Potassium is an essential mineral that acts as an electrolyte in the body.
Currently, the daily value for potassium is set at 4700 mg (1).
However, most of us have an inadequate intake of this vital nutrient. The average daily intake for male adults is only 3,016 mg, and it is 2,320 mg for females (2).
This article provides a guide to twenty foods high in potassium.
All nutrient values are from the USDA’s FoodData Central database.
Daily values have been calculated based on the FDA’s published daily values.
1) Pistachio Nuts
Pistachio nuts are a good source of potassium, and they provide 291 mg of the mineral per oz (28-gram) serving (3).
Pistachios also offer a moderate amount of fiber and protein, and they taste delicious too – especially with a sprinkle of salt.
| Potassium per 100g | Potassium per oz (28g) serving |
|---|---|
| 1025 mg (22% DV) | 291 mg (6% DV) |
2) Tomato Paste
Tomatoes are very high in potassium, so concentrated tomato puree contains significant amounts of the mineral.
Per two-tablespoon serving, tomato paste offers 324 mg of potassium (4).
| Potassium per 100g | Potassium per two-tablespoon serving |
|---|---|
| 1010 mg (21% DV) | 324 mg (7% DV) |
3) Sockeye Salmon
Generally speaking, all seafood offers a good supply of potassium.
Among the available options, sockeye salmon is among the best choices, and it offers 673 mg of potassium per half fillet serving (5).
| Potassium per 100g | Potassium per 1/2 fillet serving |
|---|---|
| 436 mg (9% DV) | 676 mg (14% DV) |
4) Flaxseeds
Flaxseeds are an excellent source of fiber, omega-3 fatty acids (in the form of ALA), and minerals such as magnesium, copper, and manganese.
Furthermore, they are rich in potassium and supply approximately 230 mg per ounce serving (6).
While flaxseeds don’t taste very good on their own, it is possible to mix them into different foods such as yogurt. You can also grind them into flaxseed flour, which has a wide range of potential uses in baking.
| Potassium per 100g | Potassium per oz (28g) serving |
|---|---|
| 813 mg (17% DV) | 230 mg (5% DV) |
5) Pumpkin Seeds
For every ounce (28-gram) serving of pumpkin seeds, you get around 5% of the daily value for potassium (7).
Similar to flaxseeds, pumpkin seeds are also rich in fiber, minerals, and fats.
| Potassium per 100g | Potassium per oz (28g) serving |
|---|---|
| 788 mg (17% DV) | 223 mg (5% DV) |
6) Dark Chocolate (85% Cacao)
A dark chocolate bar with 70-85% cocoa content will provide approximately 203 mg of potassium per ounce (28-gram) serving (8).
Since cocoa is surprisingly nutrient-dense, an 85% dark chocolate bar will also provide substantial quantities of copper, iron, magnesium, and manganese.
Of course, the best reason to eat dark chocolate is straightforward: it tastes delicious.
| Potassium per 100g | Potassium per oz (28g) serving |
|---|---|
| 715 mg (15% DV) | 203 mg (4% DV) |
7) Beet Greens
All leafy green vegetables contain large amounts of potassium, but beet greens top the list.
Beet greens provide around 16% of the daily value per 100 grams (9).
In addition to the benefits of potassium, beet greens also offer a high concentration of carotenoids, vitamin K, and fiber.
| Potassium per 100g | Potassium per cup (38g) serving |
|---|---|
| 762 mg (16% DV) | 290 mg (6% DV) |
As mentioned, many green vegetables contain decent amounts of potassium, and some other good options include:
- Broccoli
- Kale
- Collard greens
- Spinach
- Swiss chard
8) Potatoes
Sometimes people don’t realize the wide range of beneficial nutrients that the humble potato provides.
Among these nutrients, potatoes offer large amounts of potassium, with one medium potato (including skin) providing 903 mg of the mineral (10).
| Potassium per 100g | Potassium per medium potato (202g) |
|---|---|
| 447 mg (10% DV) | 903 mg (19% DV) |
9) Peanuts
Although they are botanically a legume, peanuts are one of the most common “nuts” in the world.
Per typical serving, peanuts provide 180 mg of potassium per serving (11).
| Potassium per 100g | Potassium per ounce (28g) serving |
|---|---|
| 634 mg (14% DV) | 180 mg (4% DV) |
10) Avocados
Avocados are a delicious fatty fruit that provides a broad range of vitamins and minerals.
This tasty fruit is also one of the best dietary sources of potassium: a whole avocado offers more than 20% of the daily value (12).
| Potassium per 100g | Potassium per avocado fruit |
|---|---|
| 485 mg (10% DV) | 975 mg (21% DV) |
11) Almonds
Most nuts offer a reasonable amount of potassium, but almonds are among the best.
Almonds supply 733 mg of potassium per 100 grams (13).
| Potassium per 100g | Potassium per ounce (28g) serving |
|---|---|
| 733 mg (16% DV) | 208 mg (4% DV) |
12) Natto
With a strong flavor and pungent smell, it seems that people either love or hate natto.
This traditional Japanese dish features soybeans fermented with various strains of bacteria, and it is typical breakfast food in its homeland.
Regarding its potassium content, natto offers around 7% of the daily value per 1/4 cup serving (14).
| Potassium per 100g | Potassium per 1/4 cup (44g) serving |
|---|---|
| 729 mg (16% DV) | 320 mg (7% DV) |
13) White Beans
White beans are one of the most popular types of beans in the world.
