Food List
High-Potassium Foods
Potassium helps control blood pressure, supports muscle and nerve function, and balances the effects of sodium. Most people fall short of the recommended intake. This list ranks foods by potassium content so you can top up naturally from whole foods.
| Food | Potassium | Per 100 g | Per serving |
|---|---|---|---|
| Cacao nibs Nuts & seeds | 1500 mg | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Hemp seeds Nuts & seeds | 1200 mg | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Apricots (dried) Fruit | 1162 mg | 241 kcal P 3.4 · C 63 · F 0.5 · Fib 7.3 | 40 g (1.4 oz) 96 kcal · P 1.4 1 portion |
| Goji berries (dried) Fruit | 1130 mg | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
| Pistachios Nuts & seeds | 1025 mg | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Flaxseed Nuts & seeds | 813 mg | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Pumpkin seeds Nuts & seeds | 809 mg | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Almond butter Nuts & seeds | 748 mg | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Almonds Nuts & seeds | 733 mg | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Natto Legumes | 729 mg | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Poppy seeds Nuts & seeds | 719 mg | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Peanuts Nuts & seeds | 705 mg | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Hazelnuts Nuts & seeds | 680 mg | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Figs (dried) Fruit | 680 mg | 249 kcal P 3.3 · C 64 · F 0.9 · Fib 10 | 50 g (1.8 oz) 125 kcal · P 1.7 1 3 figs |
| Cashews Nuts & seeds | 660 mg | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Brazil nuts Nuts & seeds | 659 mg | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Dates Fruit | 656 mg | 277 kcal P 1.8 · C 75 · F 0.2 · Fib 7 | 48 g (1.7 oz) 133 kcal · P 0.9 1 2 dates |
| Sunflower seeds Nuts & seeds | 645 mg | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Whey protein powder Eggs & dairy | 600 mg | 354 kcal P 80 · C 8 · F 6 | 30 g (1.1 oz) 106 kcal · P 24 1 scoop |
| Beef jerky Meat & poultry | 597 mg | 410 kcal P 33 · C 11 · F 26 · Fib 1.8 | 28 g (1 oz) 115 kcal · P 9.2 1 portion |
| Pine nuts Nuts & seeds | 597 mg | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Falafel Legumes | 585 mg | 333 kcal P 13 · C 32 · F 18 · Fib 5 | 51 g (1.8 oz) 170 kcal · P 6.6 1 3 pieces |
| Peanut butter Nuts & seeds | 564 mg | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Spinach Vegetables | 558 mg | 23 kcal P 2.9 · C 3.6 · F 0.4 · Fib 2.2 | 30 g (1.1 oz) 7 kcal · P 0.9 1 cup |
| Cashew butter Nuts & seeds | 546 mg | 587 kcal P 18 · C 28 · F 49 · Fib 2 | 32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp |
| Anchovies (canned) Fish & seafood | 544 mg | 210 kcal P 29 · C 0 · F 10 | 45 g (1.6 oz) 95 kcal · P 13.1 1 portion |
| Adzuki beans (cooked) Legumes | 532 mg | 128 kcal P 8 · C 25 · F 0.1 · Fib 7.3 | 230 g (8.1 oz) 294 kcal · P 18.4 1 cup |
