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Top 10 Foods Highest in Potassium

Potassium is an essential nutrient used to maintain fluid and electrolyte balance in the body. A deficiency in potassium causes fatigue, irritability, and hypertension (high blood pressure). Unless you are on dialysis, or have a special condition, overdose of potassium from natural sources is nearly impossible; however, it is possible to consume too much potassium via potassium salts which can lead to nausea, vomiting, and even cardiac arrest.

High potassium foods include beans, dark leafy greens, potatoes, squash, yogurt, fish, avocados, mushrooms, and bananas. The current daily value for potassium is 3,500 milligrams (mg). Below is a list of high potassium foods ranked by common serving sizes, for more see the lists of high potassium foods by nutrient density, potassium rich foods, fruits high in potassium, and vegetables high in potassium.

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List of High Potassium Foods

1. White Beans - 1004mg (29% DV) in 1 cup (179g)

561mg (16% DV) in 100g

Other Beans High in Potassium (%DV per cup): Adzuki (35%), Soy (28%), Lima (28%), Kidney (20%), Great Northern (20%), Pinto (18%) and others at an average of 15% DV per cup cooked. Click to see complete nutrition facts.


2. Dark Leafy Greens (Spinach) - 839mg (24% DV) in 1 cup cooked (180g)

167mg (5% DV) in 1 cup raw (30g)
558mg (16% DV) in 100g

Other Greens High in Potassium (%DV per cup cooked): Swiss Chard (27% DV), Kale (8% DV), and Collards (6% DV).
Click to see complete nutrition facts.


3. Baked Potatoes (With Skin) - 926mg (26% DV) in an average potato (173g)

535mg (15% DV) in 100g

Warning: Potatoes are high in simple carbohydrates and not recommended for people with diabetes. Sweet potatoes are actually better for regulation blood sugar, an average baked sweet potato with skin (114g) provides 542mg (15% DV) of potassium. Click to see complete nutrition facts.


4. Dried Apricots - 576mg (22% DV) in 1/2 cup (65g)

1162mg (33% DV) in 100g

Other Dried Fruits High in Potassium (%DV per 1/2 cup): Peaches (22% DV), Prunes (20% DV), Raisins (18% DV).
Warning: Dried fruits are high in sugar. Click to see complete nutrition facts.


5. Baked Acorn Squash - 896mg (25% DV) in 1 cup (205g)

437mg (12% DV) in 100g

Other Squash High in Potassium (%DV per cup baked): Hubbard (21%), Butternut (17% DV), Zucchini (14% DV), Average Winter Squash (10% DV). Click to see complete nutrition facts.


6. Yogurt (Plain, Skim/Non-Fat) - 625mg (17% DV) in 1 cup (8 fl oz) (245g)

255mg (7% DV) in 100g

Other Yogurt High in Potassium (%DV per cup): Whole-Fat (11% DV), Chocolate Yogurt (24% DV). Click to see complete nutrition facts.


7. Fish (Salmon) - 534mg (15% DV) in 3 oz (85g)

628mg (18% DV) in 100g

Other Fish High in Potassium (%DV per 3oz fillet (85g)): Pompano (15% DV), Lingcod (14% DV), Halibut (13% DV), Yellowfin Tuna (13% DV), Anchovies (12% DV), Mackerel (10% DV), Herring (10% DV) and most other fish at an average of 10% DV. Click to see complete nutrition facts.


8. Avocados - 1116mg (32% DV) in 1 cup, pureed (230g)

975mg (28% DV) in an average avocado (201g)
485mg (14% DV) in 100g

An average avocado provides 322 calories, half a cup purred contains 184 calories. Click to see complete nutrition facts.


9. Mushrooms (White) - 428mg (12% DV) in 1 cup sliced (108g)

396mg (11% DV) in 100g

1 cup cooked sliced white mushrooms contain 28 calories.
Other mushrooms high in potassium (%DV per cup sliced): Portabella (9% DV), Brown or Crimini (9% DV), Enoki (7% DV), Shiitake (5% DV), Maitake (4% DV). Click to see complete nutrition facts.


10. Bananas - 806mg (23% DV) in 1 cup, mashed (225g)

422mg (12% DV) in an average banana (118g)
358mg (10% DV) in 100g

Plantains are also high in potassium with 1 cup mashed providing 930mg (27%DV).
See the full list of high potassium fruits.
Click to see complete nutrition facts.


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One page printable of high potassium foods.

How much potassium do you need each day?

The percent daily value for potassium is 3500mg per day. The recommended daily intake for adults is 4700mg per day.

Here are the breakouts of the RDIs by age group:

The RDI is different from the DV since the DV is meant to be for the general public and used as a guide to compare foods. Thus the DV is meant to fit all age groups in general, while the RDI is more specific and thus, higher than the DV for adults.