These legumes are a good source of fiber, protein, and several essential nutrients, including potassium.
White beans provide 1000 mg of potassium per cup serving (15).
| Potassium per 100g | Potassium per cup (180g) serving |
|---|---|
| 558 mg (12% DV) | 1000 mg (21% DV) |
14) Bananas
Most people think of bananas when they hear the word ‘potassium.’
As shown in this article, bananas aren’t quite the best provider of potassium, but they are relatively high in the mineral.
One medium banana provides 422 mg of the daily value (16).
| Potassium per 100g | Potassium per medium banana |
|---|---|
| 358 mg (8% DV) | 422 mg (9% DV) |
15) Kidney Beans
Kidney beans are another popular legume that offers large amounts of potassium.
Per cup serving, cooked kidney beans offer 722 mg of the mineral (17).
| Potassium per 100g | Potassium per cup (180g) |
|---|---|
| 401 mg (9% DV) | 722 mg (15% DV) |
16) Cuttlefish
Cuttlefish is a type of seafood that belongs to the same family of mollusks as squid and octopus.
They are also a significant source of potassium, and a typical serving of cooked cuttlefish provides 19% of the daily value (18).
| Potassium per 100g | Potassium per 5 oz (140g) Serving |
|---|---|
| 637 mg (14% DV) | 901 mg (19% DV) |
17) Octopus
While not as popular in Western Europe and North America, octopus plays a significant role in the cuisine of the Mediterranean region and East Asia.
Like its cuttlefish cousin, octopus offers an excellent supply of potassium, with 19% of the daily value per cooked 5-ounce serving (19).
| Potassium per 100g | Potassium per 5 oz (140g) Serving |
|---|---|
| 630 mg (13% DV) | 893 mg (19% DV) |
18) Sweet Potato
Just like regular potatoes, sweet potatoes offer a good provision of potassium too.
A cooked medium sweet potato eaten with skin offers 717 mg of the mineral (20).
| Potassium per 100g | Potassium per medium sweet potato (150g) |
|---|---|
| 478 mg (10% DV) | 717 mg (15% DV) |
19) Clams
People seem to either love or hate shellfish, but they are one of the most nutrient-dense food choices.
Among the different shellfish varieties, clams are one of the most nutritious.
Just a three-ounce (85-gram) serving of clams offers 11% of the daily recommended potassium intake (21).
| Potassium per 100g | Potassium per 3 oz (85g) serving |
|---|---|
| 478 mg (10% DV) | 534 mg (11% DV) |
20) Pork Chop (Lean)
Meat can be a good source of potassium too, and lean pork offers the highest concentrations of the mineral.
One large cooked pork chop contains 559 mg of potassium, which is equal to 12% of the daily value (22).
| Potassium per 100g | Potassium per large pork chop (115g excluding bone) |
|---|---|
| 486 mg (10% DV) | 559 mg (12% DV) |
Foods Highest In Potassium Per 100 Grams
We don’t all eat foods in their typical serving sizes, and sometimes we consume larger or smaller quantities.
For convenience, the table below shows how the highest potassium foods compare with each other per 100 grams.
However, it is worth remembering that it is much harder to eat 100 grams of some of these foods (e.g. nuts) than others.
| Rank | Food Name | Potassium Per 100g | % Daily Value |
|---|---|---|---|
| 1 | Pistachio nuts | 1025 mg | 22% |
| 2 | Tomato paste | 1010 mg | 21% |
| 3 | Flaxseeds | 813 mg | 17% |
| 4 | Pumpkin seeds | 788 mg | 17% |
| 5 | Beet greens | 762 mg | 16% |
| 6 | Almonds | 733 mg | 16% |
| 7 | Natto | 729 mg | 16% |
| 8 | Dark chocolate (70-85%) | 715 mg | 15% |
| 9 | Cuttlefish | 637 mg | 14% |
| 10 | Peanuts | 634 mg | 14% |
| 11 | Octopus | 630 mg | 13% |
| 12 | White beans | 558 mg | 12% |
| 13 | Pork chop (lean) | 486 mg | 10% |
| 14 | Avocado | 485 mg | 10% |
| 15 | Clams | 478 mg | 10% |
| 16 | Sweet potato | 478 mg | 10% |
| 17 | Potatoes | 447 mg | 10% |
| 18 | Sockeye salmon | 436 mg | 9% |
| 19 | Kidney beans | 401 mg | 9% |
| 20 | Bananas | 358 mg | 8% |
Herbs and Spices
Lastly, dried herbs and spices also offer significant concentrations of potassium.
However, since we use these seasonings in such minimal quantities, the actual realistic amount of potassium that they contribute is low.
That said, using herbs and spices in our cooking is an easy way to slightly increase our potassium intake.
For instance, a teaspoon of dried herbs and spices will offer up to 0.5% of the daily value for potassium.
Here are some good options;
- Parsley
- Coriander
- Tarragon
- Basil
- Cayenne pepper
Final Thoughts
Most people don’t get enough potassium, but there are plenty of healthy and delicious foods that are high in the mineral.
Eating seafood, beans, and including fruit and vegetables like avocados and leafy greens are some of the best ways to get more of the mineral.
Additionally, snacking on dark chocolate, nuts and seeds can further increase potassium intake.
For more on mineral-rich foods, see this guide to the top food sources of magnesium.
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