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15 Fruits & Vegetables High In Potassium

What foods are high in potassium mineral? Raisins, avocados, portabella mushrooms... Discover more in our interactive infographic.
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Potassium Fruits & Vegs

Tomatoes / sun dried

Tomatoes
Potassium per 100g:
3427 mg
total
90% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
76% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
73% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
73% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
73% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
73% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
73% of AI(Adequate Intake) ?
for men, 70+ yrs
90% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
76% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
73% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
73% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
73% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
73% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
73% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Carrots / dehydrated

Carrots
Potassium per 100g:
2540 mg
total
67% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
56% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
54% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
54% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
54% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
54% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
54% of AI(Adequate Intake) ?
for men, 70+ yrs
67% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
56% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
54% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
54% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
54% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
54% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
54% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Raisins / seedless

Raisins
Potassium per 100g:
749 mg
total
20% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
17% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
16% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
16% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
16% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
16% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
16% of AI(Adequate Intake) ?
for men, 70+ yrs
20% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
17% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
16% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
16% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
16% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
16% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
16% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Longans / dried

Longans
Potassium per 100g:
658 mg
total
17% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
15% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
14% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
14% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
14% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
14% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
14% of AI(Adequate Intake) ?
for men, 70+ yrs
17% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
15% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
14% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
14% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
14% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
14% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
14% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Avocados / raw

Avocados
Potassium per 100g:
455 mg
total
12% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
10% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for men, 70+ yrs
12% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
10% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Plantains, green / fried

Plantains, green
Potassium per 100g:
482 mg
total
13% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
11% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for men, 70+ yrs
13% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
11% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
10% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
10% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
10% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
10% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
10% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Portabella mushroom / grilled

Portabella mushroom
Potassium per 100g:
437 mg
total
12% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
10% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
9% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
9% of AI(Adequate Intake) ?
for men, 70+ yrs
12% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
10% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
9% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
9% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Garlic / raw

Garlic
Potassium per 100g:
401 mg
total
11% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
9% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
9% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
9% of AI(Adequate Intake) ?
for men, 70+ yrs
11% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
9% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
9% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
9% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
9% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
9% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
9% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Mushrooms, white / stir-fried

Mushrooms, white
Potassium per 100g:
396 mg
total
10% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
9% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
8% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
8% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
8% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
8% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
8% of AI(Adequate Intake) ?
for men, 70+ yrs
10% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
9% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
8% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
8% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
8% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
8% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
8% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Potatoes, flesh / boiled, cooked in skin

Potatoes, flesh
Potassium per 100g:
397 mg
total
10% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
9% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
8% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
8% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
8% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
8% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
8% of AI(Adequate Intake) ?
for men, 70+ yrs
10% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
9% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
8% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
8% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
8% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
8% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
8% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Pak-choi / boiled, drained

Pak-choi
Potassium per 100g:
371 mg
total
10% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
8% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
8% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
8% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
8% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
8% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
8% of AI(Adequate Intake) ?
for men, 70+ yrs
10% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
8% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
8% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
8% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
8% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
8% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
8% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Passion fruit, purple / raw

Passion fruit, purple
Potassium per 100g:
348 mg
total
9% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
8% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
7% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
7% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
7% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
7% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
7% of AI(Adequate Intake) ?
for men, 70+ yrs
9% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
8% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
7% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
7% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
7% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
7% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
7% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Persimmons / raw

Persimmons
Potassium per 100g:
310 mg
total
8% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
7% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
7% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
7% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
7% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
7% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
7% of AI(Adequate Intake) ?
for men, 70+ yrs
8% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
7% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
7% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
7% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
7% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
7% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
7% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Currants, red & white / raw

Currants, red & white
Potassium per 100g:
275 mg
total
7% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
6% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
6% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
6% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
6% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
6% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
6% of AI(Adequate Intake) ?
for men, 70+ yrs
7% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
6% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
6% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
6% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
6% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
6% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
6% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
Potassium Fruits & Vegs

Loquats / raw

Loquats
Potassium per 100g:
266 mg
total
7% of AI(Adequate Intake) ?
for men, 4 - 8 yrs
6% of AI(Adequate Intake) ?
for men, 9 - 13 yrs
6% of AI(Adequate Intake) ?
for men, 14 - 18 yrs
6% of AI(Adequate Intake) ?
for men, 19 - 30 yrs
6% of AI(Adequate Intake) ?
for men, 31 - 50 yrs
6% of AI(Adequate Intake) ?
for men, 51 - 70 yrs
6% of AI(Adequate Intake) ?
for men, 70+ yrs
7% of AI(Adequate Intake) ?
for women, 4 - 8 yrs
6% of AI(Adequate Intake) ?
for women, 9 - 13 yrs
6% of AI(Adequate Intake) ?
for women, 14 - 18 yrs
6% of AI(Adequate Intake) ?
for women, 19 - 30 yrs
6% of AI(Adequate Intake) ?
for women, 31 - 50 yrs
6% of AI(Adequate Intake) ?
for women, 51 - 70 yrs
6% of AI(Adequate Intake) ?
for women, 70+ yrs
Comment /
/

Adequate Intake (AI)

The recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake by a group (or groups) of apparently healthy people that are assumed to be adequate; used when an RDA cannot be determined.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs