Foods high in potassium list

The most common foods recommended to replace potassium are oranges and bananas.  Many other foods are rich in potassium.  The average American diet contains 60-120 points of potassium per day.  If you are on blood pressure medication and your doctor tells you to eat potassium foods, a good rule of thumb to follow is to eat about 20 extra potassium points per day. The list contains the food value of potassium.  It would be a good idea to first study how much potassium you are eating each day.Write down everything you eat each day, and the potassium points and add up an average.  Then try to add an extra 20 points to that average by choosing foods from the list that are rich in potassium.
Some people who have kidney problems may need to restrict potassium.  Be sure that your doctor specifically tells you that you need more potassium before you add more to your diet.

Foods high in potassium list

FoodAmountPotassium
Points
---Milk & Milk Products---
*Cheese1 oz1
*Chedder1/2 c2
*Cottage4 Tbs1
*Process, American1 oz1
Cream:
Half-n-Half2 Tbs1
Sour Commercial1/4 c1
Ice Cream1/2 c3
Ice Milk1/2 c6
Milk, Whole, 2%, Skim, Butter1 c9
Evaporated, Skim, or Whole1/2 c9
"instant" Dry Skim Milk Powder1/3 c9
Yogurt, Plain1c 9
---Vegetables---
Asparagus, Cooked1/2c4
Beans, Green Cooked1/2c2
Beets, Cooked1/2c5
Broccoli, Cooked1 lg. stalk7
Brussel Sprouts, Cooked1/2 c5
Cabbage:
Cooked1/2 c4
Raw1 c shredded6
Carrots:
Cooked1/2 c6
Raw small v. cap3 med. sticks4
Cauliflower, Cooked1 c5
Celery, Raw1 lg. stalk4
Cucumber, Raw1 med.4
Eggplant, Cooked1/2 c4
Escarole, Raw4 lg. leaves8
Greens: Chards, Collards, Dandelion, Kale,
Mustard, Spinach, Turnip Cooked
1/2 c7
Lettuce, Raw4 lg. leaves4
Mushrooms
Cooked1/2 c5
Raw10 sm.11
Okra, Cooked1/2 c4
Onions:
Cooked1/2 c3
Green, Raw53
Peas, Green, Cooked1/2 c4
Pepper, Green, Raw1 shell5
Pumpkin, Cooked1/2 c6
Radishes, Raw8-10 med.8
Rhubarb, Raw1 c cubed6
Rutabaga, Cooked1/2 c4
*Sauerkraut1/3 c2
Squash:
Summer, Cooked1/2 c4
Winter, Cooked1/2 c12
Tomato:
Cooked 1/2 c6
Rawmedium6
*Tomato Juice1 c14
Turnips, Cooked1/2 c4
---Fruit---
Apple, Raw1 sm. (2"dia)2
Applesauce, Cooked1 c4
Apricots:
Fresh or Canned2 med.7
Dried2 med.5
Avocado1/8 (4"dia)4
Banana1 sm.9
Berries:
Blackberries, Fresh or Canned1 c7
Blueberries, Fresh1 c3
Blueberries, Canned1 c4
Cranberries, Raw or Sauce1 c2
Raspberries1 c6
Strawberries10 lg or 2/3 c4
Cantaloupe1/4 c (6" dia)10
Cherries, Raw, Canned1/2 c3
Dates, Dried2 med.2
Figs:
Canned 34
Dried1 sm.2
