Can Yogurt Raise Your Potassium Levels? A Look at Dairy and Potassium

October 14, 2025 •

4 min read

According to the National Institutes of Health, dairy products like yogurt are good sources of potassium. So, can yogurt raise your potassium levels? Yes, it can, but the effect depends on the type of yogurt and the quantity consumed, making it a valuable dietary addition for some and a consideration for others.

Quick Summary

Yogurt, especially regular plain yogurt, is a significant source of potassium that can impact daily intake. Strained varieties like Greek yogurt contain less potassium, while plant-based alternatives offer low-potassium options. This depends on factors like processing and additives.

Key Points

Yes, yogurt contains potassium: Regular plain yogurt has a high concentration of potassium, while Greek yogurt has less due to the straining process.
Regular yogurt has higher potassium than Greek yogurt: A standard 8-ounce serving of regular low-fat yogurt contains around 573 mg of potassium, compared to approximately 320 mg in the same amount of low-fat Greek yogurt.
Portion control matters for high-potassium diets: Individuals with hyperkalemia, particularly those with chronic kidney disease, must monitor their intake and opt for smaller servings or lower-potassium varieties.
Plant-based yogurts are low-potassium alternatives: Options made from cashew or coconut milk generally offer much lower potassium levels, but checking the nutrition label for additives is essential.
Consult a dietitian for kidney health: People with kidney disease should seek advice from a healthcare professional or renal dietitian to safely incorporate yogurt into their diet.
Potassium is beneficial for most healthy adults: For individuals without kidney issues, the potassium in yogurt supports healthy blood pressure and is a valuable part of a nutritious diet.

The Role of Potassium in a Healthy Diet

Potassium is a vital mineral that plays a critical role in numerous bodily functions. It helps regulate fluid balance, nerve signals, and muscle contractions. A healthy and balanced diet should provide sufficient potassium, and for most people with normal kidney function, managing intake is relatively simple. Potassium-rich foods are beneficial for lowering blood pressure and protecting against cardiovascular diseases. However, for individuals with certain health conditions, particularly chronic kidney disease (CKD), excessive potassium levels in the blood (hyperkalemia) can be dangerous and require careful dietary management.

Potassium Content: Regular Yogurt vs. Greek Yogurt

Different types of yogurt contain varying amounts of potassium. The key difference lies in the manufacturing process, particularly whether the product is strained. Regular yogurt is fermented milk with added cultures, while Greek yogurt is regular yogurt that has been strained to remove excess whey, resulting in a thicker, higher-protein product. The straining process removes some of the water-soluble minerals, including potassium, leading to a notable difference in content.

Regular Plain Yogurt: An 8-ounce serving of plain low-fat yogurt can contain approximately 573 mg of potassium. This significant amount makes regular yogurt a potent source of the mineral. A 100g serving of low-fat, plain yogurt can have around 234 mg of potassium, which is nearly 50% more concentrated in minerals than milk.
Greek Yogurt: The straining process used for Greek yogurt results in lower potassium levels. An 8-ounce serving of plain, low-fat Greek yogurt contains about 320 mg of potassium. While still a source of potassium, it provides considerably less than its regular counterpart. This makes Greek yogurt a potentially safer option for individuals on a low-potassium diet, provided they monitor their intake closely.

Managing Potassium Intake with Yogurt

For those who need to control their potassium intake, such as individuals with chronic kidney disease, incorporating yogurt requires attention to portion sizes and type. For healthy adults, including potassium-rich foods like regular yogurt can help meet daily nutritional needs. For those needing to limit potassium, mindful consumption is key. Here are some strategies:

Choose Greek or Plant-Based Yogurt: As seen above, Greek yogurt has less potassium than regular yogurt. Plant-based yogurts made from cashew, almond, or coconut milk also typically contain significantly lower potassium levels. Forager Project Cashewmilk Yogurt, for example, is noted to have a very low potassium count.
Watch Portion Sizes: Instead of a full 8-ounce serving, a smaller 4-ounce portion of regular yogurt could be a good compromise to enjoy its benefits without a significant potassium spike.
Read Labels Carefully: Not all yogurts are created equal. Some flavored varieties or those with added ingredients might have different mineral profiles. Always check the nutrition facts label to confirm potassium content, especially when purchasing plant-based alternatives, as regulations do not always mandate a clear listing if the content is low.

