15 Nuts and Seeds High in Potassium

Potassium is an essential nutrient necessary for maintaining cell signaling and electrolyte balance in all living things. Since potassium is so universally needed it is often found concentrated in plant foods.

Nuts and seeds typically do not have as much potassium as fruits and vegetables but can still be a good source. The daily value (%DV) for potassium is 3500mg, and a handful of nuts or seeds will provide between 4-10% of the daily value. High potassium nuts and seeds include hemp seeds, pistachios, ginkgo nuts, squash and pumpkin seeds, flax seeds, sunflower seeds, hazel nuts, almonds, chestnuts, brazil nuts, sesame seed paste (tahini), dried watermelon seeds, pine nuts, cashews, and dried coconut. See the list below for details on the 15 nuts and seeds with the most potassium.

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List of High Potassium Nuts and Seeds

Hemp Seeds#1. Hemp Seeds
1oz (3 Tblsp) (30g)200 calories (36g)100g
360mg (10% DV)434mg (12% DV)1200mg (34% DV)
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Pistachios#2. Pistachios
1oz - handful (28g)200 calories (35g)100g
286mg (8% DV)352mg (10% DV)1007mg (29% DV)
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Ginkgo Nuts#3. Ginkgo Nuts
1oz - handful (28g)200 calories (57g)100g
283mg (8% DV)574mg (16% DV)998mg (29% DV)
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Squash and Pumpkin Seeds#4. Squash and Pumpkin Seeds
1oz - handful (28g)200 calories (45g)100g
261mg (7% DV)412mg (12% DV)919mg (26% DV)
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Flax Seeds#5. Flax Seeds
1oz - 3 tblsp (31g)200 calories (37g)100g
251mg (7% DV)304mg (9% DV)813mg (23% DV)
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Sunflower Seeds#6. Sunflower Seeds
1oz - handful (28g)200 calories (34g)100g
241mg (7% DV)292mg (8% DV)850mg (24% DV)
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Hazel Nuts#7. Hazel Nuts (Filberts)
1oz - handful (28g)200 calories (31g)100g
214mg (6% DV)234mg (7% DV)755mg (22% DV)
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Almonds#8. Almonds
1oz - handful (28g)200 calories (35g)100g
208mg (6% DV)253mg (7% DV)733mg (21% DV)
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Chestnuts#9. Chestnuts
1oz - handful (28g)200 calories (153g)100g
203mg (6% DV)1092mg (31% DV)715mg (20% DV)
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Brazil Nuts#10. Brazil Nuts
1oz - handful (28g)200 calories (30g)100g
187mg (5% DV)200mg (6% DV)659mg (19% DV)
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Sesame Seeds#11. Sesame Seed Paste (Tahini)
1oz - handful (32g)200 calories (34g)100g
186mg (5% DV)199mg (6% DV)582mg (17% DV)
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Watermelon#12. Dried Watermelon Seeds
1oz - handful (28g)200 calories (36g)100g
184mg (5% DV)233mg (7% DV)648mg (19% DV)
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Pine Nuts#13. Pine Nuts
1oz - handful (28g)200 calories (32g)100g
178mg (5% DV)200mg (6% DV)628mg (18% DV)
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Cashews#14. Cashews
1oz - handful (28g)200 calories (35g)100g
160mg (5% DV)197mg (6% DV)565mg (16% DV)
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Half a coconut#15. Dried Coconut
1 oz (28g)200 calories (34g)100g
157mg (4% DV)187mg (5% DV)554mg (16% DV)
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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.