Image Credit: NatalieMaynor / Flickr

Which foods have the most potassium?

can you provide a link to the data on potassium levels of various foods?

Charlene / Originally Posted in Potassium and Autoimmune Disease


If you’re looking for the most concentrated sources of potassium, click here.

So the next time you see me do a video on fiber, for example, (like Relieving Yourself of Excess Estrogen) you can look up to see which foods have the most.

See Fat Burning Via Flavonoids and wonder where the heck you can find them? They’ve got the answer.

A consumer friendly version available in PDF form of some of the most common nutrients in some of the most common foods can be downloaded here. And for more depth you can browse through individual reports on each of the 36 food groups.

image credit: NatalieMaynor / Flickr


Michael Greger M.D., FACLM

Michael Greger, M.D. FACLM, is a physician, New York Times bestselling author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous "meat defamation" trial.

41 responses to “Which foods have the most potassium?

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    1. Beets, Beets they’re good for your heart? And so many other body parts. Should you eat them raw, cooked, juiced, or pickled?

      In a side by side comparison of pickled beets/boiled/raw the nutrients all remained just about equal however, for pickled beets the sodium content almost quadruples and the sugar content more than doubles.

  1. Some things that I have been told are very high in potassium are: coconut water, panela or natural cane sugar and molasses, however, I can’t find these on the chart. Any idea where they actually fall? Thank you very much.

  2. Thank you for all the work that you do. My husband and I became Vegans two months ago. Your videos are invaluable to us. Because my husband is a scientist he relies on facts. Whenever he quizzes me I refer him to your website. Thanks again Dr. Greger!!!

  3. I get a yeast smell and don’t eat hardly any processed food. Just fruits and veggies. Should I lay off the fruit or what else would you recommend as I’m vegan and eat lots of veggies? I also have dandruff. Any advice?

    Also this is random, but is there any nutritional value difference in the different types of whole wheats like red, white, and etc?

  4. Please help me understand the 4,700 mg per day standard for Potassium. I eat a
    whole-food plant-based diet, and log everything on a smartphone app.
    Potassium is one of the nutrients I have been tracking. I don’t think I
    have ever hit 4,700 mg of Potassium! It seems like an almost impossible
    target. It would take two pounds of baked potatoes – or a dozen bananas!

    Of course I could eat that many potatoes or bananas, but that would dominate my diet.

    I read up on the Institute of Medicine about the standard, and it
    seemed like they picked it because there seemed to be benefits to more
    Potassium and no ill effects to going that high. All well and good, but
    are we all supposed to actually strive to hit that number? We are told
    that we should not supplement Potassium, by Dr. Greger, Dr. Weil, and
    others. Canada has a standard of as I recall 1600mg.

    How much should I really be trying to get every day?

    Thanks for you help. I absolutely love the site!

    1. Hi wkever, Thanks for reposting your question. Hmmm a dozen bananas? I guess you’re right (I calculated about 11.3) if that is all you ate! What about beans? They are pretty high, 1 cup of black beans = 740mg. I feel like a balanced diet with plenty of plant-foods will give you 4700mg. Check out more of Dr. Greger’s links in the Answer section there is a way to find foods high in potassium if that is what you’re shooting for.


      1. I eat a whole can of beans nearly every day – that gives me about 1200mg for the 1.625 cups in the can. I would have to eat 4 whole cans of beans a day to get to the target.

        Could you provide an example food list for a day that reaches 4700mg of Potassium?

        I eat beans, greens, broccoli, and bananas every day and rarely come even close to the target.

        3 cups of raw spinach is 500mg. Sounds good, but it would take 28 cups of spinach to reach the target.

        It is discouraging when even the very best sources really are not all the dense.

        1. I don’t really have a menu, but I’ll try a food list if that is helpful? Did you see the database that shows food with potassium? That is really all I am calculating so I am just throwing out random foods. I think we forgot to mention potatoes. Bananas eat your heart out! The potato is IN :-)

          one large baked potato with skins = 1650mg
          1/4 cup salsa = 200mg (a guess) but a cup of tomatoes is 550mg
          one cup black beans = 740mg

          one banana = 500mg
          whole grain pita = 150mg
          1/4 cup hummus = 100mg
          2 celery stocks = 300mg
          1 orange = 250mg
          1 cup wild rice = 200mg

          1. Thanks, Joseph.

            You actually only got to 4050mg, and you used a monster potato (2/3 of a pound!), but we can throw another couple of bananas in there or 5 or 6 cups of greens. Dr. Greger is not big on white potatoes, and his preferred sweet potatoes are somewhat lower in potassium. It would take just over a pound of sweet potatoes to get the 1650mg – about 3 medium sweet potatoes.

