Minerals
Potassium sources: fruit, vegetables and legumes
Explore potassium in fruit, vegetables, legumes and chicken, accounting for preparation and edible grams.
How to use this guide
Records from different groups
This selection includes different food groups rather than looking only at fruit. Boiled beans and chickpeas, raw produce and cooked chicken have different preparation states.
The role of preparation
Boiling, draining and canning liquid can change the portion eaten. Use the table for the food specified by the record, rather than generalizing to a dish including cooking liquid.
Do not turn amounts into a personal target
Recorded mg is not a daily target or an amount suitable for everyone. NIH treats requirements and special circumstances separately; this table compares food measurements.
Recorded values of selected foods
Check preparation in each food name and provenance in the last column.
| Food record | Potassium (mg) | Energy (kcal) | Source |
|---|---|---|---|
| Unsalted boiled white beans | 561 mg | 139 kcal | USDA (12/2025) |
| Boiled chickpeas | 291 mg | 164 kcal | USDA FoodData Central |
| Banana | 358 mg | 89 kcal | USDA |
| Green kiwi | 312 mg | 61 kcal | USDA (12/2025) |
Calculate your own serving
Enter edible grams. Calculations use the selected record’s per-100 g measurements.
Potassium
561 mg
Energy
139 kcal
Measurement × grams / 100. Missing data is not zero; this is not a recommended intake.
Questions about this guide
This selection includes different food groups rather than looking only at fruit. Boiled beans and chickpeas, raw produce and cooked chicken have different preparation states.
Boiling, draining and canning liquid can change the portion eaten. Use the table for the food specified by the record, rather than generalizing to a dish including cooking liquid.
Recorded mg is not a daily target or an amount suitable for everyone. NIH treats requirements and special circumstances separately; this table compares food measurements.