Who is at Risk for Potassium Deficiency?

Health Benefits of Potassium

Potassium is an essential nutrients, here are some of its health benefits:

I need to limit my potassium intake, what foods are low in potassium?

Foods low in potassium include most refined fats and oils, grains like cornmeal, white rice, and white pasta, some cheeses like soft goat cheese, and blueberries, leeks, and napa cabbage. Boiling vegetables in water and discarding the water they are cooked in can help reduce their potassium and electrolyte content. For more, see the article on low potassium foods, and low potassium vegetables.

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Click each heading below for more information from HealthAliciousNess.com

#1: Dried Herbs (Parsley, Chervil, Coriander, Basil, Dill)
4740mg (135% DV) per 100 grams
95mg (3% DV) per tablespoon (2 grams)
Click to see complete nutrition facts for Dried Herbs

#2: Sun-Dried Tomatoes
3427mg (98% DV) per 100 grams
69mg (2% DV) per piece (2 grams)
Click to see complete nutrition facts for Sun Dried Tomatoes

#3: Cocoa Powder and Dark Chocolate
2509mg (72% DV) per 100 grams
125mg (4% DV) per tablespoon (5 grams)
Click to see complete nutrition facts for Cocoa Powder

#4: Whey Powder
2289mg (65% DV) per 100 grams
69mg (2% DV) per tablespoon (3 grams)
Click to see complete nutrition facts for Whey Powder

#5: Paprika and Chili Powder
2280mg (65% DV) per 100 grams
160mg (5% DV) per tablespoon (7 grams)
Click to see complete nutrition facts for Paprika and Chili Powder

#6: Yeast Extract Spread (Marmite)
2100mg (60% DV) per 100 grams
126mg (4% DV) per teaspoon (6 grams)
Click to see complete nutrition facts for Yeast Extract Spread (Marmite)

#7: Rice Bran
1485mg (42% DV) per 100 grams
1752mg (50% DV) per cup (118 grams)
Click to see complete nutrition facts for Rice Bran

#8: Molasses
1464mg (42% DV) per 100 grams
293mg (8% DV) per tablespoon (20 grams)
Click to see complete nutrition facts for Molasses

#9: Dry Roasted Soybeans
1364mg (39% DV) per 100 grams
2346mg (67% DV) per cup (172 grams)
Click to see complete nutrition facts for Dry Roasted Soybeans

#10: Dry Seaweed (Spirulina)
1363mg (39% DV) per 100 grams
95mg (3% DV) per tablespoon (7 grams)
Click to see complete nutrition facts for Dry Seaweed (Spirulina)

Pistachios
1007mg (29% DV) per 100 gram serving
1239mg (35% DV) per cup (123 grams)
282mg (8% DV) per ounce (49 nuts or 28g)
Click to see complete nutrition facts for Pistachios

Chestnuts
592mg (17% DV) per 100 gram serving
847mg (24% DV) per cup (143 grams)
166mg (5% DV) per ounce (3 nuts or 28g)
Click to see complete nutrition facts for Chestnuts

Almonds
705mg (20% DV) per 100 gram serving
1008mg (29% DV) per cup (143 grams)
197mg (6% DV) per ounce (23 nuts or 28g)
Click to see complete nutrition facts for Almonds

Cashews
565mg (16% DV) per 100 gram serving
774mg (22% DV) per cup (137 grams)
158mg (5% DV) per ounce (28g)
Click to see complete nutrition facts for Cashews

Walnuts
441mg (13% DV) per 100 gram serving
441mg (13% DV) per cup halves (100 grams)
123mg (4% DV) per ounce (14 halves or 28g)
Click to see complete nutrition facts for Walnuts

Squash and Pumpkin Seeds
919mg (26% DV) per 100 gram serving
588mg (17% DV) per cup (64 grams)
257mg (7% DV) per ounce (85 seeds or 28g)
Click to see complete nutrition facts for Squash and Pumpkin Seeds

Sunflower Seeds
850mg (24% DV) per 100 gram serving
1088mg (31% DV) per cup hulled (128 grams)
238mg (7% DV) per ounce (85 seeds or 28g)
Click to see complete nutrition facts for Sunflower Seeds

Watermelon Seeds
648mg (19% DV) per 100 gram serving
700mg (20% DV) per cup (108 grams)
181mg (5% DV) per ounce (28 grams)
Click to see complete nutrition facts for Dried Watermelon Seeds

Coconut Water (Juice)
250mg (7% DV) per 100 gram serving
600mg (17% DV) in a cup (240 grams)
515mg (15% DV) per coconut (206 grams)
Click to see complete nutrition facts for Coconut Water (Juice)

