Quick Quiz: What Foods are High in Potassium?

Which of the following foods is highest in potassium?

a) 1 cup yogurt
b) ½ cup cooked spinach
c) 1 medium banana
d) ½ avocado
e) 1 cup cooked chopped broccoli
f) 1 4 oz pork chop (boneless)

(Answer below)











Answer: The yogurt. Here are the foods in order of potassium content:

• 1 cup yogurt – 573 mg potassium (Info on yogurt in low carb diets)
• 1 4 oz pork chop (boneless) – 514 mg
• 1 cup cooked chopped broccoli – 458 mg
• ½ avocado – 436 mg
• 1 medium banana – 422 mg
• ½ cup cooked spinach – 420 mg

Other high potassium low carb foods include:

• 4 oz beef (sirloin) 495 mg
• 4 oz grilled salmon – 480 mg
• 1 cup chopped chicken breast meat – 358 mg
• 2 Tablespoons tomato paste – 342 mg
• 1 3X3” Miracle Brownie – 333 mg (chocolate is high in potassium)
• 1 cup raw cauliflower – 303 mg
• 2 T peanut butter – 240 mg
• 1 cup black tea - 88 mg

Other high potassium (but high carb) foods: potatoes, oranges

Source: USDA National Nutrient Database for Standard Reference, Release 18