Foods High in Potassium
Foods high in potassium include potatoes, spinach, avocado, sweet potatoes, and other whole-food staples. Use this list to compare potassium per serving, not just per 100g, so portions match how people actually eat.
Daily Value percentages on this page use 4,700 mg. Open each food page for detailed serving breakdowns and related comparisons.
Top 10 foods high in potassium
| Food | Potassium per serving | Serving size | %DV |
|---|---|---|---|
| Potatoes | 926 mg | 1 medium potato (173g) | 19.7% |
| Sweet Potatoes | 618 mg | 1 medium sweet potato (130g) | 13.1% |
| Avocado | 485 mg | 1/2 avocado (100g) | 10.3% |
| Orange Juice | 441 mg | 1 cup (248g) | 9.4% |
| Cherries | 342 mg | 1 cup cherries (154g) | 7.3% |
| Milk | 342 mg | 1 cup (244g) | 7.3% |
| Grapes | 288 mg | 1 cup grapes (151g) | 6.1% |
| Broccoli | 288 mg | 1 cup chopped (91g) | 6.1% |
| Orange | 237 mg | 1 medium orange (131g) | 5.0% |
| Strawberries | 233 mg | 1 cup halves (152g) | 4.9% |
Foods high in potassium list
| Food | Potassium per serving | Serving size | %DV |
|---|---|---|---|
| Eggs | 69 mg | 1 large egg (50g) | 1.5% |
| Potatoes | 926 mg | 1 medium potato (173g) | 19.7% |
| Avocado | 485 mg | 1/2 avocado (100g) | 10.3% |
| Milk | 342 mg | 1 cup (244g) | 7.3% |
| Orange | 237 mg | 1 medium orange (131g) | 5.0% |
| Orange Juice | 441 mg | 1 cup (248g) | 9.4% |
| Broccoli | 288 mg | 1 cup chopped (91g) | 6.1% |
| Spinach | 167 mg | 1 cup raw (30g) | 3.6% |
| Carrots | 195 mg | 1 medium carrot (61g) | 4.2% |
| Rice | 65 mg | 1 cup cooked (186g) | 1.4% |
| Shrimp | 220 mg | 3 oz cooked shrimp (85g) | 4.7% |
| Mushrooms | 223 mg | 1 cup sliced (70g) | 4.7% |
| Peanut Butter | 95 mg | 1 tbsp (16g) | 2.0% |
| Oatmeal | 164 mg | 1 cup cooked oatmeal (234g) | 3.5% |
| Sweet Potatoes | 618 mg | 1 medium sweet potato (130g) | 13.1% |
| Almonds | 205 mg | 1 oz almonds (28g) | 4.4% |
| Strawberries | 233 mg | 1 cup halves (152g) | 4.9% |
| Grapes | 288 mg | 1 cup grapes (151g) | 6.1% |
| Pineapple | 180 mg | 1 cup chunks (165g) | 3.8% |
| Cherries | 342 mg | 1 cup cherries (154g) | 7.3% |
Potassium-rich foods chart (per 100g)
Foods by category
Legumes
Dairy
Fish and Seafood
Nuts and Seeds
Eggs and Protein Foods
What counts as high potassium?
A practical benchmark is about 20% Daily Value per serving, which is around 940 mg. Foods near or above that threshold are usually strong contributors in a normal day.
Potassium per 100g vs per serving
Per 100g helps compare foods on equal weight. Per serving is better for meal planning. Use both views together to avoid overestimating foods that are nutrient-dense but eaten in very small portions.
Disclaimer
Educational information only, not medical advice. If you have kidney conditions or personalized potassium restrictions, discuss intake targets with a licensed clinician.
Track potassium intake in BeyondCal
Use food logging to monitor potassium patterns, then compare with this list for practical food swaps.