Foods high in potassium
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 2,600 mg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| White beans | 1,800 mg | 69% | 562.5 mg | — |
| Soybeans | 1,800 mg | 69% | 514.3 mg | — |
| Black beans | 1,480 mg | 57% | 355.7 mg | — |
| Pinto beans | 1,390 mg | 53% | 434.7 mg | — |
| Kidney beans | 1,360 mg | 52% | 405.4 mg | — |
| Mung beans | 1,250 mg | 48% | 265.2 mg | — |
| Dried apricots | 1,160 mg | 45% | — | — |
| Pistachios | 1,020 mg | 39% | — | handful (28 g): 285.6 mg |
| Tomato paste | 1,010 mg | 39% | — | tbsp (16 g): 161.6 mg |
| Split peas | 852 mg | 33% | 276.6 mg | — |
| Flaxseed | 813 mg | 31% | — | tbsp (10 g): 81.3 mg |
| Pumpkin seeds | 809 mg | 31% | — | tbsp (8.6 g): 69.6 mg |
| Raisins | 744 mg | 29% | — | tbsp (9 g): 67 mg |
| Dill | 738 mg | 28% | — | tbsp (1 g): 7.4 mg |
| Almonds | 733 mg | 28% | — | handful (28 g): 205.2 mg |
| Prunes | 732 mg | 28% | — | prune (9.5 g): 69.5 mg |
| Chickpeas | 718 mg | 28% | 290.3 mg | — |
| Dates | 696 mg | 27% | — | date (24 g): 167 mg |
| Dried figs | 680 mg | 26% | — | fig (8.4 g): 57.1 mg |
| Hazelnuts | 680 mg | 26% | — | handful (28 g): 190.4 mg |
Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.