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Current Dietary Guidelines

Dietary Guidelines for Americans Current Dietary Guidelines 2020-2025 Dietary Guidelines and Online Materials
Food Sources of Select Nutrients Food Sources of Potassium

Current Dietary Guidelines

2020-2025 Dietary Guidelines and Online Materials

Top 10 Things You Need to Know About the Dietary Guidelines for Americans, 2020-2025

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Food Sources of Select Nutrients

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Process to Develop the 2020-2025 Dietary Guidelines

Food Sources of Potassium

Standard Portions

Potassium: Nutrient-densea Food and Beverage Sources, Amounts of Potassium and Energy per
Standard Portion

FOODbc STANDARD PORTIONd CALORIES POTASSIUM (mg)

Vegetables

Beet greens, cooked 1 cup 39 1309

Fufu, cooked 1 cup 398 1080

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FOODbc STANDARD PORTIONd CALORIES POTASSIUM (mg)

Lima beans, cooked 1 cup 209 969

Swiss chard, cooked 1 cup 35 961

Potato, baked, with skin 1 medium 161 926

Yam, cooked 1 cup 158 911

Acorn squash, cooked 1 cup 115 896

Amaranth leaves, cooked 1 cup 28 846

Spinach, cooked 1 cup 41 839

Breadfruit, cooked 1 cup 170 808

Bamboo shoots, raw 1 cup 41 805

Water chestnuts 1 cup 120 724

Carrot juice, 100% 1 cup 94 689

Taro leaves, cooked 1 cup 35 667

Plantains, cooked 1 cup 215 663

Taro root (dasheen or yautia), cooked 1 cup 187 639

Adzuki beans, cooked 1/2 cup 147 612

Cress, raw 2 cups 32 606

Butternut squash, cooked 1 cup 82 582

Parsnips, cooked 1 cup 110 572

Sweet potato, cooked 1 cup 190 572

Luffa gourd, cooked 1 cup 100 571

Chrysanthemum leaves, cooked 1 cup 20 569

Purslane, cooked 1 cup 21 561

Kohlrabi, cooked 1 cup 48 561

Broccoli rabe (rapini), cooked 1 cup 40 550

Drumstick pods (moringa), cooked 1 cup 42 539

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FOODbc STANDARD PORTIONd CALORIES POTASSIUM (mg)

Mushrooms, portabella, cooked 1 cup 35 529

Stewed tomatoes, canned 1 cup 66 528

Tomato juice, 100% 1 cup 41 527

Vegetable juice, 100% 1 cup 48 518

Mustard spinach, cooked 1 cup 29 513

Pumpkin, canned 1 cup 83 505

White beans, cooked 1/2 cup 125 502

Winter squash, cooked 1 cup 76 494

Artichoke, cooked 1 cup 89 480

Celeriac, raw 1 cup 66 468

Dandelion greens, cooked 1 cup 35 455

Cassava (yucca), cooked 1 cup 267 451

Burdock root, cooked 1 cup 110 450

Bok choy, cooked 1 cup 24 445

Soybeans, cooked 1/2 cup 148 443

Lotus root, cooked 1 cup 108 440

Poi (taro root) 1 cup 269 439

Pink beans, cooked 1/2 cup 126 430

Small white beans, cooked 1/2 cup 127 415

Carrots, raw 1 cup 52 410

Black turtle beans, cooked 1/2 cup 120 401

Snow peas, cooked 1 cup 67 384

Corn, cooked 1 cup 134 384

Salsify, cooked 1 cup 92 382

Pinto beans, cooked 1/2 cup 123 373

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FOODbc STANDARD PORTIONd CALORIES POTASSIUM (mg)

Escarole, cooked 1 cup 22 368

Rutabaga, cooked 1 cup 51 367

Lentils, cooked 1/2 cup 115 366

Avocado 1/2 cup 120 364

Fennel bulb, raw 1 cup 27 360

Onions, cooked 1 cup 92 359

Kidney beans, cooked 1/2 cup 113 359

Split peas, cooked 1/2 cup 116 355

Navy beans, cooked 1/2 cup 128 354

Great northern beans, cooked 1/2 cup 105 346

Cowpeas, dried and cooked 1/2 cup 80 345

Cranberry (roman) beans, cooked 1/2 cup 121 343

Edamame, cooked 1/2 cup 94 338

French beans, cooked 1/2 cup 114 328

Hyacinth beans, cooked 1/2 cup 114 327

Pigeon peas, cooked 1/2 cup 102 323

Cauliflower, raw 1 cup 27 320

Red bell pepper, raw 1 cup 39 314

Black beans, cooked 1/2 cup 114 306

Nettles, cooked 1 cup 37 297

Summer squash, cooked 1 cup 18 296

Turnip greens, cooked 1 cup 29 292

Nopales, cooked 1 cup 22 291

Yellow beans, cooked 1/2 cup 128 288

Fava beans, cooked 1/2 cup 94 228

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FOODbc STANDARD PORTIONd CALORIES POTASSIUM (mg)

