg
Orange juice 1 cup 496 mg
Oranges 1 orange 237 mg
Papayas 1 papaya 781 mg
Plantains 1 medium 893 mg
Peanuts dry roasted, unsalted 1 ounce 187 mg
Pears 1 pear 333 mg
Potatoes 1 potato 1081 mg
Potato (Sweet) 1 cup 508 mg
Prune juice 1 cup 707 mg
Prunes, dried 1 cup 828 mg
Raisins 1 cup 1089 mg
Raw, baby carrots 1 medium 24 mg
Raw Lettuce 1 leaf 19 mg
Raw Garlic 1 clove 12 mg
Raw Onions 1 slice 20 mg
Spinach, cooked 1 cup 839 mg
Tomatoes 1 cup 528 mg
Tomato products, canned sauce 1 cup 909 mg
Winter squash 1 cup 896 mg
Yogurt plain 8 ounces 579 mg
Fresh Strawberries 1 strawberry 18 mg
Honey 1 tablespoon 11 mg
Raw Radishes 1 radish 10 mg
Raw Peppers 1 ring 18 mg
White Bread 1 slice 17 mg
Jerusalem Artichokes 1 cup 644 mg
Meats
Beef, Chicken, Turkey 3 ounces 250 mg
Pork 3 ounces 358 mg
Fish
Cod 3 ounces 439 mg
Halibut 3 ounces 490 mg
Salmon 3 ounces 319 mg
Trout 3 ounces 375 mg
Tuna fresh Yellowfin 3 ounces 484 mg