Nutrient guide
Potassium-rich foods
Vegetables, fruit and beans are the main sources of potassium, led by potatoes and leafy greens. Here is how much adults are advised to get each day, and 15 common foods ranked by potassium per serving.
What is potassium?
Potassium is a mineral that every cell needs. It helps nerves and muscles, including the heart, work normally and plays a part in the body's fluid balance.
Fruits and vegetables are the main sources, especially potatoes, leafy greens, beans, tomatoes and bananas, along with fish, milk and juices.
How much potassium do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 2,600 mg | 3,400 mg |
| 31–50 years | 2,600 mg | 3,400 mg |
| 51 years and older | 2,600 mg | 3,400 mg |
Type of value: Adequate Intake (AI), used where there is not enough evidence to set an RDA. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Potassium in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Baked potato with skin | 1 piece (173 g) | 926 | 535 |
| Beet greens (cooked) | ½ cup (72 g) | 654 | 909 |
| Coconut water | 1 cup (240 g) | 600 | 250 |
| Baked sweet potato | 1 piece (114 g) | 542 | 475 |
| Clams (cooked) | 3 oz (85 g) | 534 | 628 |
| Wild Atlantic salmon (cooked) | 3 oz (85 g) | 534 | 628 |
| Tomato juice (no salt added) | 1 cup (243 g) | 527 | 217 |
| White beans (cooked) | ½ cup (90 g) | 502 | 561 |
| Orange juice | 1 cup (248 g) | 496 | 200 |
| Avocado | ½ piece (101 g) | 487 | 485 |
| Swiss chard (cooked) | ½ cup (88 g) | 480 | 549 |
| Halibut (cooked) | 3 oz (85 g) | 449 | 528 |
| Yellowfin tuna (cooked) | 3 oz (85 g) | 448 | 527 |
| Acorn squash (baked) | ½ cup (103 g) | 448 | 437 |
| Orange juice with added calcium and vitamin D | 1 cup (249 g) | 443 | 178 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 170093, 170376, 170174, 168483, 171975, 171998, 170545, 175203, 169098, 171705, 170401, 174201, 172006, 169293, 169101.
How to see your own potassium intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Potassium is one of four micronutrients on the Track Macro dashboard, shown as a share of your own target next to fiber, omega-3 and magnesium.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
Download on theApp StoreQuestions
How much potassium do adults need per day?
U.S. reference values for adults are 2,600 mg a day for women and 3,400 mg for men.
Which foods are highest in potassium?
Among the foods in the table, baked potato with skin (926 mg), beet greens (654 mg), and coconut water (600 mg) have the most per serving. Per 100 g, the most concentrated are beet greens (909 mg), clams (628 mg), and wild Atlantic salmon (628 mg).
How can I track my potassium intake?
Log your meals in Track Macro. Potassium appears on the dashboard against your own target, and the free All nutrients view shows it today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.