How much potassium is in skinless chicken?

January 8, 2026 •

4 min read

A 3-ounce serving of grilled, skinless chicken breast contains approximately 332 milligrams of potassium, offering a moderate contribution to your daily mineral intake. This makes it a valuable component of a healthy, balanced diet focused on essential nutrients.

Quick Summary

Skinless chicken provides a moderate amount of potassium, an essential mineral for nerve function, muscle contraction, and blood pressure regulation. Content varies slightly by cut, with breast meat often containing slightly more than dark meat.

Key Points

Moderate Source: Skinless chicken provides a moderate amount of potassium, not as high as some vegetables but a solid contributor to a balanced diet.
Breast vs. Dark Meat: The potassium content differs slightly, with skinless breast meat generally containing slightly more potassium than skinless dark meat.
Essential Electrolyte: Potassium in chicken supports crucial bodily functions, including nerve signaling, muscle contraction, and fluid balance.
Heart Health: Adequate potassium intake from foods like chicken helps manage blood pressure, especially in balance with sodium levels.
Cooking Matters: The preparation of chicken, and whether it contains added ingredients, can affect its final mineral content.
Bone Strength: Consuming enough potassium can also support bone health by helping to regulate calcium loss.
Portion Size: Nutrient counts for chicken are typically given per a 3-ounce or 100-gram serving, so scaling intake to your needs is important.

Understanding Potassium in Skinless Chicken

Skinless chicken is a lean protein source that provides a moderate amount of potassium, an essential electrolyte crucial for numerous bodily functions. While not as high in this mineral as some plant-based foods, it is still a valuable part of a diet aimed at maintaining healthy potassium levels. The exact amount of potassium can vary slightly depending on the cut of chicken and how it is prepared.

Potassium Content by Chicken Cut

Different cuts of chicken contain varying amounts of potassium. The popular skinless, boneless chicken breast is a leading source of this mineral among poultry, often with slightly more potassium than darker cuts. Nutrient databases provide specific figures, though these can fluctuate based on factors like cooking method and processing. For example, a 100-gram serving (about 3.5 ounces) of cooked, roasted skinless chicken breast contains approximately 256 milligrams of potassium. A comparable serving of cooked, roasted skinless dark meat contains slightly less, around 240 milligrams. The preparation method is a key factor; a 3-ounce (85g) serving of grilled, skinless breast is cited as having about 332 milligrams.

Potassium and Daily Value (DV)

The U.S. Food and Drug Administration (FDA) recommends a daily value (DV) of 4,700 milligrams of potassium for adults. A 3-ounce serving of grilled skinless chicken breast, with its 332 milligrams of potassium, provides roughly 7% of this DV. This makes chicken a consistent, though not primary, contributor to meeting your daily mineral needs, especially when combined with other potassium-rich foods.

Comparison: Skinless Chicken vs. Other Potassium Sources

To put chicken's potassium content into perspective, it helps to compare it to other food sources. The following table illustrates how skinless chicken stacks up against some common high-potassium foods:


Food (per 3-ounce serving)	Potassium (mg)
Dried Apricots (1/4 cup)	~378
Baked Potato (flesh only)	~520
Spinach (raw, 1 cup)	~167
Banana (1 medium)	~422
Grilled Skinless Chicken Breast	~332
Atlantic Salmon (cooked)	~326
Top Sirloin Beef (grilled)	~315
Canned Tuna (in water)	~153

The Vital Role of Potassium in the Body

Potassium's importance extends far beyond simple mineral content. As a key electrolyte, it helps the body with several critical functions:

Fluid Balance: It works with sodium to maintain the balance of fluids both inside and outside your cells.
Nerve Function: It is integral to transmitting electrical nerve impulses, which facilitates communication throughout the nervous system.
Muscle Contractions: It is necessary for proper muscle contraction, which includes the beating of your heart.
Blood Pressure Regulation: A diet rich in potassium can help regulate blood pressure by countering the effects of sodium.
Kidney Health: It may assist in reducing the risk of kidney stones by helping the kidneys process calcium.

Factors Influencing Potassium in Your Chicken

The potassium level of the chicken you consume can be influenced by processing and preparation. A study published in the National Institutes of Health (NIH) journal notes that uncooked meat and poultry products that are “enhanced” with additives may contain significantly more potassium than non-enhanced products. These additives are used to improve juiciness and tenderness, so it's always wise to read food labels if you are monitoring mineral intake. The cooking process itself, while not drastically altering potassium in unenhanced meat, can concentrate the minerals as moisture is lost.

Maximizing Your Potassium Intake with Chicken

To increase your daily potassium intake, consider pairing your skinless chicken with other potassium-rich foods. Instead of relying on a single food for all your needs, create balanced meals that incorporate a variety of sources. Here are a few meal ideas:

Grilled Chicken and Roasted Vegetables: Pair grilled skinless chicken breast with roasted root vegetables like potatoes, carrots, or squash, which are all excellent sources of potassium.
Chicken and Spinach Salad: Top a bed of raw spinach (334mg potassium per 2 cups) with diced grilled chicken, add some avocado slices (364mg per 1/2 cup), and a simple vinaigrette.
Chicken and Bean Chili: Create a healthy chili by combining lean ground chicken with kidney beans, which contain over 600mg of potassium per cup.
Chicken Stir-fry with Broccoli: Stir-fry bite-sized skinless chicken pieces with broccoli and other vegetables. A half-cup of cooked broccoli provides 229mg of potassium.

For more information on the health benefits of potassium, consult authoritative sources like the NIH Office of Dietary Supplements [https://ods.od.nih.gov/factsheets/Potassium-Consumer/].

Conclusion

Skinless chicken is a great source of lean protein and a moderate contributor of potassium to your diet. While it may not provide as much potassium per serving as some vegetables or legumes, its role in a balanced meal is important for overall health. By understanding the potassium content in different cuts and combining chicken with other nutrient-rich foods, you can ensure your diet supports healthy blood pressure, muscle function, and overall well-being.

Frequently Asked Questions

A 3-ounce (85g) serving of grilled, boneless, skinless chicken breast contains approximately 332 milligrams of potassium.

Chicken is considered a moderate source of potassium, not a high source. While it contributes to your daily intake, many other foods, like potatoes, beans, and certain dried fruits, contain significantly more.

Yes, cooking can affect nutrient density. While cooking itself doesn't drastically alter potassium in plain meat, enhanced products with additives may have higher mineral content. Always check labels for enhanced products.

Skinless chicken breast generally contains slightly more potassium than skinless dark meat. For example, roasted skinless breast has about 256 mg/100g, while dark meat has 240 mg/100g.

Potassium is a vital electrolyte that helps regulate fluid balance, enables nerve signals, assists with muscle contractions, and supports healthy blood pressure.

Mild potassium deficiency may show no symptoms, but larger decreases can lead to fatigue, muscle weakness or cramps, constipation, and in severe cases, abnormal heart rhythms.

You can increase your potassium intake by eating more fruits (like bananas and oranges), vegetables (such as potatoes and spinach), beans, legumes, and lean meats like chicken.