US RDA of Potassium - (In mgs)
Use this section of OASIS to match your need for Potassium to your favorite fruits and vegetables. For example, if you don't like Brussels Sprouts, you will find that Mangos and Spinach also contain Potassium.
The OASIS makes it easy to discover which fruits & vegetables are the best sources of Potassium to meet your nutritional needs!
As you navigate through the nutritional section of OASIS, the percentage categories for Recommended Daily Allowance (RDA) of various Vitamins and minerals are as follows:
- 100% or more = Provided for informational purpose only
- 40% to 99% = Excellent source
- 25% to 39% = Good source
- 10% to 24% = Significant source
Fruits and vegetables that contain 300 mg or more of Potassium per serving:
| Acorn squash | Hubbard squash |
| Apricots - 3 apricots (114g) | Kale |
| Avocado - 2tbs mashed (28g) | Kiwifruit - 2 medium (148g) |
| Bananas - 1 medium (126g) | Mangos - 1/2 mango (104g) |
| Brussels sprouts - 4 sprouts (84g) | Oriental radishes |
| Butternut squash | Potatoes - 1 medium (148g) |
| Cabbage - 1/12 medium head (84g) | Prunes |
| Cauliflower - 1/4 medium head (99g) | Pumpkin |
| Celery - 2 medium stalks (110g) | Raisin |
| Dates | Spinach - 1 1/2 cups shredded (85g) |
| Figs (dried) | Tomatoes - 1 medium (148g) |
| Honeydew - 1/4 medium (134g) | Watermelon - 2 cups diced (280g) |
Fruits and vegetables that contain 100 - 299 mg of Potassium per serving:
| Artichokes - 1 artichoke (56g edible portion) | Kohlrabi |
| Asparagus - 5 spears (93g) | Nectarines - 1 medium (140g) |
| Beets - 1 medium (100g) | Onions - 1 medium (148g) |
| Carambola (starfruit) - 1 carambola (127g) | Oranges - 1 medium (154g) |
| Carrots - 1 medium (78g) | Papaya - 1/2 papaya (140g) |
| Collards | Parsnips |
| Corn - 1 medium ear (90g) | Pears - 1 medium (166g) |
| Cucumbers - 1/3 medium (99g) | Radishes - 7 radishes (85g) |
| Eggplant - 1/5 medium (84g) | Raspberries |
| Figs (raw) | Rutabagas - 1/2 cup (70g) |
| Green peas | Strawberries - 8 medium berries (147g) |
| Iceberg lettuce - 1/4 medium head (89g) | Sweet potatoes - 1 medium (130g) |
More Produce Nutrional Information
 VITAMIN A |
 FIBER |
PANTOTHENIC ACID |
| VITAMIN B-6 |
FOLACIN |
PHOSPHORUS |
| VITAMIN C |
IODINE |
POTASSIUM |
| VITAMIN E |
IRON |
RIBOFLAVIN |
| CALCIUM |
NIACIN |
THIAMIN |
| COPPER |
MAGNESIUM |
 SODIUM |
Source: Produce Marketing Association. The produce items have been grouped under headings which correspond to definitions provided formally and informally by the U.S. Food and Drug Administration. The percentages are measurements of the U.S. Recommended Daily Allowance (U.S. RDA), which is listed after each nutrient heading. Please note: When PMA research was not available, nutrient values were taken from the U.S. Department of Agriculture's Handbook 8.