The Top 20 Foods High In Potassium

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Potassium is an essential mineral that acts as an electrolyte in the body.

Currently, the recommended daily intake for potassium is 4,700 mg for adults (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 an even lower 2,320 mg for females (2).

To provide information on the best dietary sources, this article presents the top 20 foods high in potassium.

While many foods (such as avocados and potatoes) are high in the mineral, this guide first looks at the best potassium sources on a potassium-density basis.

1) Pistachio Nuts

Pistachio Nuts In a Bowl.

Pistachio NutsAmount of Potassium% RDI
Per 100 grams 
1025 mg22 %
Per oz (28 g) serving291 mg6 %

Pistachio nuts are one of the richest dietary sources of potassium, and they provide 1025 mg of the mineral per 100 grams (3).

However, pistachios offer much more than just potassium, and they are an excellent source of B vitamins, copper, and manganese among other nutrients (4).

Pistachios also offer a moderate amount of fiber and protein, and they taste delicious too – especially with a sprinkle of salt.

2) Tomato Paste (100% Pure)

Tomato PasteAmount of Potassium% RDI
Per 100 grams 
1014 mg22 %
Per cup669 mg14 %

Tomatoes are very high in potassium, so concentrated tomato puree contains significant amounts of the mineral.

Per 100 grams, tomato paste offers 22% of the reference daily intake for potassium (5).

It is easy to use a little tomato paste in cooking, and it adds a healthy and tasty flavor to a wide range of dishes.

In addition to its potassium content, tomato paste is also a good source of carotenoids and vitamin C (6).

Tomato paste is also a significant source of a polyphenol called lycopene, and randomized controlled trials suggest this compound may help to protect against UV damage (7).

3) Sockeye Salmon (Smoked)

Smoked SockeyeAmount of Potassium% RDI
Per 100 grams 
960 mg20 %
Per Strip (136g)1306 mg28 %

Generally speaking, all seafood offers a good supply of potassium.

Among the available options, smoked sockeye salmon is one of the best, and it offers one-fifths of the recommended daily intake per 100 grams (8).

Sockeye salmon has a brilliant red color thanks to the large concentration of the antioxidant astaxanthin it contains (9).

This compound is a carotenoid, and interestingly, studies suggest that it may also offer protection against UV-induced skin damage. On this note, randomized controlled trials show that astaxanthin may improve the skin’s resistance to UV damage (10).

4) Flaxseeds

FlaxseedsAmount of Potassium% RDI
Per 100 grams 
813 mg17 %
Per oz (28 g) serving232 mg5 %

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 17% of the RDI per 100 grams (11).

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.

For example, you can use it to make a low-carb pizza.

5) Pumpkin Seeds

Pumpkin SeedsAmount of Potassium% RDI
Per 100 grams 
809 mg17 %
Per oz (28 g) serving229 mg5 %

Pumpkin seeds are a good source of potassium too, and they provide a similar quantity to flaxseeds.

For every ounce (28-gram) serving of pumpkin seeds, you get around 5% of the reference daily intake for potassium (12).

Similar to flaxseeds, pumpkin seeds are also rich in fiber, minerals, and fats.

However, pumpkin seeds offer larger amounts of omega-6 rather than omega-3 (13).

6) Dark Chocolate (85% Cacao)

Chopped Cube-Shaped Pieces of Dark Chocolate.

Dark ChocolateAmount of Potassium% RDI
Per 100 grams 
765 mg16 %
Per oz (28 g)31 mg5 %

Based on 85% cocoa solids, dark chocolate will provide around 16% of the recommended potassium intake per 100 grams (14).

Since cocoa is surprisingly nutrient-dense, an 85% dark chocolate bar will also provide substantial quantities of copper, iron, magnesium, and manganese (15).

There is also an increasing number of studies looking at potential benefits from dark chocolate’s polyphenol content, with some studies suggesting small blood pressure-lowering effects (16, 17).

Of course, the best reason to eat dark chocolate is straightforward; it tastes delicious.

7) Beet Greens

Beet GreensAmount of Potassium% RDI
Per 100 grams 
762 mg16 %
Per cup (38 g) serving290 mg6 %

All leafy green vegetables contain large amounts of potassium, but beet greens top the list.

