The Adequate intake (AI) of potassium varies based on age for adults:
1 mEq of potassium is equivalent to 39.1 mg of elemental potassium.
See our Potassium monograph for details on children and pregnancy/lactation data.
| Food | Standard serving | Amount per serving |
| Apricots (dried) | ½ cup | 930 mg | 23.8 mEq |
| Artichoke | 1 medium (120 grams) | 342 mg | 8.8 mEq |
| Avocado | 1 cup (about 1 fruit) | 728 mg | 18.7 mEq |
| Banana | 1 medium (2-3" diameter) | 451 mg | 11.6 mEq |
| Brussels sprouts (cooked) | ½ cup | 315 mg | 8.1 mEq |
| Cherries | 1 cup | 333 mg | 8.5 mEq |
| Coconut water (unsweetened) | 1 cup | 404 mg | 10.4 mEq |
| Edamame (green soybeans, cooked) |
1 cup | 675 mg | 17.3 mEq |
| Grapefruit | 1 fruit (308 grams) | 416 mg | 10.7 mEq |
| Hazelnuts | ½ cup | 459 mg | 11.8 mEq |
| Jackfruit | 1 cup (sliced) | 739 mg | 18.9 mEq |
| Kiwi | 1 fruit (75 grams) | 148 mg | 3.8 mEq |
| Orange juice (100%, fortified) | 1 cup | 442 mg | 11.3 mEq |
| Pomegranate juice (100%) | 1 cup | 530 mg | 13.6 mEq |
| Potato (baked, with skin) | 1 medium (285 grams) | 1520 mg | 39 mEq |
| Quinoa (cooked) | 1 cup | 318 mg | 8.2 mEq |
| Raisins | ½ cup | 595 mg | 15.3 mEq |
| Spinach (cooked) | 1 cup | 1180 mg | 30.3 mEq |
| Spinach (raw) | 1 cup | 140 mg | 3.6 mEq |
| Strawberries | 1 cup | 230 mg | 5.9 mEq |
| Tomato juice | 1 cup | 527 mg | 13.5 mEq |
| White beans (canned) | ½ cup | 595 mg | 15.3 mEq |
| Yam (cooked) | 1 cup | 911 mg | 23.4 mEq |
| Yogurt (plain, low fat) | 1 cup | 573 mg | 14.7 mEq |
*For a complete list of potassium rich foods, see the USDA Food Composition Databases.
