How much potassium is in 4 ounces of red meat?

November 14, 2025 •

3 min read

According to the National Institutes of Health, adults require between 2,600 and 3,400 milligrams of potassium daily, and red meat can contribute to this intake. The amount of potassium is in 4 ounces of red meat varies based on the cut and leanness, but it is a solid source of this essential mineral.

Quick Summary

The potassium content in 4 ounces of red meat depends on the specific cut and cooking method, typically ranging from 330 to 400 milligrams. Leaner cuts generally contain more potassium by weight due to the lower fat content concentrating the nutrients. Various beef and lamb options provide a significant amount of this vital electrolyte.

Key Points

Potassium Content Varies: A 4-ounce cooked serving of red meat, such as beef or lamb, typically contains between 330 and 400 mg of potassium, depending on the cut and leanness.
Cooking Concentrates Nutrients: Cooking meat causes moisture loss, which concentrates minerals like potassium, meaning cooked portions often have higher potassium per ounce than raw ones.
Leaner Cuts Are Higher in Potassium: Leaner cuts of red meat, such as 95% lean ground beef or flank steak, tend to have a higher potassium concentration per ounce than fattier cuts.
Red Meat is a Good, but not Primary, Source: While a good contributor, red meat is not the highest source of potassium; fruits, vegetables, and legumes often contain significantly more.
Combine with Plant-based Foods: For a diet rich in potassium, pair red meat with vegetables like spinach or potatoes to boost your total intake effectively.
Important for Bodily Functions: Potassium is an essential electrolyte for maintaining proper fluid balance, nerve function, and heart health.

Red meat can be a good source of protein, iron, and several other essential nutrients, including potassium. For many people monitoring their mineral intake, knowing how much potassium is in 4 ounces of red meat is a common and important question. The exact quantity depends on the type of red meat, the specific cut, and how it is prepared.

Potassium Content in Different Red Meat Cuts

The potassium level in a 4-ounce serving can differ between various types and cuts of red meat. Cooked meat typically has a higher concentration of potassium per ounce than raw meat because moisture is lost during the cooking process. A cooked, 4-ounce serving of red meat provides a significant contribution toward the daily recommended Adequate Intake (AI) of 2,600 mg for women and 3,400 mg for men.

Beef

4 oz cooked beef steak (top round): Contains approximately 358.1 mg of potassium.
4 oz cooked ground beef (95% lean): Offers about 319.6 mg of potassium, concentrated slightly due to cooking shrinkage. A 4 oz raw, 95% lean serving is closer to 391 mg.
4 oz cooked braised beef flank steak: Provides around 398 mg of potassium.

Lamb

4 oz cooked lamb: A standard cooked 4-ounce portion can have approximately 351.3 mg of potassium.
4 oz cooked ground lamb: A 4 oz serving contains around 381 mg of potassium.

How Cooking Affects Potassium Concentration

Cooking red meat changes its weight by reducing its water content. As the water evaporates, the remaining nutrients, including potassium, become more concentrated in the finished product. This is why a cooked 4-ounce portion often has more potassium than a raw 4-ounce portion of the same cut. Cooking methods that involve less moisture loss, such as braising, may result in slightly higher potassium retention compared to methods like grilling or pan-frying where more water is cooked off.

Comparison of Potassium in Different Red Meats


Type of Red Meat (Cooked)	Approximate Potassium (mg) in 4 oz	Key Factors	Daily Value (DV) Contribution*
Beef Flank Steak (Braised)	398 mg	Braising retains more moisture and nutrients.	~8%
Ground Lamb (Pan-fried)	381 mg	Slightly higher than lean beef, also concentrated due to cooking.	~8%
Beef Steak (Top Round, Broiled)	358 mg	A lean steak cut, providing a moderate amount of potassium.	~8%
Ground Beef (95% Lean, Pan-browned)	320 mg	Lower fat content means more mineral concentration in the lean portion.	~7%

*DV for potassium is 4,700 mg, per the U.S. Food and Drug Administration.

Importance of Potassium in Your Diet

Potassium is a crucial electrolyte that helps regulate fluid balance, nerve signals, and muscle contractions. It is particularly vital for maintaining a normal heart rhythm and blood pressure, especially for individuals consuming a high-sodium diet. While red meat provides a solid amount, it is important to obtain potassium from a variety of sources, including fruits, vegetables, and legumes, to ensure a balanced diet. For example, a medium baked potato with skin contains over 900 mg of potassium, and a cup of cooked spinach has over 800 mg, making plant-based foods exceptionally rich sources.

Incorporating Red Meat for Potassium

To maximize the potassium benefit from your red meat, consider these tips:

Choose leaner cuts to ensure a higher concentration of minerals per ounce.
Cook meat at home to control added sodium and other ingredients.
Pair red meat with potassium-rich vegetables like broccoli, spinach, or potatoes to create a balanced, nutrient-dense meal.
Opt for pan-searing or broiling, as these methods can help retain more nutrients than boiling.

Conclusion

A 4-ounce serving of cooked red meat, such as beef or lamb, provides a substantial and useful amount of potassium, typically in the range of 330 to 400 mg. This amount can vary based on the leanness of the meat and the cooking process, with cooked meat having a higher concentration per ounce due to water loss. While red meat is a valuable source, it should be part of a diverse diet that includes plenty of fruits and vegetables to meet your overall daily potassium needs. By selecting leaner cuts and using healthy cooking methods, you can effectively boost your potassium intake through red meat.

Frequently Asked Questions

Cooking red meat causes it to lose moisture, which in turn concentrates the minerals. As a result, a cooked 4-ounce portion of red meat will generally have a higher potassium content than an equivalent 4-ounce portion of the raw meat.

Yes, on a per-ounce basis, leaner cuts of red meat tend to have a higher concentration of potassium than fattier cuts. The lower fat content means that the mineral content, including potassium, is more concentrated in the lean meat portion.

A 4-ounce serving of cooked red meat can provide approximately 7-8% of the Daily Value for potassium, based on the U.S. FDA's recommended 4,700 mg DV. It serves as a good contributing source toward your overall intake.

The potassium content is quite comparable between beef and lamb for a 4-ounce serving. For example, a cooked 4-ounce serving of ground lamb contains about 381 mg, while a cooked beef steak of the same size offers around 358 mg.

Yes, some salt substitutes are made from potassium chloride, which replaces some or all of the sodium chloride in table salt. These products are high in potassium and are often used to reduce sodium intake.

Many fruits and vegetables are excellent sources of potassium. Some of the richest sources include potatoes, spinach, beet greens, and various beans and legumes.

Potassium is an essential electrolyte that helps regulate nerve signals and muscle contractions, including those of the heart. Maintaining adequate potassium levels is important for a normal heartbeat and can help support healthy blood pressure.