Figuring out potassium.

Potassium is found widely in fruits and vegetables and some are much higher than others. Let’s clarify what high, medium or low in potassium actually is and look at some examples of foods that fit into these three categories
Potassium symbol

  • Ingredients with 150mg K+ or less per serving are LOW in potassium

    Fruit examples: Apple, Apricots, Blueberries, Cranberries, Raspberries, Strawberries, Dragon fruit, Durian, Grapes, Grapefruit, Honeydew, Lemon/Lime, Longan, Mangosteen, Pineapple, Guava, Pear, Passionfruit, Rambutan, Watermelon

    Vegetable examples: Bean sprouts, Cabbage/Lettuce, Red and green chili, Onion, Cucumber, Eggplant, Leek, Kale, Peas, Squash, Zucchini

    Other food examples: White rice, White bread/pasta, Sponge and plain cakes

  • Ingredients with 150-250mg K+ per serving are MEDIUM in potassium

    Fruit examples: Cherries, Papaya, Lychee, Peach, Persimmon, Plum, Pomelo, Tangerine

    Vegetable examples: Asparagus, Broccoli, Cauliflower, Carrot, Okra, Celery, Corn, Snow peas

  • Ingredients with over 250mg K+ per serving are HIGH in potassium

    Fruit examples: Avocado, Apricots, Banana, Dates, Nectarines, Cantaloupe, Kiwi, Prunes, Jackfruit, Mango, Oranges, Pomegranate, Raisins

    Vegetable examples: Beetroot, Bamboo shoots, Coconut, Mushrooms, Potatoes, Pumpkin, Spinach, Peas, lentils, beans, legumes, Sweet potatoes, Yam, Lotus root, Tomato, Seaweed

    Other food examples: Brown/wild rice, Wholemeal cereals/bread/pasta/biscuits, Dairy products- milk/yogurt, Chocolate, Nuts and seeds, Bran and bran products, Herbal products

Low in potassium

Examples

  • Apple

    Apricots

    Blueberries

    Cranberries

    Raspberries

    Strawberries

    Dragon fruit

    Durian

    Grapes

    Grapefruit

    Honeydew

    Lemon/Lime

    Longan

    Mangosteen

    Pineapple

    Guava

    Pear

    Passionfruit

    Rambutan

    Watermelon

  • Bean sprouts

    Cabbage/Lettuce

    Red and green chili

    Onion

    Cucumber

    Eggplant

    Leek

    Kale

    Peas

    Squash

    Zucchini

  • White rice

    White bread/pasta

    Sponge and plain cakes

Medium in potassium

Examples

  • Cherries

    Papaya

    Lychee

    Peach

    Persimmon

    Plum

    Pomelo

    Tangerine

  • Asparagus

    Broccoli

    Cauliflower

    Carrot

    Okra

    Celery

    Corn

    Snow peas

High in potassium

Examples

  • Avocado

    Apricots

    Banana

    Dates

    Nectarines

    Cantaloupe

    Kiwi

    Prunes

    Jackfruit

    Mango

    Oranges

    Pomegranate

    Raisins

  • Beetroot

    Bamboo shoots

    Coconut

    Mushrooms

    Potatoes

    Pumpkin

    Spinach

    Peas, lentils, beans, legumes

    Sweet potatoes

    Yam

    Lotus root

    Tomato

    Seaweed

  • Brown/wild rice

    Wholemeal cereals/bread/pasta/biscuits

    Dairy products- milk/yogurt

    Chocolate

    Nuts and seeds

    Bran and bran products

    Herbal products