Potassium-Rich Foods 

The average daily intake of potassium for a healthy man is 3,400 mg a day. For a healthy woman who is not pregnant, the amount is 2,600 mg a day. More potassium is needed when you lose too much potassium from your body. This can happen if you have diarrhea or vomiting, or if you have inflammatory bowel disease. It can also happen if you take a medicine to make you urinate more (diuretic) or large doses of laxatives. People with chronic kidney disease must be careful not to get too much potassium.

If your healthcare provide tells you that you need to increase the amount of potassium in your diet, include these high-potassium foods.

[The (*) indicates foods highest in potassium.]

Vegetables

Artichokes. Cooked 1/2 cup, 200 mg to 300 mg*

Asparagus. Cooked 1/2 cup, 200 mg to 300 mg

Beans. White, red, pinto cooked 1/2 cup, 300 mg to 500 mg*

Beets. Cooked 1/2 cup, 200 mg to 300 mg

Broccoli. Cooked or raw 1 cup, 200 mg to 500 mg*

Brussels sprouts. Cooked 1/2 cup, 200 mg to 300 mg

Cabbage. Raw 1 cup, 100 mg to 200 mg

Carrots. Raw or cooked 1/2 cup, 100 mg to 200 mg

Celery. Raw 1 cup, 200 mg to 300 mg

Lima beans. Fresh or frozen 1/2 cup, 300 mg to 500 mg* 

Mushrooms. Raw or cooked 1/2 cup, 100 mg to 300 mg

Peas. Cooked 1/2 cup, 150 mg to 250 mg 

Potatoes. Baked 1 medium, 500 mg to 900 mg* 

Spinach. Cooked 1 cup, 800 mg to 900 mg* 

Spinach. Raw 2 cups, 300 mg to 400 mg *

Squash, winter. Fresh, frozen, or cooked 1/2 cup, 200 mg to 400 mg 

Tomato. Fresh 1 medium, 200 mg to 300 mg 

Tomato juice. Canned 1/2 cup, 200 mg to 300 mg 

Fruits

Apple juice. Unsweetened 1 cup, 200 mg to 300 mg 

Apricots. Canned 1/2 cup, 200 mg to 300 mg 

Apricots. Dried 4 pieces, 100 mg to 200 mg 

Avocado. Raw 1/2 cup, 300 mg to 400 mg*

Banana. Fresh 1 small, 300 mg to 400 mg* 

Cantaloupe. Fresh 1 cup diced, 300 mg to 400 mg* 

Grape juice. Unsweetened 1 cup, 200 mg to 300 mg 

Honeydew melon. Fresh 1 cup diced, 300 mg to 400 mg* 

Orange. Fresh 1 medium, 200 mg to 300 mg  

Orange juice. Unsweetened, fresh or frozen 1/2 cup, 200 mg to 300 mg

Pineapple juice. Unsweetened 1 cup, 300 mg to 400 mg 

Prune juice. Unsweetened 1/2 cup, 300 mg to 400 mg* 

Prunes. Dried 5 pieces, 300 mg to 400 mg* 

Strawberries. Fresh or frozen 1 cup, 200 mg to 300 mg

Meat

Red meat. Cooked 3 ounces, 100 mg to 300 mg 

Seafood

Cod, flounder, halibut. Cooked 3 ounces, 100 mg to 300 mg*

Salmon. Cooked, 3 ounces 300 mg to 400 mg* 

Scallops. Cooked 3 ounces, 200 mg to 300 mg*

Shrimp. Cooked 3/4 cup, 100 mg to 200 mg 

Tuna. Fresh or canned 3/4 cup, 200 mg to 500 mg 

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