Collard greens, cooked 1 cup 63 222

Fruit

Durian 1 cup 357 1059

Sapote or Sapodilla 1 cup 217 794

Jackfruit 1 cup 157 739

Prune juice, 100% 1 cup 182 707

Guava 1 cup 112 688

Passion-fruit juice, 100% 1 cup 126 687

Soursop 1 cup 148 626

Kiwifruit 1 cup 110 562

Pomegranate juice, 100% 1 cup 134 533

Orange juice, 100% 1 cup 112 496

Melon, cantaloupe 1 cup 60 473

Cherimoya 1 cup 120 459

Banana 1 medium 112 451

Tangerine juice, 100% 1 cup 106 440

Grapefruit 1 fruit 130 415

Pummelo or pomelo 1 cup 72 410

Apricots 1 cup 74 401

Peaches, dried 1/4 cup 96 399

Loquats 1 cup 70 396

Melon, honeydew 1 cup 61 388

Apricots, dried 1/4 cup 78 378

Grapefruit juice, 100% 1 cup 95 362

Lychee 1 cup 125 325

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FOODbc STANDARD PORTIONd CALORIES POTASSIUM (mg)

Pineapple juice, 100% 1 cup 132 325

Mandarin orange 1 cup 103 324

Tangerine (tangelo) 1 cup 103 324

Prunes or dried plum 1/4 cup 105 319

Melon, casaba 1 cup 48 309

Raisins 1/4 cup 123 307

Cherries 1 cup 87 306

Gooseberries 1 cup 66 297

Peach 1 cup 60 293

Dairy and Fortified Soy Alternatives

Yogurt, plain, nonfat 8 ounces 137 625

Yogurt, plain, low fat 8 ounces 154 573

Kefir, plain, low fat 1 cup 104 399

Milk, fat free (skim) 1 cup 83 382

Buttermilk, low fat 1 cup 98 370

Milk, low fat (1 %) 1 cup 102 366

Yogurt, Greek, plain, nonfat 8 ounces 134 320

Yogurt, Greek, plain, low fat 8 ounces 166 320

Soy beverage (soy milk), unsweetened 1 cup 80 292

Protein Foodse

Clams 3 ounces 126 534

Skipjack tuna 3 ounces 112 444

Shad 3 ounces 214 418

Mullet 3 ounces 128 389

Pollock 3 ounces 100 388

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 FOODbc STANDARD PORTIONd CALORIES POTASSIUM (mg)

Rainbow trout, freshwater 3 ounces 142 383

Whiting 3 ounces 99 368

Herring 3 ounces 172 356

Goat 3 ounces 122 344

Tempeh 1/2 cup 160 342

Atlantic mackerel 3 ounces 223 341

Sardines, canned 3 ounces 177 338

Tilapia 3 ounces 108 323

Cod 3 ounces 71 316

Smelt 3 ounces 105 316

Catfish 3 ounces 122 311

Bison 3 ounces 122 307

Pork 3 ounces 171 303

Tofu, raw, firm, prepared with calcium sulfate 1/2 cup 181 299

Haddock 3 ounces 77 298

Beef 3 ounces 173 288

Pistachio nuts 1 ounce 162 286

Deer 3 ounces 134 285

Lamb 3 ounces 158 285

Salmon (various) 3 ounces ~115-175 ~280-535

Game meats (various) 3 ounces ~115-180 ~285-345

Other Sources

Coconut water, unsweetened 1 cup 43 396

a
All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

b
Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense.
For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.
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c Some foods or beverages are not appropriate for all ages, (e.g., nuts, raw carrots), particularly young children for whom some foods could be a

choking hazard.

d
Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component.
Standard portions provide at least 280mg of potassium. Smaller portions are generally one half of a standard portion.

e
Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice
from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder),
salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams,
shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Smaller Portions

Potassium: Nutrient-densea Food and Beverage Sources, Amounts of Potassium and Energy per
Smaller Portion

FOODbc SMALLER PORTIONd CALORIES POTASSIUM (mg)

