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 1129 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

1058 foods with recorded data, ranked highest first. Showing 101–200 of 1,058. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Green Split Peas (Dry) 910 mg 46%
★ Coffeemate, whitener powder 900 mg 45%
★ Raisins, dried 889 mg 44%
4 Dried mixed fruit 880 mg 44%
5 Prunes, flesh and skin 860 mg 43%
6 Mushrooms, Jew's ear, tender, dried, raw 860 mg 43%
7 Pumpkin seeds 820 mg 41%
8 Flaxseed (linseed), ground 813 mg 41%
9 Thyme, dried, ground 810 mg 41%
10 Peanuts, roasted and salted 810 mg 41%
11 Pineapple, dried 807 mg 40%
12 Black gram, chilki urad dahl, split, dried, raw 800 mg 40%
13 Figs, ready-to-eat, semi-dried 784 mg 39%
14 Pine nuts (raw) 780 mg 39%
15 Quinoa (Grain) 780 mg 39%
16 Almonds, flaked and ground 780 mg 39%
17 Quinoa, raw 780 mg 39%
18 Apricots, dried, stewed without sugar 770 mg 39%
19 Parsley, fresh 760 mg 38%
20 Pears, dried 750 mg 38%
21 Dill, fresh 750 mg 38%
22 Almond butter, creamy 745.4 mg 37%
23 Apricots, dried, stewed with sugar 740 mg 37%
24 Prunes, ready-to-eat, semi-dried 734 mg 37%
25 Almonds (raw) 733 mg 37%
26 Arrowhead, raw 730 mg 37%
27 Hazelnuts (raw) 730 mg 37%
28 Cashew nuts, kernel only, roasted and salted 730 mg 37%
29 Sunflower seeds, toasted 730 mg 37%
30 Peanuts, dry roasted, unsalted 730 mg 37%
31 Dates, dried, flesh and skin 727 mg 36%
32 Potato chips, fine cut, frozen, fried in blended vegetable oil 720 mg 36%
33 Prunes, flesh and skin, weighed with stones 720 mg 36%
34 Currants 720 mg 36%
35 Potato chips, fine cut, frozen, fried in corn oil 720 mg 36%
36 Red Lentils (Split, Dry) 717 mg 36%
37 Lentils, red, split, dried, raw 717 mg 36%
38 Almonds, toasted 713 mg 36%
39 Cashew nuts, raw 710 mg 36%
40 Sunflower seeds 710 mg 36%
41 Potato snacks, pringle-type, fried in vegetable oil 706 mg 35%
42 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 702 mg 35%
43 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 701 mg 35%
44 Peanut butter, smooth 700 mg 35%
45 Poppy seeds 700 mg 35%
46 Nuts, mixed 696 mg 35%
47 Seeds, sunflower seed kernels, dry roasted, with salt added 689 mg 34%
48 Nuts, almonds, dry roasted, with salt added 684 mg 34%
49 Spinach, baby, raw 682 mg 34%
50 Figs, dried, uncooked 680 mg 34%
51 Patra leaves, raw 680 mg 34%
52 Mustard seeds 680 mg 34%
53 Peanuts, kernel only, plain, unsalted 670 mg 34%
54 Coconut, desiccated 660 mg 33%
55 Brazil nuts (raw) 660 mg 33%
56 Taro leaves, raw 650 mg 33%
57 Melon seeds 650 mg 33%
58 Fenugreek seeds 650 mg 33%
59 Apple juice concentrate, unsweetened, commerical 640 mg 32%
60 Nuts, hazelnuts or filberts, raw 635.9 mg 32%
61 Peanuts, raw 635.6 mg 32%
62 Prunes, ready-to-eat, semi-dried, weighed with stones 631 mg 32%
63 Potato chips, crinkle cut, frozen, fried in corn oil 630 mg 32%
64 Trail mix 620 mg 31%
65 Garlic, raw 620 mg 31%
66 Amaranth leaves, raw 620 mg 31%
67 Dates, dried, flesh and skin, weighed with stones 611 mg 31%
68 Arrowhead, boiled in unsalted water 610 mg 31%
69 Plantain, ripe, fried in rapeseed oil 610 mg 31%
70 Yeast, bakers, compressed 610 mg 31%
71 Potatoes, old, baked, flesh and skin 600 mg 30%
72 Worcestershire sauce 600 mg 30%
73 Tamarind 600 mg 30%
74 Durian, flesh only 600 mg 30%
75 Nuts, brazilnuts, raw 592.5 mg 30%
76 Potatoes, old, microwaved, flesh and skin 585 mg 29%
77 Avocado, Hass, flesh only 583 mg 29%
78 Tahini paste 580 mg 29%
79 Barcelona nuts, kernel only, weighed with shells 580 mg 29%
80 Horseradish, raw 580 mg 29%
81 Avocado, Hass, peeled, raw 576.4 mg 29%
82 Beans, aduki, whole, dried, boiled in unsalted water 570 mg 29%
83 Pistachio nuts, kernel only, roasted and salted, weighed with shells 570 mg 29%
84 Sesame seeds 570 mg 29%
85 Chard, Swiss, boiled in unsalted water 550 mg 28%
86 Betel leaves, fresh 550 mg 28%
87 Potato chips, fine cut, from fast food outlets 544 mg 27%
88 Figs, dried, stewed without sugar 540 mg 27%
89 Apples, eating, dried 540 mg 27%
90 Amaranth leaves, boiled in unsalted water 540 mg 27%
91 Muesli, Swiss style, unfortified 531 mg 27%
92 Water chestnuts, raw 530 mg 27%
93 Bay leaf, dried 530 mg 27%
94 Coriander leaves, fresh 521 mg 26%
95 Curry paste 520 mg 26%
96 Pecans (raw) 520 mg 26%
97 Potato wedges, retail, cooked 516 mg 26%
98 Crispbread, rye 511 mg 26%
99 Beans, pigeon peas, dahl, dried, boiled in unsalted water 510 mg 26%
100 Figs, dried, stewed with sugar 510 mg 26%

* 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.