Orange Juice
200mg (6% DV) per 100 gram serving
496mg (14% DV) in a cup (248 grams)
172mg (5% DV) in the juice of one orange (86 grams)
Click to see complete nutrition facts for Orange Juice

Brussels Sprouts (Raw)
389mg (11% DV) per 100 gram serving
342mg (10% DV) per cup (88 grams)
74mg (2% DV) per brussel sprout (19 grams)
Click to see complete nutrition facts for Brussels Sprouts

Palm Hearts
177mg (5% DV) per 100 gram serving
258mg (26% DV) per cup (146 grams)
58mg (2% DV) per piece (33 grams)
Click to see complete nutrition facts for Canned Palm Hearts

Clams
628mg (18% DV) per 100 gram serving
534mg (15% DV) per 3 ounce serving (85 grams)
1.2g (34% DV) in 20 small clams (190 grams)
Click to see complete nutrition facts for Cooked Clams

Whelk
694mg (20% DV) per 100 gram serving
350mg (15% DV) per 3oz serving (85 grams)
117mg (5% DV) per ounce (28 grams)
Click to see complete nutrition facts for Whelk

Dried Figs
680mg (19% DV) per 100 gram serving
1g (29% DV) per cup (149 grams)
54mg (2% DV) in a single fig (8 grams)
Click to see complete nutrition facts for Dried Figs

Dates
696mg (20% DV) per 100 gram serving
167mg (5% DV) in a single large date (24 grams)
Click to see complete nutrition facts for Dates (Medjool)

To find even more high potassium foods, use the nutrient ranking tool.

  • 1. White Beans - 1004mg (29% DV) in 1 cup
  • 2. Spinach - 839mg (24% DV) in 1 cup cooked
  • 3. Baked Potatoes With Skin - 926mg (26% DV) in an average potato
  • 4. Dried Apricots - 576mg (22% DV) in 1/2 cup
  • 5. Baked Acorn Squash - 896mg (25% DV) in 1 cup
  • 6. Yogurt (Plain, Skim/Non-Fat) - 625mg (17% DV) in 1 cup
  • 7. Salmon - 534mg (15% DV) in 3 oz
  • 8. Avocados - 975mg (28% DV) in an average avocado
  • 9. Mushrooms (White Button) - 428mg (12% DV) in 1 cup sliced
  • 10. Bananas - 422mg (12% DV) in an average banana

To print this list just copy and paste it to a word processor, or text file.

  1. USDA National Nutrient Database for Standard Reference, Release 25 and 28.
  2. New SA, Bolton-Smith C, Grubb DA, Reid DM. Nutritional influences on bone mineral density: a cross-sectional study in premenopausal women. Am J Clin Nutr. 1997;65(6):1831-1839.
  3. New SA, Robins SP, Campbell MK, et al. Dietary influences on bone mass and bone metabolism: further evidence of a positive link between fruit and vegetable consumption and bone health? Am J Clin Nutr. 2000;71(1):142-151.
  4. Tucker KL, Hannan MT, Chen H, Cupples LA, Wilson PW, Kiel DP. Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr. 1999;69(4):727-736.
  5. Ascherio A, Rimm EB, Hernan MA, et al. Intake of potassium, magnesium, calcium, and fiber and risk of stroke among US men. Circulation. 1998;98(12):1198-1204.
  6. Iso H, Stampfer MJ, Manson JE, et al. Prospective study of calcium, potassium, and magnesium intake and risk of stroke in women. Stroke. 1999;30(9):1772-1779.
  7. Fang J, Madhavan S, Alderman MH. Dietary potassium intake and stroke mortality. Stroke. 2000;31(7):1532-1537.
  8. Bazzano LA, He J, Ogden LG, et al. Dietary potassium intake and risk of stroke in US men and women: National Health and Nutrition Examination Survey I epidemiologic follow-up study. Stroke. 2001;32(7):1473-1480.
  9. Green DM, Ropper AH, Kronmal RA, Psaty BM, Burke GL. Serum potassium level and dietary potassium intake as risk factors for stroke. Neurology. 2002;59(3):314-320.
  10. Barri YM, Wingo CS. The effects of potassium depletion and supplementation on blood pressure: a clinical review. Am J Med Sci. 1997;314(1):37-40.
  11. Hajjar IM, Grim CE, George V, Kotchen TA. Impact of diet on blood pressure and age-related changes in blood pressure in the US population: analysis of NHANES III. Arch Intern Med. 2001;161(4):589-593.
  12. Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124.
  13. Gennari FJ. Hypokalemia. N Engl J Med. 1998;339(7):451-458.
  14. https://lpi.oregonstate.edu/infocenter/minerals/potassium/potassiumrefs.html

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