Vegetables

Beet greens, cooked 1/2 cup 20 655

Fufu, cooked 1/2 cup 199 540

Lima beans, cooked 1/2 cup 105 485

Swiss chard, cooked 1/2 cup 18 481

Potato, baked, with skin 1/2 medium 81 463

Yam, cooked 1/2 cup 79 456

Acorn squash, cooked 1/2 cup 58 448

Amaranth leaves, cooked 1/2 cup 14 423

Spinach, cooked 1/2 cup 21 420

Breadfruit, cooked 1/2 cup 85 404

Bamboo shoots, raw 1/2 cup 21 403

Water chestnuts 1/2 cup 60 362

Carrot juice, 100% 1/2 cup 47 345

Taro leaves, cooked 1/2 cup 18 334

Plantains, cooked 1/2 cup 108 332

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FOODbc SMALLER PORTIONd CALORIES POTASSIUM (mg)

Taro root (dasheen or yautia), cooked 1/2 cup 94 320

Adzuki beans, cooked 1/4 cup 74 306

Cress, raw 1 cup 16 303

Butternut squash, cooked 1/2 cup 41 291

Parsnips, cooked 1/2 cup 55 286

Sweet potato, cooked 1/2 cup 95 286

Luffa gourd, cooked 1/2 cup 50 286

Chrysanthemum leaves, cooked 1/2 cup 10 285

Purslane, cooked 1/2 cup 11 281

Kohlrabi, cooked 1/2 cup 24 281

Broccoli rabe (rapini), cooked 1/2 cup 20 275

Drumstick pods (moringa), cooked 1/2 cup 21 270

Mushrooms, portabella, cooked 1/2 cup 18 265

Stewed tomatoes, canned 1/2 cup 33 264

Tomato juice, 100% 1/2 cup 21 264

Vegetable juice, 100% 1/2 cup 24 259

Mustard spinach, cooked 1/2 cup 15 257

Pumpkin, canned 1/2 cup 42 253

White beans, cooked 1/4 cup 62 251

Winter squash, cooked 1/2 cup 38 247

Artichoke, cooked 1/2 cup 45 240

Celeriac, raw 1/2 cup 33 234

Dandelion greens, cooked 1/2 cup 18 228

Cassava (yucca), cooked 1/2 cup 134 226

Burdock root, cooked 1/2 cup 55 225

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FOODbc SMALLER PORTIONd CALORIES POTASSIUM (mg)

Bok choy, cooked 1/2 cup 12 223

Soybeans, cooked 1/4 cup 74 222

Lotus root, cooked 1/2 cup 54 220

Poi (taro root) 1/2 cup 135 220

Pink beans, cooked 1/4 cup 63 215

Small white beans, cooked 1/4 cup 64 207

Carrots, raw 1/2 cup 26 205

Black turtle beans, cooked 1/4 cup 60 200

Snow peas, cooked 1/2 cup 34 192

Corn, cooked 1/2 cup 67 192

Salsify, cooked 1/2 cup 46 191

Pinto beans, cooked 1/4 cup 61 187

Escarole, cooked 1/2 cup 11 184

Rutabaga, cooked 1/2 cup 26 184

Lentils, cooked 1/4 cup 58 183

Avocado 1/4 cup 60 182

Fennel bulb, raw 1/2 cup 14 180

Onions, cooked 1/2 cup 46 180

Kidney beans, cooked 1/4 cup 56 179

Split peas, cooked 1/4 cup 58 178

Navy beans, cooked 1/4 cup 64 177

Great northern beans, cooked 1/4 cup 52 173

Cowpeas, dried and cooked 1/4 cup 40 173

Cranberry (roman) beans, cooked 1/4 cup 60 171

Edamame, cooked 1/4 cup 47 169

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FOODbc SMALLER PORTIONd CALORIES POTASSIUM (mg)

French beans, cooked 1/4 cup 57 164

Hyacinth beans, cooked 1/4 cup 57 164

Pigeon peas, cooked 1/4 cup 51 161

Cauliflower, raw 1/2 cup 14 160

Red bell pepper, raw 1/2 cup 20 157

Black beans, cooked 1/4 cup 57 153

Nettles, cooked 1/2 cup 19 149

Summer squash, cooked 1/2 cup 9 148

Turnip greens, cooked 1/2 cup 15 146

Nopales, cooked 1/2 cup 11 146

Yellow beans, cooked 1/4 cup 64 144

Fava beans, cooked 1/4 cup 47 114

Collard greens, cooked 1/2 cup 32 111

Fruit

Durian 1/2 cup 179 530

Sapote or Sapodilla 1/2 cup 109 397

Jackfruit 1/2 cup 79 370

Prune juice, 100% 1/2 cup 91 354

Guava 1/2 cup 61 344

Passion-fruit juice, 100% 1/2 cup 63 344

Soursop 1/2 cup 74 313

Kiwifruit 1/2 cup 55 281

Pomegranate juice, 100% 1/2 cup 67 267

Orange juice, 100% 1/2 cup 56 248

Melon, cantaloupe 1/2 cup 30 237

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FOODbc SMALLER PORTIONd CALORIES POTASSIUM (mg)

