About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Potassium. This is a research tool — nothing here constitutes medical advice.

About Potassium

Micronutrient

Potassium is the primary intracellular electrolyte, essential for maintaining fluid balance, resting membrane potential in nerve and muscle cells, and normal heart rhythm. Higher potassium intake is consistently associated with lower blood pressure and reduced stroke risk — the reverse of sodium. Plant foods are by far the richest sources: fruits, vegetables, legumes, potatoes, and wholegrains all contribute substantially. Most people eating whole plant foods easily meet the 3,500 mg/day target.

⚠️ Too little

Hypokalaemia causes muscle weakness, cramps, fatigue, constipation, and — at severe levels — life-threatening cardiac arrhythmias. Deficiency is most commonly caused by diuretics, vomiting, or diarrhoea rather than low intake.

🚫 Too much

From food, hyperkalaemia is essentially impossible in people with healthy kidneys. However, in kidney disease — where the kidneys cannot excrete potassium — excess potassium can cause dangerous cardiac arrhythmias. High-dose potassium supplements should only be taken under medical supervision.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
2000 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
6,104 mg
Courgette, dried
= 305% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Potassium

894 foods with recorded data, ranked highest first. Showing 1–100 of 894. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Courgette, dried 6,104 mg 200%
★ Coriander leaves, dried 4,47 mg 200%
★ Spinach, dried 4,35 mg 200%
4 Parsley, dried 4,09 mg 200%
5 Mushroom, dried 3,87 mg 194%
6 Coffee, powder, instant 3,78 mg 189%
7 Basil, dried, ground 3,43 mg 172%
8 Dill, dried 3,31 mg 166%
9 Tarragon, dried, ground 3,02 mg 151%
10 Green Beans 2,942 mg 147%
11 Turmeric, ground 2,91 mg 146%
12 Seaweed, nori, dried, raw 2,84 mg 142%
13 Paprika 2,28 mg 114%
14 Yeast extract 2,1 mg 105%
15 Pepper, cayenne, ground 2,01 mg 101%
16 Yeast, dried 2, mg 100%
17 Apricots, dried 1,88 mg 94%
18 Mixed herbs, dried 1,873 mg 94%
19 Flour, soya 1,867 mg 93%
20 Flour, soy, full-fat 1,86 mg 93%
21 Curry powder 1,83 mg 92%
22 Beans, sword, raw 1,8 mg 90%
23 Cumin seeds 1,79 mg 90%
24 Treacle, black 1,76 mg 88%
25 Beans, soya, dried, raw 1,73 mg 87%
26 Saffron 1,72 mg 86%
27 Beans, butter, dried, raw 1,7 mg 85%
28 Mint, dried 1,7 mg 85%
29 Fennel seeds 1,66 mg 83%
30 Mushrooms, shiitake, dried, raw 1,53 mg 77%
31 Marjoram, dried 1,52 mg 76%
32 Mushrooms, Chinese, dried, raw 1,48 mg 74%
33 Molasses 1,46 mg 73%
34 Garam masala 1,45 mg 73%
35 Anise seeds 1,44 mg 72%
36 Potato powder, instant, raw 1,43 mg 72%
37 Celery seeds 1,4 mg 70%
38 Beans, pigeon peas, dahl, dried, raw 1,39 mg 70%
39 Beans, pigeon peas, whole, dried, raw 1,39 mg 70%
40 Garlic powder 1,36 mg 68%
41 Caraway seeds 1,35 mg 68%
42 Beans, pinto, dried, raw 1,34 mg 67%
43 Pepper, black 1,329 mg 66%
44 Coriander seeds 1,27 mg 64%
45 Bran, wheat 1,269 mg 63%
46 Flour, potato 1,269 mg 63%
47 Oregano, dried, ground 1,26 mg 63%
48 Tomato puree 1,257 mg 63%
49 Beans, mung, whole, dried, raw 1,25 mg 63%
50 Beans, mung, dahl, dried, raw 1,25 mg 63%
51 Blackeye pea, dry 1,243 mg 62%
52 Sweetcorn, dried 1,242 mg 62%
53 Beans, aduki, whole, dried, raw 1,22 mg 61%
54 Onions, dried, raw 1,209 mg 60%
55 Dill seeds 1,19 mg 60%
56 Beans, blackeye, whole, dried, raw 1,17 mg 59%
57 Beans, haricot, whole, dried, raw 1,16 mg 58%
58 Cardamom, ground 1,12 mg 56%
59 Cloves, dried 1,1 mg 55%
60 Beans, broad, dried, raw 1,09 mg 55%
61 Chickpeas, (garbanzo beans, bengal gram), dry 1,074 mg 54%
62 Sage, dried, ground 1,07 mg 54%
63 Sultanas 1,06 mg 53%
64 Wheatgerm 1,045 mg 52%
65 Allspice, ground 1,04 mg 52%
66 Pistachios (raw) 1,04 mg 52%
67 Apricots, ready-to-eat, semi-dried 1,039 mg 52%
68 Flour, chestnut 1,032 mg 52%
69 Beans, chick peas, Kabuli, whole, dried, raw 1, mg 50%
70 Beans, chick peas, Kabuli, split, dried, raw 990 mg 50%
71 Peas, dried, raw 990 mg 50%
72 Tomato, paste, canned, without salt added 971.6 mg 49%
73 Figs, whole fruit, dried 970 mg 49%
74 Rosemary, dried 950 mg 48%
75 Spinach, baby, boiled in unsalted water 950 mg 48%
76 Barcelona nuts, Kernel only 940 mg 47%
77 Lentils, green and brown, whole, dried, raw 940 mg 47%
78 Chestnuts, dried 940 mg 47%
79 Mustard powder 940 mg 47%
80 Peas, split, dried, raw 910 mg 46%
81 Ginger, ground 910 mg 46%
82 Coffeemate, whitener powder 900 mg 45%
83 Raisins, dried 889 mg 44%
84 Dried mixed fruit 880 mg 44%
85 Prunes, flesh and skin 860 mg 43%
86 Mushrooms, Jew's ear, tender, dried, raw 860 mg 43%
87 Pumpkin seeds 820 mg 41%
88 Flaxseed (linseed), ground 813 mg 41%
89 Thyme, dried, ground 810 mg 41%
90 Peanuts, roasted and salted 810 mg 41%
91 Pineapple, dried 807 mg 40%
92 Figs, ready-to-eat, semi-dried 784 mg 39%
93 Almonds, flaked and ground 780 mg 39%
94 Quinoa, raw 780 mg 39%
95 Pine nuts (raw) 780 mg 39%
96 Apricots, dried, stewed without sugar 770 mg 39%
97 Parsley, fresh 760 mg 38%
98 Pears, dried 750 mg 38%
99 Dill, fresh 750 mg 38%
100 Almond butter, creamy 745.4 mg 37%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.