Food Sources of Potassium to Augment a Slow Carbohydrate Diet

To calculate mEq and mmol of potassium from mg of potassium, use 39 mg K⁺ = 1 mEq K⁺ = 1 mmol K^+7,8

Food	Elemental Potassium Content^1,3-6
	Milligrams (mg)	Milliequivalents (mEq) = Millimoles (mmol)
Dairy (serving size is 8 oz = 1 cup = 240 mL, unless otherwise indicated)
Milk, skim, whole, or buttermilk	350	9
Yogurt, low fat, plain	531	14
Fruits
Apricots, 5 dried	480	12
Avocado (1/4)	300	7-10
Banana (medium)	451	12
Cantaloupe (1/4)	412	11
Kiwi	252	6
Nectarine	288	7
Orange	300	7
Papaya (1/4)	390	10
Peach	305	8
Prunes, 5 dried	365	9
Raisins (1/2 cup = 4 oz = 120 gm)	553	14
Watermelon (1/16)	560	14
Juices (serving size is 4 oz = ½ cup = 120 mL)
Apple juice	148		4
Grapefruit juice	210		6
Orange juice, frozen	252		7
Pineapple juice	148		4
Prune juice	301		8
Tomato juice, low sodium	225		6
Nuts
Almonds, dry roasted (1 oz or 30 gm)	210		5
Salt substitutes (serving size is 1/4 tsp) (contain potassium chloride)
AlsoSalt	356		10
Morton Salt Substitute, NoSalt, Nu-Salt	610-795		15-20
Vegetables (serving size is 8 oz = 1 cup = 240 mL, unless otherwise indicated)
Acorn squash, cooked	896		23
Beets	530		13
Broccoli, frozen, cooked	332		9
Brussel sprouts, cooked	494		13
Butternut squash, cooked	583		15
Collards, frozen, cooked	427		11
Kidney beans, cooked	713		18
Lentils, cooked	731		19
Lettuce, 1 head Boston	419		10
Lima beans, frozen, cooked	700		18
Mushrooms	550		14
Pinto beans, cooked	800		20
Potato, baked with skin	844		21
Potato without skin	600		15
Pumpkin, canned	506		12
Soybeans, cooked	972		24
Spinach, raw, cooked	838		21
Split peas, cooked	710		18
Sweet potato, baked with skin	350		9
Tomato	251-273		7
White navy beans, cooked	669		18
Zucchini, cooked, sliced	456		12