POTASSIUM SOURCES
(reprinted from:
www.ext.colostate.edu/PUBS/foodnut/09355.html) |
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Very good sources (300 mg or more)
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Fair sources (200-300 mg)
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Poor sources (less than 100 mg)
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| Source | Serving size |
Source | Serving size |
Source | Serving size |
|---|
| Breads and Cereals |
| None |
None |
Bread |
1 slice |
| Breakfast cereal |
1/2 cup |
| Pasta |
3/4 cup |
| Dairy |
| *Buttermilk |
1 cup |
Ice cream |
1 cup |
*American cheese |
1 ounce |
| Milk |
1 cup |
Natural cheese |
1 ounce |
| Yogurt |
1 cup |
Eggs |
1 |
| Fruit |
| Apricots |
3 |
Apples |
1 large |
Applesauce |
1/2 cup |
| Avocado |
1/4 |
Grapefruit juice |
1/2 cup |
Blueberries |
1/2 cup |
| Banana |
1 medium |
Orange |
1 medium |
Grapes |
10 medium |
| Cantaloupe |
1 cup |
Orange juice |
1/2 cup |
|
| Dates |
10 medium |
Peaches |
1 medium |
| Honeydew melon |
1 cup |
Strawberries |
1 cup |
| Nectarines |
1 large |
|
| Prunes |
10 medium |
| Raisins |
1/4 cup |
| Meat |
| Chicken |
3 ounces |
Beef |
3 ounces |
*Bacon |
3 slices |
| Fish |
3 ounces |
*Ham |
3 ounces |
*Bologna |
1 slice |
| *Canned salmon, tuna |
3 ounces |
Lamb |
3 ounces |
*Corned beef |
3 ounces |
| Turkey |
3 ounces |
Pork, fresh |
3 ounces |
*Frankfurter |
1 |
| Vegetables** |
| Carrot |
1 large |
Broccoli |
1/2 cup |
Corn |
1/2 cup |
| Celery |
1 stalk |
Beets |
1/2 cup |
*Olives |
10 |
| Dry beans, cooked |
1/2 cup |
Peas |
1/2 cup |
|
|
| Greens, cooked |
1/2 cup |
|
| Potato, baked |
1 medium |
| Spinach |
1/2 cup |
| Squash, winter |
1/2 cup |
| Sweet potato |
1 large |
| Tomato |
1 large |
| *Tomato juice |
1 cup |
| Other |
| Molasses |
2 tablespoons |
*Dill pickle |
1 |
Butter |
1 tablespoon |
| Nuts, unsalted |
1/2 cup |
Peanut butter |
2 tablespoons |
Salad dressing |
1 tablespoon |
* These foods have a high sodium content (greater than 300 mg per serving).
** Canned vegetables have a much higher sodium content than fresh or frozen vegetables. |
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