What part of chicken is high in potassium? A complete nutritional guide

November 14, 2025 •

4 min read

The average adult needs approximately 3,400 to 4,700 mg of potassium per day, and many people wonder what part of chicken is high in potassium to help meet this requirement. While chicken is not the highest source compared to plant-based foods, certain cuts are better options for boosting your mineral intake.

Quick Summary

Chicken breast and liver offer some of the highest potassium levels among different chicken parts. The exact amount varies by portion size and cooking method, but both are excellent choices for adding this essential mineral to your diet.

Key Points

Chicken Breast: Typically contains the highest potassium concentration among the standard cuts of chicken, with roasted, skinless breast providing a significant amount per 100g.
Chicken Liver: This organ meat is a surprising powerhouse of potassium, offering comparable or even higher amounts per portion compared to breast, along with other essential nutrients.
Dark vs. White Meat: Dark meat (thigh, drumstick) also provides potassium, though the content per calorie can be lower due to higher fat. The potassium concentration per 100g is often similar to white meat.
Cooking Matters: Preparation affects potassium content. Grilling or roasting generally maintains nutrients, while added sodium from brines or sauces can impact the overall nutritional profile.
Portion Size is Key: The total potassium intake from chicken depends on the portion size. A larger serving of breast or liver can provide a very substantial amount towards your daily requirement.
Diversify Your Diet: While chicken contributes potassium, combine it with other high-potassium foods like vegetables, legumes, and fruits for a balanced diet.

The Importance of Potassium in Your Diet

Potassium is an essential mineral that plays a crucial role in maintaining fluid balance, nerve signals, and muscle contractions. A diet rich in potassium can help counter the effects of a high-sodium intake, potentially lowering the risk of heart attack. While many fruits and vegetables are well-known sources, chicken can also contribute to your daily potassium needs.

The Chicken Parts with the Highest Potassium

When it comes to the highest concentration of potassium, chicken breast and liver are the top contenders, though specific values can vary based on preparation and portion size. It is important to compare them by a standard serving size, such as 100 grams, to understand their true nutritional density.

Chicken Breast: The White Meat Leader

According to some sources, skinless chicken breast consistently shows high levels of potassium. On a per 100g basis, roasted, skinless chicken breast can contain around 256–276 mg of potassium, making it a reliable source. A larger, cooked serving can easily provide over 500 mg, significantly contributing to your daily value. Its low-fat nature makes it a great way to get lean protein and vital nutrients, including potassium, without excessive calories.

Chicken Liver: A Nutritional Powerhouse

Often overlooked, chicken liver is another part with a significant potassium concentration. Per 100g, cooked chicken liver contains around 230 mg of potassium. Furthermore, a larger cooked portion can offer an impressive amount of potassium, exceeding that of many other chicken parts. It is also packed with other nutrients like iron, zinc, and B vitamins, making it a very nutrient-dense food.

Dark Meat vs. White Meat Potassium

Many people debate the nutritional differences between dark and white meat. When it comes to potassium, the lines are blurred and often depend on the serving size and preparation. Dark meat, which includes thighs and drumsticks, tends to have more fat and calories than white meat but is also a good source of certain minerals like iron and zinc. Per 100g cooked, dark meat typically contains a comparable amount of potassium to breast meat, sometimes slightly lower, but the exact values differ based on preparation. For example, a 100g serving of skinless thigh meat has about 259 mg of potassium, while skinless breast is around 276 mg per 100g.

Comparison of Potassium in Common Chicken Cuts

To provide a clearer picture, here is a comparison of the approximate potassium content for various chicken parts per 100g of cooked, skinless meat, based on nutritional data:


Chicken Part (Cooked, Skinless)	Approx. Potassium per 100g	Key Nutrients (Besides Potassium)
Chicken Breast	276 mg	High in protein, Niacin, Vitamin B6
Chicken Thigh	259 mg	High in protein, Iron, Zinc, Vitamin B12
Chicken Liver	230 mg	Very high in Vitamin A, Iron, Zinc, B12, Folate
Chicken Wing	138 mg	Protein, but lower mineral density
Chicken Heart	176 mg	Iron, Zinc, Vitamin B12

Factors Influencing Potassium Content

Several factors can influence the potassium level in your chicken dish. Cooking methods can alter the final concentration. For instance, roasting, grilling, or stewing can affect mineral content compared to pan-frying or boiling. Removing the skin also has an impact, generally reducing overall fat and calorie content while maintaining the mineral profile of the meat itself. Adding sauces or marinades can dramatically change the dish's nutritional composition, especially if they are high in sodium. For the best results, focus on lean cuts and simple, low-sodium cooking methods.

Integrating Potassium-Rich Chicken into Your Diet

While chicken offers potassium, incorporating a variety of foods is key to meeting your daily mineral needs. Consider pairing chicken with other high-potassium foods for a nutritional boost. Options include baked potatoes, spinach, broccoli, lentils, and winter squash. A meal consisting of a grilled chicken breast, a side of roasted sweet potatoes, and steamed broccoli would provide a substantial amount of potassium alongside other essential nutrients. Remember that chicken is just one part of a balanced and healthy diet.

For more in-depth nutritional guidance and facts about potassium, refer to the authoritative resources available from the National Institutes of Health.

Conclusion

In summary, when asking what part of chicken is high in potassium, the answer is primarily the breast and the liver, with specific concentrations varying based on preparation. While different cooking methods and serving sizes can alter the numbers, focusing on lean cuts like the breast or nutrient-dense organ meat like the liver will be the most effective strategy. Always prioritize a balanced diet that includes a wide range of fruits, vegetables, and lean proteins to ensure you are meeting all your nutritional needs.

List of other potassium-rich foods:

Dried apricots
Lentils
Acorn squash
Potatoes
Bananas
Spinach
Salmon
Yogurt

Simple potassium-rich chicken meal idea:

Dish: Grilled Chicken Breast with Roasted Vegetables
Ingredients: Skinless chicken breast, chopped bell peppers, zucchini, and onion. Olive oil and herbs for seasoning.
Instructions: Season the vegetables and chicken with herbs. Grill until cooked through. Serve immediately for a healthy, high-protein meal rich in potassium and fiber.

Frequently Asked Questions

Generally, chicken breast contains the highest concentration of potassium per 100 grams, but organ meats like chicken liver can also be exceptionally high, particularly in a larger, cooked serving.

White meat (breast) is often slightly higher in potassium per 100g than dark meat (thigh, leg), though both are good sources. The difference is often less significant than variations from cooking method or portion size.

Yes, how you cook chicken can influence its final potassium content. Boiling or stewing can cause some minerals to leach into the cooking liquid. Grilling or roasting typically preserves more of the minerals within the meat.

The amount varies, but a 100g portion of cooked, skinless chicken breast typically contains between 256 and 276 mg of potassium. A larger, grilled breast can contain significantly more.

Chicken wings do contain potassium, but their concentration is generally lower than in breast or liver meat. They also have a higher fat content, which can make them less nutrient-dense per calorie.

No, the skin adds significant fat and calories but does not substantially increase the potassium content of the meat. For a healthier option focused on minerals, skinless chicken is recommended.

Excellent food pairings include baked potatoes, spinach, broccoli, sweet potatoes, and lentils. These vegetables and legumes are naturally high in potassium and complement chicken well.

Yes, chicken liver is safe and is a very rich source of potassium and other nutrients. Any hesitation about it storing toxins is a myth, as the liver processes them and does not store them.

While chicken can contribute to your daily potassium intake, it is not a primary source compared to fruits and vegetables. For optimal intake, it should be part of a balanced diet that includes other potassium-rich foods.