            I discovered that the nutrient databases in MyFitnessPal and Cronometer seem to be missing potassium on quite a few foods. Very disappointing. I eat a whole can of beans, which should be well over 1000mg of Potassium, and the app scores it as zero because its database is poor!

            I dunno, man – it is still very difficult to get to 4700mg even with good data. You really have to work at it, and it is hard to measure as well because the most convenient tools seem to be lacking. This, combined with the fact that no food is extremely potassium-dense, makes it a chore to get to the target.

            I guess I will go back to not worrying about it. I eat beans, greens, and bananas every day so I know I am getting a fair amount, but knowing if I am hitting the target seems impractical.

            Thanks again!

            1. I have the same problem with potassium on my WFPB diet, but I also discovered using cron-0-meter that I am sometimes low on a few B vitamins even though I eat lots of grains and beans every day (including tofu and soymilk). It seems to me very hard to hit some of these targets on a 2000 calorie per day diet. I also find that if I eat the amount of nuts that seem recommended, my % of fat is typically ~ 30%.

              1. Checking cron-0-meter for foods I often eat, here is a list that results in 4266 mg of potassium (93%):

                1 cp chard 961 mg 20%
                1 cp spinach 574 mg 12%
                1 serv tofu (85 g) 480mg 10%
                1/2 cp broccoli 457 mg 10%
                1 med banana 423mg 9%
                1/2 cp tomato sauce 406 mg 9%
                1 cp soymilk 299 mg 6%
                1 cp kale 296 mg 6%
                1/3 cp steel cut oats 197 mg 7%
                1/2 med grapefruit 173 mg 4%

                So it is quite possible. I find it easier to use cron-0-meter and put in foods I typically eat. If you focus on potassium, e.g., a list pops up in order of contribution. (Of course it is only as good as cron-0-meter is accurate.)

  5. It looks as though lima beans are pretty darned good as far as potassium goes. Although not a whole plant food, I have been adding coconut water to my smoothies to boost potassium content. Yesterday’s potassium total was 4680.9 mgs., according to cronometer.

    1. OK, so this is outdated, as the USDA Agricultural Research Service (aka USDA ARS) does updates!
      (Well, at least as long as there is funding….)

      The link to data in various formats can be found here:

      The strange webpage location (Northeast Area, Beltsville, Maryland) is because that’s the location of the USDA ARS Nutrient Data Laboratory.

      That page gives the online searchable database url:

  6. I can reliably eat a low-sodium, high potassium plant-based diet, and have been doing so for quite awhile. Cronometer has informed me that my potassium-sodium ratio is now unacceptable. Instead of the usual problem with too much sodium and low potassium intake, I now seem to have the opposite situation. Is this a problem, and if it is, what should I do about it?

  7. In the potassium section of the book “How not to die” (p.45), it says that banana are not rich in potassium and very far from being rich in potassium (supposedly ranking 1611 on some USDA food nutrient database, which I am unable to consult), moreover you suggest sweet potatoes as being a good source of potassium. Yet you provide a link on nutrition to a document : Appendix 10. Food Sources of Potassium ( that put bananas content in potassium at 422 mg/100g, almost equal to sweet potatoes 542mg/100g. This is a HUGE contradiction compared with the information provided in the book and makes me question the credibility of the informations provided in the book. Please explain theses very divergent facts.

    1. I just found out that the ranks from the USDA database seems to be potassium/calorie and not potassium/gram, which now makes sense with other sources about the amount of potassium in bananas (which say it is a good source based on the ratio amount/gram or at least almost equivalent to sweet potatoes and white beans). Again, I think this is a very misleading information as it is presented in the book.

      1. Thank you very much Michael for your answer, I understand. By the way, your book is one of the best book on nutrition I have read, thank you very much for writing it. But as a scientist and health care provider I need to give the best advice to my patient, my quest for the search of truth is on going, everything needs to be debunked (as you know !). So let’s finish this discussion please. Ok, I finally found a way to consult the database. The ranking of raw bananas for potassium content is 990 in this document : 2015-2016 FNDDS At A Glance – FNDDS Nutrient Values. I won’t argue about the ranking, this may change over time, but I would like you to comment on this one last thing when you get a minute. Why recommend sweet potatoes as a good source of potassium, since they have or almost have, depending on the sources, the same potassium content as bananas. If this is a wrong information, could you provide a source that supports your saying. For the other recommandations : “greens, beans, and sweet potatoes.”, it would have been important to state that only certain beans and greens are a good source of potassium. Raw bananas do better than some beans and greens as a source of potassium. Poor bananas, can’t defend themselves, don’t be too hard on them :)

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