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Quick Quiz: What Foods are High in Potassium?

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Updated October 14, 2013

Quick Quiz: What Foods are High in Potassium?

How much do you know about potassium in foods? Which of the following foods do you think 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. As you can see, they are all fairly high in potassium.  The daily recommended intake for potassium is 4700 mg daily.

Other high potassium low carb foods include:

  • 3 oz canned clams - 534 mg
  • 4 oz beef (sirloin) 495 mg
  • 4 oz grilled salmon – 480 mg
  • 1 cup raw mushrooms - 390 mg
  • 1 cup whole milk - 369 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
  • 6 asparagus spears - 194 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
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