Foods high in potassium

The 15 foods with the most potassium per 100 grams, out of 485 with a USDA figure. Tap a food to compare it.

How the potassium list is built

Of the 486 foods on this site, USDA gives a potassium figure for 485; 1 have none and are left out rather than counted as zero. 11 list exactly 0 mg. Per 100 grams the top is sun-dried tomatoes with 3,427 mg (73% of the Daily Value). Per serving it is dry black beans with 2,877 mg in 1 cup, and for the same 100 kcal it is watercress with 3,000 mg.

Top 25 per 100 g · Daily Value 4,700 mg
#	Food	Group	Per 100 g	% DV
1	Sun-dried tomatoes	Vegetables	3,427 mg	73%
2	Ground turmeric	Condiments	2,080 mg	44%
3	Hearts of palm	Vegetables	1,806 mg	38%
4	Unsweetened cocoa powder	Sweets	1,524 mg	32%
5	Dry black beans	Legumes	1,483 mg	32%
6	Molasses	Sweets	1,464 mg	31%
7	Dried spirulina	Vegetables	1,363 mg	29%
8	Hemp seeds	Nuts & seeds	1,200 mg	26%
9	Potato chips	Snacks	1,196 mg	25%
10	Wheat bran	Grains & pasta	1,182 mg	25%
11	Dried apricots	Fruits	1,162 mg	25%
12	Pistachios	Nuts & seeds	1,025 mg	22%
13	Tomato paste	Vegetables	1,014 mg	22%
14	Roasted pistachios	Nuts & seeds	1,007 mg	21%
15	Wheat germ	Grains & pasta	892 mg	19%
16	Whey protein powder	Dairy & eggs	872 mg	19%
17	Yam	Vegetables	816 mg	17%
18	Flaxseeds	Nuts & seeds	813 mg	17%
19	Pumpkin seeds	Nuts & seeds	809 mg	17%
20	Almond butter	Nuts & seeds	748 mg	16%
21	Raisins	Fruits	744 mg	16%
22	Almonds	Nuts & seeds	733 mg	16%
23	Prunes	Fruits	732 mg	16%
24	Natto	Legumes	729 mg	16%
25	Dry chickpeas	Legumes	718 mg	15%

Per serving

Top 12 per USDA household serving
#	Food	Serving	Amount	% DV
1	Dry black beans	1 cup (194 g)	2,877 mg	61%
2	Sun-dried tomatoes	1 cup (54 g)	1,851 mg	39%
3	Hearts of palm	100 g	1,806 mg	38%
4	Baked Russet potato	1 potato large (3" to 4-1/4" dia. (299 g)	1,645 mg	35%
5	Dried spirulina	1 cup (112 g)	1,527 mg	32%
6	Dried apricots	1 cup, halves (130 g)	1,511 mg	32%
7	Dry chickpeas	1 cup (200 g)	1,436 mg	31%
8	Coconut meat	1 medium (397 g)	1,413 mg	30%
9	Dry lentils	1 cup (192 g)	1,300 mg	28%
10	Dry red lentils	1 cup (192 g)	1,283 mg	27%
11	Natto	1 cup (175 g)	1,276 mg	27%
12	Prunes	1 cup, pitted (174 g)	1,274 mg	27%

For the same 100 kcal

Top 12 per 100 kcal (foods under 10 kcal per 100 g left out)
#	Food	Grams for 100 kcal	Amount
1	Watercress	909 g	3,000 mg
2	Spinach	435 g	2,426 mg
3	Cilantro	435 g	2,265 mg
4	Cremini mushrooms	455 g	2,036 mg
5	Boiled spinach	435 g	2,026 mg
6	Swiss chard	526 g	1,995 mg
7	Bamboo shoots	370 g	1,974 mg
8	Bok choy	769 g	1,938 mg
9	Celery	714 g	1,857 mg
10	Endive	588 g	1,847 mg
11	Butterhead lettuce	769 g	1,831 mg
12	Boiled zucchini	667 g	1,760 mg

Read the rest — 3 more sections

Why the three rankings differ

Per 100 g favours concentrated foods: 10 of the top 25 are dried, dry or milled products that are rarely eaten 100 g at a time. Per serving puts foods eaten in larger portions first, and per 100 kcal puts first the foods with little energy for their weight. Only 11 foods appear in both the per-100 g and the per-serving top 25.

Potassium by food group, per 100 g

Fruits: dried apricots (1,162 mg), raisins (744 mg) and prunes (732 mg).

Vegetables: sun-dried tomatoes (3,427 mg), hearts of palm (1,806 mg) and dried spirulina (1,363 mg).

Legumes: dry black beans (1,483 mg), natto (729 mg) and dry chickpeas (718 mg).

Nuts & seeds: hemp seeds (1,200 mg), pistachios (1,025 mg) and roasted pistachios (1,007 mg).

Grains & pasta: wheat bran (1,182 mg), wheat germ (892 mg) and oat bran (566 mg).

Bread & bakery: rice cakes (290 mg), whole-wheat bread (254 mg) and multigrain bread (230 mg).

Dairy & eggs: whey protein powder (872 mg), blue cheese (256 mg) and low-fat plain yogurt (234 mg).

Poultry: cooked ground chicken (677 mg), roasted goose (388 mg) and raw chicken breast (334 mg).

Meat: Canadian bacon (683 mg), microwaved turkey bacon (666 mg) and baked bacon (539 mg).

Fish & seafood: cooked octopus (630 mg), cooked salmon (Atlantic, wild) (628 mg) and cooked clams (628 mg).

Fats & oils: butter (24 mg), salted butter (24 mg) and mayonnaise (20 mg).

Sweets: unsweetened cocoa powder (1,524 mg), molasses (1,464 mg) and dark chocolate (70–85% cacao) (715 mg).

Snacks: potato chips (1,196 mg), trail mix (685 mg) and beef jerky (597 mg).

Breakfast cereals: granola (539 mg), cooked grits (27 mg) and cooked cream of wheat (16 mg).

Drinks: prune juice (276 mg), coconut water (250 mg) and coconut milk (canned) (220 mg).

Condiments: ground turmeric (2,080 mg), fresh parsley (554 mg) and cilantro (521 mg).

Against the Daily Value

The FDA Daily Value for potassium is 4,700 mg. Per the serving shown, 22 foods here reach 20% of it or more and 259 stay under 5%. Servings are USDA household measures and are not the same as the reference amounts printed on packaged-food labels, so these counts describe this list, not label claims. Daily Values are reference amounts for reading labels; individual needs differ.

How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.