Potassium-rich foods: what they contain and why potassium matters
Potassium is the primary intracellular cation in human physiology, required for maintaining cellular fluid volume and transmembrane electrochemical gradients [WHO]. Through the activity of adenosine triphosphatase enzymes, potassium facilitates the transmission of action potentials across nerve fibers and the contraction of skeletal and cardiac muscle tissues [ICMR-NIN].
Last reviewed: 2026-09-05
How much potassium is in common foods
Values represent milligrams (mg) of potassium per 100 g edible portion, compiled from reference food composition databases.
| Food | Potassium per 100 g | Source |
|---|---|---|
| Soya bean (dry raw) | 1729 mg | ICMR-NIN |
| Kidney beans (Rajma) (dry raw) | 1359 mg | ICMR-NIN |
| Dried apricots (dried) | 1162 mg | USDA |
| Cowpea (Lobia) (dry raw) | 1131 mg | ICMR-NIN |
| Green gram (Moong) (whole dry raw) | 843 mg | ICMR-NIN |
| Bengal gram (Chana) (whole dry raw) | 822 mg | ICMR-NIN |
| Raisins (seedless) | 749 mg | USDA |
| Lentils (Masoor) (whole dry raw) | 677 mg | ICMR-NIN |
| Coriander leaves (fresh raw) | 630 mg | ICMR-NIN |
| Spinach (raw) | 558 mg | USDA |
| Potato (baked with skin) | 535 mg | USDA |
| Atlantic salmon (cooked) | 490 mg | USDA |
| Sweet potato (baked in skin) | 475 mg | USDA |
| Tomato puree (canned) | 439 mg | USDA |
| Potato (raw) | 421 mg | USDA |
| Kidney beans (boiled) | 403 mg | USDA |
| Lentils (boiled) | 369 mg | USDA |
| Banana (raw) | 358 mg | USDA |
| Black pomfret (raw) | 350 mg | ICMR-NIN |
| Amaranth leaves (fresh raw) | 341 mg | ICMR-NIN |
| Sweet potato (raw) | 337 mg | USDA |
| Rohu (raw) | 320 mg | ICMR-NIN |
| Tender coconut water (liquid) | 290 mg | ICMR-NIN |
| Drumstick leaves (Moringa) (fresh raw) | 259 mg | ICMR-NIN |
| Tomato (raw ripe) | 237 mg | USDA |
| Plain yoghurt (low fat) | 234 mg | USDA |
| Plain yoghurt (whole milk) | 155 mg | USDA |
Potassium and your blood test
Serum potassium is a routine part of a kidney and electrolyte panel. If you have a lab report, ReadMyReport explains what your potassium result means for you.
Frequently asked questions
- What is the primary physiological function of potassium in the body?
- Potassium functions as the main cation inside human cells, where it balances sodium to regulate osmotic pressure, maintains cellular resting membrane potentials, and enables electrical signaling in nerves and muscles [WHO].
- How does hydration during cooking alter the potassium concentration of legumes per 100 g?
- Legumes uptake substantial water during cooking, reducing concentration per weight; for instance, dry raw kidney beans measure 1359 mg per 100 g [ICMR-NIN], whereas boiled kidney beans measure 403 mg per 100 g [USDA].
- What is the potassium concentration of tender coconut water?
- Tender coconut water contains 290 mg of potassium per 100 g [ICMR-NIN].
- How does cooking in water influence potassium retention in vegetables?
- Because potassium is a freely soluble monovalent ion, submerging vegetables in boiling water causes potassium to leach into the cooking liquid, whereas dry-heat methods like baking preserve the mineral in the tissue [USDA].
- What is the measured potassium content of baked potatoes compared to raw bananas?
- Baked potato with skin contains 535 mg of potassium per 100 g, while raw banana contains 358 mg per 100 g [USDA].
- What potassium values are found in common fish varieties?
- Raw freshwater Rohu fish contains 320 mg of potassium per 100 g [ICMR-NIN], and cooked Atlantic salmon contains 490 mg of potassium per 100 g [USDA].
Sources
- USDA FoodData Central — USDA FoodData Central, Agricultural Research Service. https://fdc.nal.usda.gov/
- ICMR-NIN — Indian Food Composition Tables 2017, National Institute of Nutrition. https://www.nin.res.in/
- WHO — World Health Organization — Guideline: Potassium intake for adults and children, 2012. https://www.who.int/