Nutrition & bone health
Potassium rich foods
by Dr. Susan E. Brown, PhD
Potassium is a mineral of great importance to the body. The adult RDA for potassium at 4,700 mg (the equivalent of 13 half-cup servings of fruits and vegetables a day) is nearly four times that of calcium (at 1,200 mg). While it is widely known that potassium serves along with sodium to maintain critical fluid balance within the body, its role in bone health is less well appreciated. The role of potassium in bone health relates to the ability of selected potassium salts to neutralize bone-depleting metabolic acids. If these mineral salts are not consumed in the diet in adequate amounts, alkalizing mineral compounds are drawn from the bone to help reduce the acid state.
Food |
Portion size |
Potassium (mg) |
| Fresh vegetables |
| Asparagus |
1/2 cup |
165 |
| Avocado |
1/2 cup |
680 |
| Bamboo shoots, raw |
1 cup |
805 |
| Black-eyed peas, frozen, cooked |
1/2 cup |
414 |
| Broccoli |
1/2 cup |
205 |
| Carrot |
1 medium |
245 |
| Carrot juice |
1 cup |
490 |
| Celery |
1 stalk |
270 |
| Corn |
1/2 cup |
136 |
| Fava beans, cooked |
1/2 cup |
215 |
| Great Northern beans, cooked |
1 cup |
374 |
| Iceberg lettuce, raw |
1/2 head |
425 |
| Kidney beans, cooked |
1/2 cup |
314 |
| Kelp |
1 oz |
1500 |
| Lima beans, cooked |
1/2 cup |
581 |
| Lima beans, canned |
1/2 cup |
189 |
| Lima beans, frozen |
1/2 cup |
355 |
| Navy beans, cooked |
1/2 cup |
395 |
| Parsnips, cooked |
1/2 cup |
398 |
| Pinto beans, cooked |
1/2 cup |
574 |
| Potato |
1 medium |
782 |
| Potato, baked with skin |
1 medium |
844 |
| Seaweed, Spirulina, dried |
100 gr |
1363 |
| Soybeans, cooked |
1/2 cup |
486 |
| Spinach, cooked |
1/2 cup |
292 |
| Swiss Chard, cooked |
1 cup |
961 |
| Tomato, raw |
1 medium |
444 |
| Tomato paste, canned, no salt |
1/2 cup |
1221 |
| Winter squash |
1/2 cup |
470 |
| Fresh fruits |
| Apple |
1 medium |
182 |
| Apricots, dried |
1/4 cup |
318 |
| Apricots, canned |
1/2 cup |
294 |
| Apricots, raw |
1 small |
100 |
| Banana |
1 medium |
440 |
| Cantaloupe |
1/2 mellon |
825 |
| Currants, dried |
1/4 cup |
290 |
| Orange |
1 medium |
263 |
| Orange juice |
1 cup |
469 |
| Peach |
1 medium |
308 |
| Plums |
5 small |
150 |
| Prunes |
4 large |
300 |
| Prunes, dehydrated, cooked |
1/2 cup |
348 |
| Prunes, juice |
1 cup |
600 |
| Raisins, seedless |
1/4 cup |
370 |
| Strawberries |
1/2 cup |
122 |
| Watermelon |
1 cup |
158 |
| Unprocessed meats |
| Chicken |
3 oz |
350 |
| Hamburger |
3 oz |
480 |
| Lamb, leg |
3 oz |
241 |
| Pork |
3 oz |
335 |
| Roast beef |
3 oz |
224 |
| Fish |
| Cod |
3 oz |
345 |
| Flounder |
3 oz |
498 |
| Haddock |
3 oz |
297 |
| Scallops |
3.5 oz |
475 |
| Salmon |
3 oz |
378 |
| Tuna, drained |
3 oz |
224 |
| Grains |
| Bran buds |
1 cup |
1080 |
| Bran flakes |
1 cup |
248 |
| Raisin bran |
1 cup |
242 |
| Wheat flakes |
1 cup |
96 |
| Milk and milk products |
| Skim milk |
1 cup |
400 |
| Whole milk |
1 cup |
370 |
| Yogurt |
1 cup |
531 |
| Other |
| Pork & Beans, canned |
3/4 cup |
342 |
| Chili w/beans |
1 cup |
1090 |
| Chili con carne, w/beans, canned |
1 cup |
536 |
| Potatoes au gratin |
1 cup |
970 |
| Salt substitutes |
1 tsp |
1300-2378 |
| Spaghetti sauce, canned |
1 cup |
957 |
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Original Publication Date: 04/11/2000
Last Modified: 05/04/2009
Principal Author: Dr. Susan E. Brown, PhD