Are milk and yogurt high in potassium?

December 28, 2025 •

3 min read

According to the Office of Dietary Supplements, milk is among the top sources of potassium in the diets of U.S. adults, and yogurt can provide even higher amounts per serving. So, are milk and yogurt high in potassium? The short answer is yes, but the concentration varies depending on the product type and preparation.

Quick Summary

Milk and yogurt are both good sources of potassium, with yogurt typically providing a more concentrated amount of the mineral per serving due to its production process.

Key Points

Dairy is High in Potassium: Milk and yogurt are both significant sources of dietary potassium.
Yogurt Offers More Potassium: Per serving, yogurt generally provides a higher concentration of potassium than milk, with nonfat varieties being particularly potent.
Potassium Varies by Type: The amount of potassium differs across dairy products; for instance, Greek yogurt has less potassium than regular yogurt due to its straining process.
Consider Kidney Health: Individuals with kidney disease or other conditions affecting potassium levels may need to limit their intake of dairy products and other high-potassium foods.
Potassium is an Essential Mineral: As an electrolyte, potassium is crucial for regulating heart rhythm, muscle contractions, nerve signals, and fluid balance in the body.
Balance Your Diet: While dairy is a good source, it's important to get potassium from a variety of foods, including fruits, vegetables, and legumes.

Understanding Potassium's Role in Health

Potassium is an essential mineral that acts as an electrolyte, helping to regulate fluid balance, nerve signals, and muscle contractions, including those of the heart. For most healthy adults, the recommended daily intake is about 4,700 mg. An adequate potassium intake helps to offset the effects of sodium and support healthy blood pressure. While many fruits, vegetables, and legumes are celebrated for their high potassium content, dairy products like milk and yogurt also contribute significantly to daily intake.

The Potent Potassium in Dairy

Dairy products are naturally rich in several nutrients, including protein, calcium, and potassium. For those seeking to increase their intake of this vital mineral, certain dairy items can be excellent choices. However, for individuals on a low-potassium diet, particularly those with compromised kidney function, the potassium content in dairy is an important factor to monitor.

Milk's Potassium Profile

Milk's potassium content can vary slightly based on its fat content. A cup (8 fl oz) of 1% low-fat milk provides approximately 366 mg of potassium. Skim or fat-free milk tends to have slightly more potassium per cup than whole milk, because the removal of fat concentrates the other nutrients, including minerals. For example, one cup of fat-free (skim) milk can offer around 382 mg of potassium.

Yogurt: A Concentrated Source

Yogurt is made by fermenting milk, a process that concentrates many of its nutrients. This concentration often results in yogurt having a higher potassium content per serving than a comparable amount of milk. For instance, a typical 8-ounce serving of plain nonfat yogurt can contain as much as 625 mg of potassium. Plain, low-fat yogurt follows closely behind, with about 573 mg per 8-ounce serving. Greek yogurt, however, is strained to remove whey, which also removes some of the potassium. As a result, a serving of plain nonfat Greek yogurt will have less potassium than regular nonfat yogurt, though it still provides a notable amount at around 320 mg per 8 ounces.

Comparison Table: Potassium in Milk vs. Yogurt

To better illustrate the differences, here is a comparison of potassium content across several common dairy products based on standard serving sizes. Values may vary slightly by brand and preparation.


Food Item	Serving Size	Potassium (mg)
Plain Nonfat Yogurt	8 oz container	625
Plain Low-fat Yogurt	8 oz container	573
Plain Nonfat Greek Yogurt	8 oz container	320
1% Milk	1 cup	366
Fat-Free (Skim) Milk	1 cup	382
Whole Milk	1 cup	~349

Balancing Potassium Intake: Considerations and Context

When incorporating milk and yogurt into your diet for potassium, it's important to consider your overall nutritional needs. These dairy products also offer protein, calcium, and B vitamins, making them a nutrient-dense choice. However, dairy is just one piece of the puzzle. A healthy diet also includes a variety of fruits, vegetables, and legumes, many of which are rich in potassium.

For those on a low-potassium diet, such as people with certain kidney conditions, it's essential to monitor dairy intake carefully. Some low-potassium diet guidelines suggest limiting milk consumption to a specific amount per day. When managing potassium, cooking methods can also influence mineral levels. For example, boiling some high-potassium vegetables can reduce their potassium content. Always consult with a healthcare professional or registered dietitian for personalized dietary advice, especially if you have a medical condition affecting your potassium levels. For more information on dietary potassium, visit the NIH Office of Dietary Supplements' fact sheet on potassium.

Conclusion

In conclusion, both milk and yogurt are valuable sources of dietary potassium. While milk provides a solid dose of the mineral, yogurt offers an even more concentrated amount, particularly in nonfat varieties. Understanding the nuances of potassium levels across different types of dairy allows for more informed dietary choices. By incorporating these foods as part of a balanced diet that also includes other potassium-rich fruits and vegetables, you can effectively meet your body's needs for this crucial electrolyte.

Frequently Asked Questions

The potassium content in milk varies by fat percentage, but a standard 1-cup serving of 1% milk contains approximately 366 mg of potassium, while fat-free milk offers around 382 mg.

Greek yogurt generally has less potassium than regular yogurt. The straining process used to make Greek yogurt removes some of the potassium, reducing the overall mineral content.

No, dairy products are a good source, but some fruits and vegetables contain significantly more potassium. For example, foods like potatoes, spinach, and dried apricots are exceptionally high in potassium.

For people with decreased kidney function, the body may struggle to remove excess potassium from the blood. Since dairy products are rich in potassium, intake may need to be limited to prevent unsafe levels from accumulating.

Yes, switching from whole milk to skim milk can slightly increase your potassium intake per cup. Because the fat is removed in skim milk, the concentration of other nutrients, including potassium, becomes higher.

For adults aged 19 years and older, the recommended dietary intake for potassium is 3,400 mg per day for males and 2,600 mg per day for females, according to recent Dietary Reference Intakes.

No, the potassium content varies by the type and processing of the yogurt. Plain, nonfat yogurt tends to be highest, while Greek yogurt is lower due to straining.