Beet greens provide around 16% of the RDI per 100 grams (18).

In addition to their potassium content, beet greens also offer a high concentration of carotenoids, vitamin K, and fiber.

As previously mentioned, many green vegetables contain decent amounts of potassium, and these include;

  • Broccoli
  • Kale
  • Collard greens
  • Spinach
  • Swiss chard

8) Hazelnuts

HazelnutsAmount of Potassium% RDI
Per 100 grams 
762 mg16 %
Per cup (38 g) serving290 mg6 %

Hazelnuts are one of the most popular nuts in the world, and they taste especially delicious in combination with chocolate.

Not only are hazelnuts tasty, but they are also rather nutritious, and they provide large amounts of B vitamins, vitamin E, and a wide range of minerals (19).

Among these minerals, hazelnuts are high in potassium too, and they offer around 16% of the RDI per 100 grams (20).

9) Peanuts

PeanutsAmount of Potassium% RDI
Per 100 grams 
744 mg16 %
Per oz (28 g) serving211 mg6 %

Although they are botanically a legume, peanuts are one of the most common “nuts” in the world.

Per typical serving, peanuts provide 6% of the recommended intake for potassium or 16% per 100 grams (21).

Peanuts are surprisingly nutrient-dense, and they contain significant amounts of copper, manganese, B vitamins, and vitamin E (22).

10) Peanut Butter

Peanut ButterAmount of Potassium% RDI
Per 100 grams 
744 mg16 %
Per oz (28 g) serving211 mg6 %

For those that don’t like regular peanuts, it is no surprise that peanut butter is also a great source of potassium.

Providing the ingredients are 100% peanuts, this popular condiment will offer the same amount of potassium as peanuts – 16% of the RDI per ounce (23).

However, peanut butter products with added salt or oils will contain slightly lower amounts of the mineral.

Peanut butter is delicious, and it offers an excellent nutritional profile.

11) Almonds

Whole and Half Almonds - Skin and No Skin.

AlmondsAmount of Potassium% RDI
Per 100 grams 
733 mg16 %
Per oz (28 g)208 mg5 %

Most nuts offer an impressive amount of potassium, but almonds are among the best.

Every ounce serving of almonds accounts for 5% of the reference daily intake for the mineral (24).

Aside from their potassium content, almonds are rich in a wide range of essential nutrients.

Among these nutrients, they offer particularly high amounts of vitamin E, manganese, magnesium, and vitamin B2 (25).

Interestingly, a recent systematic review also found that almond intake may improve markers of cardiovascular health (26).

12) Natto

NattoAmount of Potassium% RDI
Per 100 grams 
729 mg16 %
Per cup (175 g)1276 mg27 %

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 a typical breakfast food in its homeland.

However, there is a good reason why the Japanese value it; natto is one of the world’s best sources of the important vitamin K2 (27).

Additionally, it is a good source of protein and every essential mineral.

Regarding its potassium content, natto offers around 16% of the recommended daily intake for the mineral per 100 grams (28).

13) Cashew Nuts

Cashew NutsAmount of Potassium% RDI
Per 100 grams 
660 mg14 %
Per oz (28 g)187 mg4 %

Cashew nuts offer around 14% of the RDI for potassium per 100 grams (29).

These nuts are one of the best-tasting, and they have a soft, flavorful and slightly sweet taste.

This sweetness may be because they contain more carbohydrate—around 30 grams per 100g—than other nuts.

Other than potassium, cashews supply a high amount of copper, magnesium, and manganese (30).

14) Brazil Nuts

Brazil NutsAmount of Potassium% RDI
Per 100 grams 
659 mg14 %
Per oz (28 g)187 mg4 %

Offering a very similar amount of potassium to cashews, brazil nuts also provide around 4% per typical serving (31).

Brazil nuts are a nutrient powerhouse, and they contain a variety of essential minerals in significant amounts.

However, the standout nutrient is selenium, with brazil nuts offering 774% of selenium per standard serve (32).

Regularly consuming brazil nuts can potentially lead to selenium toxicity because these nuts are so high in the mineral.

