Potassium
Foods ranked by potassium per 100 g — helps balance fluid and normal muscle function.
How much do you need?
General information: the US Daily Value for potassium is 4700mg per day for a typical adult. Daily Values are reference figures for labelling, not a personal target — individual needs vary. Use the table below to see how much of that reference a food provides per 100 g and per serving.
Top 50 foods — ranked per 100 g
| # | Food | Potassium / 100 g | Per serving |
|---|---|---|---|
| 1 | 🍅 Sun-Dried Tomato | 3427 mg | 1,850.6 mg (1 cup) |
| 2 | 🌱 Hemp Seeds | 1200 mg | 360 mg (2 tablespoons) |
| 3 | 🍑 Dried Apricots | 1160 mg | 348 mg (1 handful (30 g)) |
| 4 | 🥔 Potato Crisps (salted) | 1100 mg | 275 mg (1 bag (25 g)) |
| 5 | 🥔 Potato Crisps (cheese & onion) | 1050 mg | 262.5 mg (1 bag (25 g)) |
| 6 | 🌰 Pistachios | 1025 mg | 287 mg (1 handful (28 g)) |
| 7 | 🥔 Pringles (Original) | 900 mg | 270 mg (1 tube serving (30 g)) |
| 8 | 🍠 Yam | 816 mg | 1224 mg (1 cup cubes) |
| 9 | 🌱 Flaxseeds | 813 mg | 162.6 mg (2 tablespoons) |
| 10 | 🎃 Pumpkin Seeds | 809 mg | 226.5 mg (1 handful (28 g)) |
| 11 | 🍇 Raisins | 749 mg | 209.7 mg (1 small box (28 g)) |
| 12 | 🌰 Almonds (roasted) | 740 mg | 207.2 mg (1 handful (28 g)) |
| 13 | 🌰 Almonds | 733 mg | 205.2 mg (1 handful (28 g)) |
| 14 | 🌰 Almonds (salted) | 730 mg | 204.4 mg (1 handful (28 g)) |
| 15 | 🍫 Dark Chocolate (70%) | 715 mg | 214.5 mg (1 bar (30 g)) |
| 16 | 🥜 Peanuts (unsalted) | 705 mg | 197.4 mg (1 handful (28 g)) |
| 17 | 🌰 Almond Butter | 700 mg | 224 mg (2 tablespoons) |
| 18 | 🥜 Peanuts (salted) | 700 mg | 196 mg (1 handful (28 g)) |
| 19 | 🌱 Poppy Seeds | 700 mg | 63 mg (1 tablespoon) |
| 20 | 🥜 Salted Peanuts (snack) | 700 mg | 350 mg (1 bag (50 g)) |
| 21 | 🟤 Date | 696 mg | 167.0 mg (1 date) |
| 22 | 🌰 Hazelnuts | 680 mg | 190.4 mg (1 handful (28 g)) |
| 23 | 🌰 Cashews | 660 mg | 184.8 mg (1 handful (28 g)) |
| 24 | 🌰 Brazil Nuts | 659 mg | 184.5 mg (6 nuts (28 g)) |
| 25 | 🌰 Mixed Nuts (salted) | 650 mg | 182 mg (1 handful (28 g)) |
| 26 | 🥜 Peanut Butter (crunchy) | 650 mg | 208 mg (2 tablespoons) |
| 27 | 🥜 Peanut Butter (no added salt) | 650 mg | 208 mg (2 tablespoons) |
| 28 | 🥜 Peanut Butter | 649 mg | 207.7 mg (2 tablespoons) |
| 29 | 🌻 Sunflower Seeds | 645 mg | 180.6 mg (1 handful (28 g)) |
| 30 | 🐙 Octopus | 630 mg | 630 mg (1 serving, cooked) |
| 31 | 🟤 Tamarind | 628 mg | 753.6 mg (1 cup pulp) |
| 32 | 🌰 Cashew Butter | 600 mg | 192 mg (2 tablespoons) |
| 33 | 🌰 Pine Nuts | 597 mg | 167.2 mg (1 handful (28 g)) |
| 34 | 🟣 Taro | 591 mg | 780.1 mg (1 cup cubes) |
| 35 | 🥓 Bacon | 560 mg | 134.4 mg (2 rashers, cooked) |
| 36 | 🥬 Spinach | 558 mg | 167.4 mg (1 cup raw) |
| 37 | 🐟 Anchovy | 550 mg | 275 mg (1 can) |
| 38 | 🍟 Curly Fries | 550 mg | 660 mg (1 portion) |
| 39 | 🍟 French Fries | 550 mg | 660 mg (1 medium portion) |
| 40 | 🍟 French Fries (large) | 550 mg | 935 mg (1 large portion) |
| 41 | 🥥 Desiccated Coconut | 540 mg | 151.2 mg (1 handful (28 g)) |
| 42 | 🎋 Bamboo Shoots | 533 mg | 804.8 mg (1 cup sliced) |
| 43 | 🫘 Adzuki Beans | 532 mg | 1,223.6 mg (1 cup, cooked) |
| 44 | 🌰 Chestnuts (roasted) | 518 mg | 518 mg (100 g) |
| 45 | 🥩 Beef Jerky | 500 mg | 140 mg (1 oz) |
| 46 | 🥜 Trail Mix | 500 mg | 200 mg (1 handful (40 g)) |
| 47 | 🍌 Plantain | 499 mg | 893.2 mg (1 medium) |
| 48 | 🥬 Kale | 491 mg | 103.1 mg (1 cup raw) |
| 49 | 🟢 Breadfruit | 490 mg | 1078 mg (1 cup) |
| 50 | 🥑 Avocado | 485 mg | 727.5 mg (1 medium avocado) |
Frequently asked questions
Which food is highest in potassium?
In this database, Sun-Dried Tomato ranks first at 3427 mg per 100 g.
Are these values per 100 g or per serving?
Both: the ranking uses per 100 g so foods compare fairly, and the table also shows the value for a typical serving.
Where do the numbers come from?
USDA-based food data. Values are estimates and can vary by brand and preparation.
What is the Daily Value for potassium?
4700mg per day (US Daily Value, general reference).