| Soybeans (cooked) Legumes | 515 mg | 173 kcal P 17 · C 10 · F 9 · Fib 6 | 172 g (6.1 oz) 298 kcal · P 29.2 1 cup |
| Rye flakes (dry) Grains | 510 mg | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Lima beans (cooked) Legumes | 508 mg | 115 kcal P 8 · C 21 · F 0.4 · Fib 7 | 170 g (6 oz) 196 kcal · P 13.6 1 cup |
| Dark chocolate (85%) Oils & fats | 502 mg | 599 kcal P 7.8 · C 46 · F 43 · Fib 11 | 30 g (1.1 oz) 180 kcal · P 2.3 1 squares |
| Avocado Fruit | 485 mg | 160 kcal P 2 · C 9 · F 15 · Fib 7 | 100 g (3.5 oz) 160 kcal · P 2 1 half |
| Sesame seeds Nuts & seeds | 468 mg | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Cannellini beans (cooked) Legumes | 454 mg | 142 kcal P 10 · C 25 · F 0.6 · Fib 6 | 177 g (6.2 oz) 251 kcal · P 17.7 1 cup |
| Halibut Fish & seafood | 449 mg | 111 kcal P 23 · C 0 · F 2.3 | 150 g (5.3 oz) 167 kcal · P 34.5 1 fillet |
| Walnuts Nuts & seeds | 441 mg | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Pinto beans (cooked) Legumes | 436 mg | 143 kcal P 9 · C 26 · F 0.7 · Fib 9 | 171 g (6 oz) 245 kcal · P 15.4 1 cup |
| Edamame Legumes | 436 mg | 121 kcal P 12 · C 9 · F 5 · Fib 5 | 155 g (5.5 oz) 188 kcal · P 18.6 1 cup |
| Oats (rolled, dry) Grains | 429 mg | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Potato (with skin) Vegetables | 421 mg | 77 kcal P 2 · C 17 · F 0.1 · Fib 2.2 | 173 g (6.1 oz) 133 kcal · P 3.5 1 medium |
| Guava Fruit | 417 mg | 68 kcal P 2.6 · C 14 · F 1 · Fib 5.4 | 55 g (1.9 oz) 37 kcal · P 1.4 1 fruit |
| Tahini Nuts & seeds | 414 mg | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Fennel Vegetables | 414 mg | 31 kcal P 1.2 · C 7 · F 0.2 · Fib 3.1 | 87 g (3.1 oz) 27 kcal · P 1 1 cup |
| Cod Fish & seafood | 413 mg | 82 kcal P 18 · C 0 · F 0.7 | 150 g (5.3 oz) 123 kcal · P 27 1 fillet |
| Tempeh Legumes | 412 mg | 192 kcal P 20 · C 8 · F 11 | 100 g (3.5 oz) 192 kcal · P 20 1 portion |
| Pecans Nuts & seeds | 410 mg | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Chia seeds Nuts & seeds | 407 mg | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Goat meat Meat & poultry | 405 mg | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
| Kidney beans (cooked) Legumes | 403 mg | 127 kcal P 9 · C 23 · F 0.5 · Fib 7 | 177 g (6.2 oz) 225 kcal · P 15.9 1 cup |
| Pork tenderloin Meat & poultry | 399 mg | 143 kcal P 26 · C 0 · F 4 | 120 g (4.2 oz) 172 kcal · P 31.2 1 fillet |
| Sardines (canned) Fish & seafood | 397 mg | 208 kcal P 25 · C 0 · F 11 | 90 g (3.2 oz) 187 kcal · P 22.5 1 tin |
| Refried beans Legumes | 390 mg | 90 kcal P 5 · C 15 · F 1.5 · Fib 5 | 130 g (4.6 oz) 117 kcal · P 6.5 1 cup |
| Brussels sprouts Vegetables | 389 mg | 43 kcal P 3.4 · C 9 · F 0.3 · Fib 3.8 | 88 g (3.1 oz) 38 kcal · P 3 1 cup |
| Pollock Fish & seafood | 380 mg | 92 kcal P 20 · C 0 · F 1 | 130 g (4.6 oz) 120 kcal · P 26 1 fillet |
| Swiss chard Vegetables | 379 mg | 19 kcal P 1.8 · C 3.7 · F 0.2 · Fib 1.6 | 36 g (1.3 oz) 7 kcal · P 0.6 1 cup |
