The recommended 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 provider 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
