Potassium

Vegetables                                                              Potassium (mg)
Potato, 1 medium                                                    926
                                                   
Sweet Potato, 1 medium                                          540
Spinach, cooked, 1/2 cup                                         290
Zucchini, cooked, 1/2 cup                                        280
Tomato, fresh, 1/2 cup                                             210
Kale, cooked, 1/2 cup                                              150
Romaine lettuce, 1 cup                                             140
Mushrooms, 1/2 cup                                                 110
Cucumber, 1/2 cup                                                   80

Fruit
Banana, 1 medium                                                     420
Apricots, 1/4 cup                                                       380
Orange, 1 medium                                                      237
Cantaloupe chunks, 1/2 cup                                        214
Apple, 1 medium                                                        150

Nuts, seeds, and legumes
Cooked soybeans, 1/2 cup                                         440
Cooked lentils, 1/2 cup                                               370
Cooked kidney beans, 1/2 cup                                    360
Cooked split peas, 1/2 cup                                         360
Almonds, roasted, 1/3 cup                                          310
Walnuts, roasted, 1/3 cup                                            190
Sunflower seeds, roasted, 2 Tbsp                                124
Peanuts, roasted, 1/3 cup                                             120

Low-fat or fat-free milk and milk products
Milk, 1 cup                                                                  380
Yogurt, 1 cup                                                               370

Lean meats, fish, and poultry
Fish (cod, halibut, rockfish, trout, tuna), 3 oz                 200 - 400
Pork tenderloin, 3 oz                                                    370
Beef tenderloin, chicken, turkey, 3 oz                            210