| Rabbit Meat & poultry | 378 mg | 173 kcal P 33 · C 0 · F 3.5 | 120 g (4.2 oz) 208 kcal · P 39.6 1 portion |
| Parsnip Vegetables | 375 mg | 75 kcal P 1.2 · C 18 · F 0.3 · Fib 4.9 | 133 g (4.7 oz) 100 kcal · P 1.6 1 cup |
| Artichoke Vegetables | 370 mg | 47 kcal P 3.3 · C 11 · F 0.2 · Fib 5.4 | 120 g (4.2 oz) 56 kcal · P 4 1 medium |
| Lentils (cooked) Legumes | 369 mg | 116 kcal P 9 · C 20 · F 0.4 · Fib 8 | 198 g (7 oz) 230 kcal · P 17.8 1 cup |
| Red lentils (cooked) Legumes | 369 mg | 100 kcal P 7.6 · C 17 · F 0.4 · Fib 4 | 198 g (7 oz) 198 kcal · P 15 1 cup |
| Macadamia nuts Nuts & seeds | 368 mg | 718 kcal P 8 · C 14 · F 76 · Fib 9 | 28 g (1 oz) 201 kcal · P 2.2 1 handful |
| Salmon Fish & seafood | 363 mg | 208 kcal P 20 · C 0 · F 13 | 150 g (5.3 oz) 312 kcal · P 30 1 fillet |
| Split peas (cooked) Legumes | 362 mg | 118 kcal P 8 · C 21 · F 0.4 · Fib 8 | 196 g (6.9 oz) 231 kcal · P 15.7 1 cup |
| Trout Fish & seafood | 361 mg | 141 kcal P 20 · C 0 · F 6 | 130 g (4.6 oz) 183 kcal · P 26 1 fillet |
| Pork loin chop Meat & poultry | 360 mg | 209 kcal P 26 · C 0 · F 11 | 120 g (4.2 oz) 251 kcal · P 31.2 1 chop |
| Veal (lean) Meat & poultry | 360 mg | 172 kcal P 31 · C 0 · F 5 | 120 g (4.2 oz) 206 kcal · P 37.2 1 portion |
| Banana Fruit | 358 mg | 89 kcal P 1.1 · C 23 · F 0.3 · Fib 2.6 | 118 g (4.2 oz) 105 kcal · P 1.3 1 medium |
| Black beans (cooked) Legumes | 355 mg | 132 kcal P 9 · C 24 · F 0.5 · Fib 9 | 172 g (6.1 oz) 227 kcal · P 15.5 1 cup |
| Butternut squash Vegetables | 352 mg | 45 kcal P 1 · C 12 · F 0.1 · Fib 2 | 140 g (4.9 oz) 63 kcal · P 1.4 1 cup |
| Haddock Fish & seafood | 351 mg | 90 kcal P 20 · C 0 · F 0.6 | 150 g (5.3 oz) 135 kcal · P 30 1 fillet |
| Octopus Fish & seafood | 350 mg | 82 kcal P 15 · C 2.2 · F 1 | 100 g (3.5 oz) 82 kcal · P 15 1 portion |
Potassium is widespread in whole plant foods. Dried fruit, beans, lentils, potatoes, leafy greens, avocado and bananas are all strong sources. A diet rich in vegetables and legumes makes hitting your target easy.
Frequently asked questions
What foods are highest in potassium?
Dried apricots, beans and lentils, potatoes with skin, spinach and other leafy greens, avocado, and bananas are all rich in potassium. Many people associate potassium with bananas, but plenty of foods contain more per 100 g.
Why is potassium important?
Potassium helps regulate blood pressure by balancing sodium, supports normal muscle and nerve function, and is linked to better heart and bone health. A potassium-rich, vegetable-heavy diet is one of the simplest ways to support healthy blood pressure.
Can you get enough potassium from food?
Yes. A diet rich in vegetables, fruit, beans and lentils easily provides plenty of potassium. Supplements are rarely needed and should only be taken under medical advice, as too much can be harmful.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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