Grapefruit:
Canned 1/2 c4
Raw1/2 sm.3
Grapefruit Juice1/2 c5
Grapes 12 med.3
Grape Juice1/2 c4
Honeydew Melon1/8 (7" dia)10
Mango1 sm.7
Nectarine2 med.11
Orange1 sm.5
Orange Juice 1/2 c5
Papaya1/3 med6
Peach, Raw or Canned1 med. or
1/2 c
5
Pear, Raw or Canned1 med. or
1/2 c
3
Pineapple, Raw or Canned1 med. slice3
Pineapple Juice1/2 c5
Plums, Fresh or Canned3 med.8
Prunes, Dried, Cooked 47
Raisins, Dried2 Tbs3
Tangerine1 lg.3
Watermelon1 c diced4
---Startchy Foods---
Beans:
Baked, No Pork1/3 c7
Bread:
*Biscuit1 (2"dia)5
Bread1 slice1
Hamburger Bun1 (30g)1
Cornbread1 (1 1/2" cube)1
Muffin1 (2" dia)1
Cereal:
All Bran 1/2 c8
Corn Flakes3/4 c1
Cream of Wheat, Quick, Cooked1/2 c0
Cream of Wheat, Reg, Cooked1/2 c0
Farina, Cooked1/2 c0
Oatmeal, Cooked1/2 c2
Pettijohns, Cooked1/2 c3
Rice, Puffed3/4 c1
Wheat Germ3 Tbs6
Wheat Shredded 2 biscuits4
Corn:
Corn1/3 c5
Popped, Unbuttered1 c0
Cornmeal, Dry1/4 c1
Crackers:
Graham2- 2 1/2" sq.2
*Oyster201
*Round, Thin61
*Saltines51
Flour:
Flour2 1/2 Tbs1
*Self Rising1 Tbs0
Grits, Cooked1/2 c0
Macaroni, Cooked 1/2 c2
Noodles, Cooked 1/2 c1
Parsnips, Cooked1/2 c10
Peas, Dry, Cooked1/2 c8
Dry, Cooked1/2 c14
Green Lima, Cooked1/2 c14
Potato:
Sweet or Yams1/4 c or 1/2 sm.4
White, Baked1/4 c or 1/2 sm.13
White, Boiled, Peeled1/4 c or 1/2 sm.7
Rice, Cooked1/2 c1
Spaghetti, Cooked1/3 c2
---Protein Foods---
Egg:
Whole, Medium12
White, Medium11
Fish:
Clams1 oz2
Crabmeat1/4 c1
Fresh:
Cod, Haddock, Halibut, etc.1 oz3
Lobster1/4 c2
Mackerel1 oz3
Oysters2-3 med.2
*Salmon, Canned1 oz3
*Sardines3 med.5
Scallops1 oz3
Shrimp5 sm.1
*Tuna, Canned1 oz3
*Frankfurter1 (8-9 lb)3
Liver, Sweetbreads1 oz3
*Lunch Meat1 slice (4" dia)2
Meat, Cooked
Beef, Lamb, Pork, Poultr, Heart, Veal1 oz3
*Peanut Butter2 Tbs5
---Fats---
Bacon1 slice 1
Butter1 tsp0
Margarine1 tsp0
Salad Dressing:
*French Dressing2 Tbs0
Mayonnaise1 tsp0
---Miscellaneous---
*Boullion Cube13
Cake:
Angel (no icing)1/10 cake1
Chocolate (no icing)1 pc (2x3x2")2
Plain (no icing)1 cupcake1
Sponge (no icing)1/10 cake1
*Catsup
Chocolate, Sweet6 Tbs9
Chocolate, Sweet1 sq/ 1 oz2
Cocoa, Dry2 Tbs5
Coffee4 c12
Gelaton, Clear FlavoredAny Amt.0
Honey5 Tbs1
Jelly or Jam5 Tbs2
Malted Mild Powder1 Tbs2
Molasses:
Blackstrap1 Tbs15
Light1 Tbs8
*Mustard, Prepared1 Tbs1
*Pickle, Dill1 lg.5
Sherbet1/2 c1
Sugar:
Brown2 Tbs2
White2 Tbs0
Syrup:
Corn:2 Tbs0
Maple1 Tbs1
Tea4 c8
Tomato Puree6 Tbs11
Vinegar2 Tbs1
Nuts, Peanuts, Unsalted18 sm.5
Oil or Cooking Fat1 tsp0
Olives51

* Denotes Food Very High in Sodium