Most cuts of meat contain between 250 and 370 milligrams of potassium per serving, making meat a consistently good source of this essential mineral. That’s roughly 7 to 14 percent of the daily recommended intake for adults. The exact amount varies by the type of meat, the cut, and how it’s prepared.
Potassium in Beef
A cooked 100-gram portion of beef (about 3.5 ounces) delivers roughly 300 to 350 milligrams of potassium depending on the cut and grade. Top sirloin steak comes in at around 327 to 345 mg per 100 grams when broiled. Rib cuts from the small end fall in a similar range, from about 298 mg for higher-fat choice grade up to 349 mg for leaner select grade.
Leaner cuts generally pack slightly more potassium per serving because you’re getting more actual muscle tissue and less fat. Fat contains almost no potassium, so a well-marbled ribeye will have a bit less than a lean sirloin of the same weight.
Potassium in Chicken
Chicken lands in a comparable range to beef, though the numbers shift between white and dark meat. A cup of cooked dark meat (thighs and drumsticks) provides about 354 mg of potassium. Light meat, like chicken breast, contains less per equivalent portion.
The difference comes down to muscle fiber type. Dark meat has more myoglobin and a denser mineral profile, which edges it ahead on potassium. If you’re specifically trying to increase your potassium intake from poultry, dark meat is the better choice.
Potassium in Pork
Pork tenderloin stands out as one of the higher-potassium options among common meats. A 4-ounce raw serving of pork tenderloin contains around 586 to 596 mg of potassium, which is substantially more than most beef or chicken cuts at similar weights. Even after cooking, pork loin cuts remain potassium-rich: a 3-ounce cooked portion of whole pork loin delivers about 360 mg, and blade chops come in at roughly 366 mg.
Not all pork cuts are equal, though. Bone-in country-style ribs with fat drop to around 292 mg per 3-ounce cooked serving, and center rib roasts fall to about 244 mg. Leaner, boneless cuts consistently score higher.
Potassium in Bison and Game Meats
Bison provides about 305 to 336 mg of potassium per 100 grams, placing it right alongside conventional beef. Grain-finished bison runs slightly higher (336 mg) than grass-finished (305 mg). If you eat bison as a leaner alternative to beef, you’re getting a very similar potassium profile without sacrificing this mineral.
How Meat Fits Your Daily Potassium Needs
Adults need 3,400 mg of potassium per day for men and 2,600 mg for women. A single 3-ounce serving of most cooked meat provides roughly 300 to 370 mg, covering about 9 to 14 percent of a woman’s daily target or 9 to 11 percent of a man’s. That’s a meaningful contribution, but meat alone won’t get you there. Fruits, vegetables, beans, and dairy typically fill the rest.
Any food with more than 200 mg of potassium per serving is classified as a higher-potassium food. By that standard, virtually every 3-ounce serving of beef, chicken, or pork qualifies. This is worth noting if you’re on a potassium-restricted diet for kidney concerns, where portion control becomes critical.
Processed Meats Can Contain Extra Potassium
Deli meats, ham, hot dogs, and other processed meats often contain potassium-based additives that increase the total potassium content beyond what the meat itself would naturally provide. Potassium phosphates are commonly used in cured ham and other processed products to retain moisture and protect flavor. These additives are listed on the label under “phosphates,” but the label won’t always spell out how much extra potassium they contribute.
This hidden potassium can add up quickly. If you’re tracking potassium intake closely, fresh unprocessed cuts are easier to account for. The juices that cook out of meat also contain potassium, so using pan drippings for gravy or sauce adds to the total potassium in your meal.
Quick Comparison by Meat Type
- Pork tenderloin (4 oz raw): ~590 mg
- Pork blade chops (3 oz cooked): ~366 mg
- Chicken dark meat (1 cup cooked): ~354 mg
- Beef top sirloin (3.5 oz cooked): ~327–345 mg
- Bison (3.5 oz): ~305–336 mg
- Pork center rib roast (3 oz cooked): ~244 mg
Serving sizes in these comparisons aren’t identical, so keep that in mind when comparing directly. On a per-weight basis, pork tenderloin leads the pack, while fattier cuts of any meat tend to fall toward the lower end. Cooking method matters too: broiling and roasting concentrate nutrients slightly as moisture evaporates, while boiling can leach potassium into the cooking liquid.