Potassium is a mineral found naturally in most foods.  Most fruits, juices, and vegetables are high in potassium, especially when eaten raw. Significant amounts of potassium are lost when fruits and vegetables are cooked and the cooking liquid is discarded. Each serving contains approximately 10 mEq or 390 mg of potassium in the amount indicated.
| Fruits | Amount |
| Avocado | 1/3-1/2 cup |
| Banana – small | 1 |
| Canned apricot halves | 5 |
| Cantaloupe – medium | 1/2 |
| Cooked dried apricot halves | 8 |
| Dates – dried, pitted, cut | 1/3 cup |
| Dates – pitted, medium, natural | 4 |
| Dried figs – medium | 4 |
| Fresh oranges – large | 1 |
| Fresh peach – medium | 2 |
| Fresh plums – Dawson, medium | 3 |
| Honey dew melon – medium | 1-2″ wedge |
| Mango – raw | 1 |
| Melon balls – frozen | 1 cup |
| Papaya – raw, large | 3/4 cup |
| Persimmon – large | 1 |
| Plantain – small | 1 |
| Prunes – dried, cooked | 1 cup |
| Raisins | 3 tbsp |
| Tomato – Raw, medium | 1 |
| Watermelon | 1 slice |
| Juices | Amount |
| Apricot nectar | 1 cup |
| Grapefruit juice | 1 cup |
| Grapefruit/Orange juice | 1 cup |
| Orange juice | 1 cup |
| Prune juice | 3/4 cup |
| Tangerine juice | 1 cup |
| Tomato juice | 3/4 cup |
| Dairy Products | Amount |
| Buttermilk | 1 cup |
| Milk – whole or low fat | 1 cup |
| Vegetables | Amount |
| Baked potato – small | 1 |
| Boiled potato – in skin, medium | 1 1/2 cups |
| Cooked beet greens | 1/2-2/3 cup |
| Cooked broccoli – large stalk | 1 1/2 |
| Cooked Brussels sprouts | 1 cup |
| Cooked collard greens | 3/4 cup |
| Cooked dandelion greens | 3/4 cup |
| Cooked dry beans | 1/2 cup |
| Cooked dry peas | 1/2-3/4 cup |
| French fried potatoes | 10 pieces |
| Fried potatoes, from raw | 1/3 cup |
| Leaf spinach – frozen, cooked | 3/4 cup |
| Mushrooms – large, raw | 4 |
| Mushrooms – small, raw | 10 |
| Parsnips – cooked | 1/2 cup |
| Raw mature soybeans | 2 tbsp |
| Sweet potato – baked, medium | 1 |
| Winter squash – baked | 1/2 cup |
| Miscellaneous | Amount |
| Almonds – roasted & salted | 2 ounces |
| Brazil nuts – medium | 15 |
| Light molasses | 4 tsp |
| Light salt | 1/2 tsp |
| Peanut butter | 3 tbsp |
| Peanuts – roasted | 3 1/2 tbsp |
| Salt substitute | 1/6 tsp |
| Tomato paste | 3 tbsp |
| Tomato puree | 5-6 tbsp |
