Foods high in potassium

The top 20 foods in our database by content per 100 g.

Daily target

2,600mg

Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.

On this page

Most per 100 g
Other nutrients

Most per 100 g

Most per 100 g
#	Food · serving	100 g	% of target	Cooked, 100 g
1	White beans	1,800 mg	69%	562.5 mg
2	Soybeans	1,800 mg	69%	514.3 mg
3	Black beans	1,480 mg	57%	355.7 mg
4	Pinto beans	1,390 mg	53%	434.7 mg
5	Kidney beans	1,360 mg	52%	405.4 mg
6	Mung beans	1,250 mg	48%	265.2 mg
7	Dried apricots	1,160 mg	45%	—
8	Pistachioshandful (28 g): 285.6 mg	1,020 mg	39%	—
9	Tomato pastetbsp (16 g): 161.6 mg	1,010 mg	39%	—
10	Split peas	852 mg	33%	276.6 mg
11	Flaxseedtbsp (10 g): 81.3 mg	813 mg	31%	—
12	Pumpkin seedstbsp (8.6 g): 69.6 mg	809 mg	31%	—
13	Raisinstbsp (9 g): 67 mg	744 mg	29%	—
14	Dilltbsp (1 g): 7.4 mg	738 mg	28%	—
15	Almondshandful (28 g): 205.2 mg	733 mg	28%	—
16	Prunesprune (9.5 g): 69.5 mg	732 mg	28%	—
17	Poppy seedstbsp (8.8 g): 63.3 mg	719 mg	28%	—
18	Chickpeas	718 mg	28%	290.3 mg
19	Datesdate (24 g): 167 mg	696 mg	27%	—
20	Dried figsfig (8.4 g): 57.1 mg	680 mg	26%	—

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 diary

Data: USDA FoodData Central.