Comparison Table: Potassium in Different Yogurt Types


Yogurt Type	Typical 8-ounce (227g) serving (approximate)	Potassium Content (mg)	Notes
Regular Plain, Low-Fat	8 oz	573 mg	Contains high levels of naturally occurring potassium.
Greek Plain, Nonfat	8 oz	320 mg	Straining process removes some potassium and concentrates protein.
Plant-Based (Cashew or Almond)	8 oz	<100 mg	Content can vary by brand; check labels. Generally a much lower-potassium option.

Can Yogurt Have Unexpected Impacts?

While yogurt is primarily known for its potassium, it is part of a complex dietary landscape. The overall impact on your health depends on your specific nutritional needs and existing conditions. For example, the probiotics in yogurt can support gut health, while the high protein content in Greek yogurt can aid in muscle maintenance. However, dairy products also contain phosphorus, which, like potassium, needs to be monitored by individuals with chronic kidney disease.

Moreover, for healthy individuals, the potential for yogurt to "raise" potassium levels is not a concern but rather a benefit. A diet rich in fruits, vegetables, and dairy helps ensure adequate potassium intake, which is often a shortfall nutrient for many people. For those without dietary restrictions, pairing yogurt with other nutritious, high-potassium foods like bananas or spinach can be a simple way to boost nutrient intake. However, this strategy should be carefully considered if a low-potassium diet is necessary.

Conclusion: Tailoring Your Yogurt Choice to Your Nutritional Needs

Yes, yogurt can and does raise your potassium levels, but this is not inherently a bad thing for most people. For healthy individuals, the potassium found in regular and Greek yogurt is a valuable part of a balanced diet, supporting heart health and other vital functions. The type of yogurt you choose will determine the level of potassium you consume, with regular yogurt providing more than Greek varieties. For those on a restricted diet, especially due to kidney issues, opting for Greek yogurt in smaller portions or exploring low-potassium plant-based alternatives can provide a solution while still enjoying the benefits of this versatile food. Ultimately, your personal health needs and a conversation with a healthcare professional or dietitian should guide your dietary choices, including how and when to include yogurt.

Expert Opinion

According to the National Kidney Foundation (NKF), for individuals with CKD, consulting a dietitian is crucial to determine how yogurt can fit into their meal plan. The NKF provides detailed guidance on managing potassium and phosphorus intake, highlighting that while dairy products like yogurt are high in these minerals, they don't always need to be completely eliminated if managed correctly. They suggest that Greek yogurt might be an option for some dialysis patients due to its lower potassium content compared to regular yogurt.

Frequently Asked Questions

Regular yogurt typically has more potassium than Greek yogurt. The straining process used to make Greek yogurt removes some of the potassium, resulting in lower levels compared to unstrained, regular yogurt.

People with kidney disease can often eat yogurt, but they must do so with careful monitoring and guidance from a dietitian. Due to its potassium and phosphorus content, portion sizes and the type of yogurt chosen are important considerations to avoid unsafe mineral build-up.

Yes, low-potassium yogurt options include Greek yogurt and many plant-based varieties made from almond, cashew, or coconut milk. It is important to read labels, as potassium content can vary significantly by brand and added ingredients.

The amount of potassium in yogurt varies by type. An 8-ounce serving of regular low-fat yogurt contains about 573 mg, while the same size serving of plain Greek yogurt has approximately 320 mg.

For healthy individuals, the potassium in yogurt contributes to heart health by helping to control blood pressure. It also aids in proper nerve and muscle function, and in maintaining a healthy fluid balance in the body.

If you are on a low-potassium diet, you should check the nutrition label for the potassium content and be mindful of serving sizes. For plant-based options, check the ingredients list for added phosphorus, and remember that low-content items may not always list potassium explicitly.

The fermentation process itself enriches certain nutrients. In the case of yogurt, minerals like potassium are more concentrated than in milk, but the final content is also heavily influenced by additional processing, such as the straining used to make Greek yogurt.