Cherimoya 1/2 cup 60 230

Banana 1/2 medium 56 226

Tangerine juice, 100% 1/2 cup 53 220

Grapefruit 1/2 fruit 65 208

Pummelo or pomelo 1/2 cup 36 205

Apricots 1/2 cup 37 201

Peaches, dried 1/8 cup 48 200

Loquats 1/2 cup 35 198

Melon, honeydew 1/2 cup 31 194

Apricots, dried 1/8 cup 39 189

Grapefruit juice, 100% 1/2 cup 48 181

Pineapple juice, 100% 1/2 cup 66 163

Lychee 1/2 cup 63 163

Mandarin orange 1/2 cup 52 162

Tangerine (tangelo) 1/2 cup 52 162

Prunes or dried plum 1/8 cup 53 160

Melon, casaba 1/2 cup 24 155

Raisins 1/8 cup 62 154

Cherries 1/2 cup 44 153

Gooseberries 1/2 cup 33 149

Peach 1/2 cup 30 147

Dairy and Fortified Soy Alternatives

Yogurt, plain, nonfat 4 ounces 69 313

Yogurt, plain, low fat 4 ounces 77 287

Kefir, plain, low fat 1/2 cup 52 200

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FOODbc SMALLER PORTIONd CALORIES POTASSIUM (mg)

Milk, fat free (skim) 1/2 cup 42 191

Buttermilk, low fat 1/2 cup 49 185

Milk, low fat (1 %) 1/2 cup 51 183

Yogurt, Greek, plain, nonfat 4 ounces 67 160

Yogurt, Greek, plain, low fat 4 ounces 83 160

Soy beverage (soy milk), unsweetened 1/2 cup 40 146

Protein Foodse

Clams 1 ounce 42 178

Tempeh 1/4 cup 80 171

Tofu, raw, firm, prepared with calcium sulfate 1/4 cup 91 150

Skipjack tuna 1 ounce 37 148

Pistachio nuts 1/2 ounce 81 143

Shad 1 ounce 71 139

Mullet 1 ounce 43 130

Pollock 1 ounce 33 129

Rainbow trout, freshwater 1 ounce 47 128

Whiting 1 ounce 33 123

Herring 1 ounce 57 119

Goat 1 ounce 41 115

Atlantic mackerel 1 ounce 74 114

Sardines, canned 1 ounce 59 113

Tilapia 1 ounce 36 108

Cod 1 ounce 24 105

Smelt 1 ounce 35 105

Catfish 1 ounce 41 104

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 FOODbc SMALLER PORTIONd CALORIES POTASSIUM (mg)

Bison 1 ounce 41 102

Pork 1 ounce 57 101

Haddock 1 ounce 26 99

Beef 1 ounce 58 96

Deer 1 ounce 45 95

Lamb 1 ounce 53 95

Salmon (various) 1 ounce ~40-60 ~140-270

Game meats (various) 1 ounce ~40-60 ~95-115

Other Sources

Coconut water, unsweetened 1/2 cup 22 198

a All foods listed are assumed to be in nutrient-dense forms; lean or low-fat and prepared with minimal added sugars, saturated fat, or sodium.

b
Some fortified foods and beverages are included. Other fortified options may exist on the market, but not all fortified foods are nutrient-dense.
For example, some foods with added sugars may be fortified and would not be examples in the lists provided here.

c
Some foods or beverages are not appropriate for all ages, (e.g., nuts, raw carrots), particularly young children for whom some foods could be a
choking hazard.

d
Portions listed are not recommended serving sizes. Two lists—in ‘standard’ and ‘smaller’ portions--are provided for each dietary component.
Standard portions provide at least 280 mg of Potassium. Smaller portions are generally one half of a standard portion.

e
Seafood varieties include choices from the FDA/EPA joint “Advice About Eating Fish,” available at FDA.gov/fishadvice and EPA.gov/fishadvice
from the “Best Choices” list. Varieties from the “Best Choices” list that contain even lower methylmercury include: flatfish (e.g., flounder),
salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams,
shad, and Atlantic mackerel.

Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

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