High-potassium diet

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Teens having picnic

What is potassium?

Potassium is an essential mineral that helps the muscles, heart and nerves work properly. Our body gets potassium from the foods we eat. It is mainly found in fruits, vegetables and whole grain products.

Potassium is carefully balanced by the kidneys. Too little potassium in the body can cause serious heart problems, and even death.

Read food labels

Some labels state the amount of potassium in a food. But remember that a food may still contain potassium even if potassium is not on the label.

Choose foods that have more than 200 mg of potassium per serving.

​ Food labels: Nutrition Facts (one serving)
Amount % Daily Value
PotassiumMore than 200 mgMore than 6%

Potassium content of foods

Almost all foods contain potassium. Choose high-potassium foods more often.

High potassium food choices


Choose fresh vegetables more often.

Best choices
Bamboo shoots, rawBeet greens
Broccoli, rawBok choi
Carrots, rawChinese cabbage; pak choi
Potatoes, fried, baked, instant mashed Pumpkin and squash
Rapini, rawSoy bean sprouts
Spinach, cookedSweet potato or yam
Tomatoes, cannedTomato paste, puree, juice; Clamato
Vegetable juicesWinter melon/squash


Choose fresh and dried fruit more often.

Best choices
ApricotsBanana and plantains
CoconutDragon fruit
Dried fruits: raisins, dates, dry figs, prunes, apricots, peachesFigs
Fruit cups or cocktails in syrupFruit juice* and nectars
Melon: honeydew, cantaloupe, muskNectarine
Peach, cannedPear, canned
Prune, juice and cannedRhubarb
Star fruit or carambolaTangelo

*Avoid grapefruit juice.

Breads and cereals

Best choices
Whole wheat and whole grain breads, bagels, English muffins, roti, chapatti, tortillas, crackers (for example bran, pumpernickel, dark rye, mixed grains)
Corn tortilla and Masa
Smart and Wonder+ breads
Baked products with bran, chocolate, raisins, molasses or nuts
Cereals: bran cereals (such as All-Bran, Bran Flakes, Raisin Bran), whole wheat cereals (such as Cheerios, Shreddies, Shredded Wheat, Mueslix) and cereal with dried fruits, raisins or nuts
Oat squares, oat bran and all oat cereals
Flours made from potato, soy, corn (cornmeal), chickpeas, barley, brown rice, rye or whole wheat
Pasta or noodles, brown or whole wheat
Rice, brown or wild

Milk and milk alternatives

Best choices
Chocolate milk
Milk, coconut
Milk, evaporated or powder
Milk, goat
Dairy products containing nuts, chocolate, carob, raisins, coffee or malt
Soy, rice or almond beverages containing nuts, chocolate, carob, raisins, coffee or malt
Yogurt, all types

Meat and meat alternatives

Best choices
Pork, roast and chop
Shellfish and molluscs (abalone, clams, mussels, oysters, scallops)
Beans, dry and canned (white, navy, kidney, black, lima, soy and other); chickpeas; lentils or dal; split peas; edamame
Egg substitute
Sunflower, sesame, poppy, amaranth and other seeds
Peanuts, almonds, pecans, walnuts and other nuts


Best choices
Coconut water; coconut milk
Tea, black
Fruit juices*: mangosteen juice (such as Xango), orange juice, prune juice
Vegetable juices
Malt or chocolate drinks (brands include Ovaltine, Milo, Nesquik); coffee substitutes (such as Postum)

*Avoid grapefruit juice.

Last updated: November 30th 2017