High- and Low-Potassium Foods List (USDA Values)

High- and Low-Potassium Foods List

Everyday foods sorted by potassium, generated from USDA FoodData Central: one column for the highest per serving, one for the lowest. It is a reference list from the data — not renal medical advice.

Milligrams of potassium in the serving shown.

Higher in potassium

≥ 250 mg per serving

• Beet greens, cooked — 1 cup (144 g): 1,310 mg
• Swiss chard, cooked — 1 cup (175 g): 960 mg
• Potato, baked with skin — 1 medium (173 g): 925 mg
• Acorn squash, baked — 1 cup (205 g): 895 mg
• Lentils, cooked — 1 cup (198 g): 730 mg
• Split peas, cooked — 1 cup (196 g): 710 mg
• Edamame, cooked — 1 cup (155 g): 675 mg
• Butternut squash, baked — 1 cup (205 g): 580 mg
• Yogurt, plain low-fat — 1 cup (245 g): 575 mg
• Sweet potato, baked — 1 medium (114 g): 540 mg
• White beans, cooked — 1/2 cup (90 g): 505 mg
• Brussels sprouts, cooked — 1 cup (156 g): 495 mg
• Avocado — 1/2 fruit (100 g): 485 mg
• Lima beans, cooked — 1/2 cup (94 g): 480 mg
• Broccoli, cooked — 1 cup (156 g): 455 mg
• Green peas, cooked — 1 cup (160 g): 435 mg
• Cantaloupe — 1 cup (160 g): 425 mg
• Banana — 1 medium (118 g): 420 mg
• Spinach, cooked — 1/2 cup (90 g): 420 mg
• Carrots, raw — 1 cup (128 g): 410 mg

Lower in potassium

≤ 150 mg per serving

• Cheddar cheese — 1 oz (28 g): 20 mg
• White rice, cooked — 1/2 cup (79 g): 30 mg
• Pasta, cooked — 1/2 cup (70 g): 30 mg
• White bread — 1 slice (25 g): 35 mg
• Mozzarella, part-skim — 1 oz (28 g): 55 mg
• Cucumber, raw — 1/2 cup (52 g): 75 mg
• Popcorn, air-popped — 3 cups (24 g): 80 mg
• Cranberries, raw — 1 cup (100 g): 80 mg
• Cauliflower, cooked — 1/2 cup (62 g): 90 mg
• Green beans, cooked — 1/2 cup (63 g): 90 mg
• Whole-wheat bread — 1 slice (43 g): 110 mg
• Flaxseed, ground — 2 tbsp (14 g): 115 mg
• Chia seeds — 1 oz (28 g): 115 mg
• Blueberries — 1 cup (148 g): 115 mg
• Romaine lettuce — 1 cup (47 g): 115 mg
• Onion, raw — 1/2 cup (80 g): 115 mg
• Walnuts — 1 oz (28 g): 125 mg
• Bulgur, cooked — 1 cup (182 g): 125 mg
• Eggs, large (2) — 2 large eggs (100 g): 125 mg
• Cottage cheese, low-fat — 1/2 cup (113 g): 140 mg

This is a reference list built from USDA data, not medical advice. If you have kidney disease, follow your care team's guidance on how much potassium is right for you.

Generated from USDA FoodData Central data, July 2026. Values are per the serving shown for each food. MyPlate.food is an independent tool and is not affiliated with the USDA.

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