On this note, the upper tolerable amount of selenium is equivalent to around four nuts for adults (33).

15) Taro Leaves

Taro LeavesAmount of Potassium% RDI
Per 100 grams 
648 mg14 %
Per oz (28 g)181 mg4 %

Taro leaves, otherwise known as Colocasia esculenta, is a leafy green plant that grows in tropical climates.

This leafy green has a powerful and fresh flavor, and it is full of nutrients; particularly carotenoids, vitamin C, and vitamin K1 (34).

The leaves are also high in potassium, providing about 14% of the RDI per 100 grams (34).

However, it is important to cook taro leaves thoroughly to break down their significant concentration of calcium oxalate.

Taro leaves should never be eaten raw (35, 36).

16) Cuttlefish (Cooked)

Three Cuttlefish On a Plate.

CuttlefishAmount of Potassium% RDI
Per 100 grams 
637 mg14 %
Per 5 oz (140 g)902 mg19 %

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 provides 19% of the reference daily intake (37).

Cuttlefish offers further nutritional benefits through its relatively large protein content and provision of omega-3, selenium, and B vitamins.

17) Octopus (Cooked)

OctopusAmount of Potassium% RDI
Per 100 grams 
630 mg13 %
Per 5 oz (140 g)893 mg19 %

Like its cuttlefish cousin, octopus offers an excellent supply of potassium, with 19% per 5-ounce serving (38).

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.

However, nutritionally it is one of the most impressive foods, and it offers 600% of the RDI for vitamin B12 and 128% for selenium (39).

18) Pine Nuts

Pine NutsAmount of Potassium% RDI
Per 100 grams 
628 mg13 %
Per oz (28 g) serving178 mg4 %

Pine nuts have become trendy over the past few years.

While they are not quite as amazing as some of the hype you can find, they are a reasonably nutritious nut.

Per 100 grams, they offer approximately 13% of the recommended potassium intake.

These nuts also provide a substantial amount of manganese, and they contain almost every essential nutrient in varying proportions (40).

Pine nuts also work very well as a flavor aid, and adding them to a dish can enhance the flavor.

19) Clams (Cooked)

ClamsAmount of Potassium% RDI
Per 100 grams
628 mg13 %
Per 5 oz (140 g)890 mg19 %

People seem to either love or hate shellfish, but they are one of the most nutrient-dense food choices, and clams are one of the best options.

5oz (140 grams) of clams offers 19% of the daily recommended potassium intake (41).

For anyone looking to increase their vitamin B12 intake, clams are one of the world’s best sources, and they offer an impressive 824% of the RDI per 100 grams (42).

20) Atlantic Salmon (Cooked)

Atlantic SalmonAmount of Potassium% RDI
Per 100 grams
628 mg13 %
Per 5 oz (140 g)890 mg19 %

Salmon is high in potassium, offering around 19% of the reference daily intake per 5-oz portion (43).

There are many additional reasons to eat salmon too, specifically the large amount of omega-3 fatty acids it provides.

In addition to this, salmon is also an excellent source of B vitamins and selenium.

Other Foods High In Potassium

Foods High In Potassium.

While the foods in this list are the most potassium-dense options per 100 grams, there are other foods which can offer a large amount of potassium with a big enough serving size.

The table below shows some of these choices;

Food (and Serving Size)Potassium (% RDI)
Pork Chop (209g)11 % RDI
Medium Potato (200g)16% RDI
Whole Avocado (201g)28% RDI
Extra Large Banana (152g)16% RDI
Large Sweet Potato (180g)24% RDI
1 Cup Cooked Kidney Beans (177g)20% RDI
1 Cup Cooked White Beans (179g)29% RDI

The nutritional values in this table are from the USDA Food Composition Database.

Herbs and Spices High In Potassium

Dried herbs and spices also offer significant concentrations of potassium.

However, since we use these seasonings in such minimal quantities, the actual amount of potassium they contribute is low.

That said, using herbs and spices in our cooking is an easy way to slightly increase our potassium intake.

A teaspoon of dried herbs and spices will offer up to 0.5% of the RDI 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 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 increase our potassium intake.

For more on mineral-rich foods, see this guide to the top food sources of magnesium.

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