Potassium doesn’t get main-character energy—but it should. This essential mineral keeps your muscles firing, nerves working, fluids balanced, and blood pressure in check. And yes, chicken does contain potassium—but it’s not the only star on the list.
Here’s a clean breakdown of the best potassium foods, how much you actually need, and when “too much” becomes a thing.
Is Chicken High in Potassium?
Chicken breast isn’t potassium royalty, but it definitely contributes. A 3-ounce serving delivers about 240 mg, plus lean protein and minimal fat—making it a solid everyday option. Think of it as a supporting player, not the headline act.
16 Potassium-Rich Foods (Ranked by Impact)
These foods seriously pull their weight:
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Potatoes – ~930 mg per medium baked potato
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Acorn squash – ~890 mg per cup
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Lentils – ~730 mg per cup cooked
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Salmon – ~530 mg per 3 oz
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Apricots (dried) – ~465 mg per ¼ cup
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Orange juice – ~450 mg per cup
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Soybeans / tofu – ~440 mg per serving
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Bananas – ~420 mg per medium
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Yogurt – ~400 mg per 6 oz
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Milk (1%) – ~380 mg per cup
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Kidney beans – ~600 mg per cup
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Beef (lean) – ~300 mg per 3 oz
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Spinach (raw) – ~290 mg per 2 cups
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Raisins – ~300 mg per ¼ cup
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Prunes – ~290 mg per ¼ cup
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Chicken breast – ~240 mg per 3 oz
👉 Mix plants + proteins for the biggest potassium payoff.
Why Potassium Matters
Potassium helps your body:
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Regulate blood pressure
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Prevent muscle cramps
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Support heart and nerve function
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Maintain fluid balance
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Reduce kidney stone risk
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Support bone health
Translation: it keeps your body running smoothly behind the scenes.
How Much Potassium Do You Need?
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Women: ~2,600 mg/day
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Men: ~3,400 mg/day
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Pregnant: ~2,900 mg/day
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Breastfeeding: ~2,800 mg/day
Most people fall short—especially those eating lots of ultra-processed foods.
Can You Get Too Much Potassium?
From food alone? Highly unlikely if your kidneys are healthy. Your body simply flushes out the excess.
⚠️ If you have kidney disease or use potassium supplements or salt substitutes, check with a healthcare provider—too much potassium can become dangerous in those cases.
The Bottom Line
Chicken contains potassium, but it shines brightest when paired with plant foods like potatoes, lentils, squash, and leafy greens. Eating a variety of whole foods makes hitting your daily potassium goals easy—and delicious.
Want better energy, fewer cramps, and a happier heart? Potassium has your back.
