How much potassium is in ground beef (90/10)?
Ground beef (90/10) has 309 mg of potassium per 3 oz cooked (85 g) — about 7% of the 4,700 mg Daily Value. That's 363 mg per 100 g, roughly 0.7× a medium banana (~422 mg).
USDA FoodData Central · 90% lean, cooked, pan-broiled · FDC 171793
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 3 oz cooked (85 g) | 309 mg | 7% | 64 mg | 173 |
| 100 g | 363 mg | 8% | 75 mg | 204 |
| 1 oz (28 g) | 103 mg | 2% | 21 mg | 58 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 171793, SR Legacy). 90% lean, cooked, pan-broiled.
Potassium lives in most people’s heads under “fruits and vegetables,” so a beef patty rarely gets credit for it — but it should get a little. A 3 oz cooked serving of 90/10 (85 g) carries about 309 mg of potassium, which is roughly 7% of the 4,700 mg Daily Value and about 0.7× the potassium of a medium banana (~422 mg). On a per-100 g basis that’s 363 mg, and because a dinner portion is usually bigger than 85 grams, a half-pound of cooked beef pushes past 600 mg — more than a banana and a half, hiding in plain sight in a burger.
Why potassium from a protein matters
Potassium is the blood-pressure mineral. It works against sodium to help relax blood-vessel walls, which is why potassium-rich, lower-sodium eating patterns like DASH are associated with healthier blood pressure — and why most people, who land well under the 4,700 mg target, are told to get more of it. Ground beef won’t carry that load on its own, and it isn’t naturally as low in sodium as something like plain fish (this reference runs about 64 mg of sodium per serving before you salt it). But its potassium is a genuine bonus on top of the protein you’re eating beef for in the first place, rather than something you have to source separately.
A protein food that also brings potassium
The honest framing is that beef isn’t a potassium food the way a potato or a banana is — it’s a protein food that also brings potassium, packaged with the micronutrients red meat is actually prized for. The same 3 oz that delivers ~309 mg of potassium also carries about 21 g of complete protein, plus heme iron, vitamin B12, and zinc in amounts that lean poultry and most fish can’t match. So when you build a meal around 90/10, you’re hitting a protein target, nudging your potassium higher, and getting the iron-and-B12 package on the side — all from one patty. Among proteins it’s a moderate potassium source, not a leader, but every milligram counts toward a target most people miss.
For the full muscle-and-micronutrient side of the same beef, see protein in ground beef.
Frequently Asked Questions
How much potassium is in a 3 oz serving of ground beef?
About 309 mg of potassium in a 3 oz cooked serving (85 g) of 90/10, which is 363 mg per 100 g (USDA FDC 171793). A half-pound of cooked beef roughly doubles that to over 600 mg.
What percent of the daily value for potassium is that?
About 7% of the FDA Daily Value of 4,700 mg per 3 oz serving. It's a steady contribution from a protein food — most of your potassium still comes from produce and dairy, but beef adds a meaningful amount that's part of, not separate from, your protein.
How does ground beef's potassium compare to a banana?
A 3 oz serving of 90/10 has about 309 mg, roughly 0.7× the potassium of a medium banana (~422 mg). A half-pound of cooked beef edges past one and a half bananas — so a beef-forward dinner quietly carries real potassium, even though nobody thinks of red meat as a potassium food.
Why does potassium matter?
Potassium is the blood-pressure mineral. It helps counterbalance sodium and relax blood-vessel walls, which is why potassium-rich, lower-sodium eating patterns like DASH are tied to healthier blood pressure. Most people fall short of the 4,700 mg target. This is general nutrition information, not medical advice.
Is ground beef high in potassium?
It's a moderate source, not a standout. At 363 mg per 100 g it sits below potatoes, beans, and bananas, but ahead of many refined carbs and comparable to other meats. Its real edge is delivering that potassium alongside about 21 g of complete protein plus heme iron, B12, and zinc per serving.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 171793 (Beef, ground, 90% lean / 10% fat, cooked, pan-broiled; SR Legacy). We re-verify reference pages periodically and update when USDA revises its data.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.