High Potassium Foods Chart
Potassium per 100 g and per 100 kcal, ranked from the same USDA table as every other page here. Most rankings circulating are PDF printouts; this one links every food to its full data page.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Spirulina (dried) | 1363.0 mg | 470.0 mg | 29% DV |
| Hemp seeds (hulled) | 1200.0 mg | 217.0 mg | 26% DV |
| Potato chips | 1196.0 mg | 224.8 mg | 25% DV |
| Pistachios | 1025.0 mg | 183.0 mg | 22% DV |
| Nutritional yeast | 955.0 mg | 293.8 mg | 20% DV |
| Wheat germ (raw) | 892.0 mg | 247.8 mg | 19% DV |
| Yam (raw) | 816.0 mg | 691.5 mg | 17% DV |
| Flax seeds | 813.0 mg | 152.2 mg | 17% DV |
| Protein bar | 793.0 mg | 192.5 mg | 17% DV |
| Plantain chips | 786.0 mg | 148.0 mg | 17% DV |
| Almond butter | 745.4 mg | 121.4 mg | 16% DV |
| Almonds | 733.0 mg | 126.6 mg | 16% DV |
| Poppy seeds | 719.0 mg | 137.0 mg | 15% DV |
| Dark chocolate (70–85%) | 715.0 mg | 119.6 mg | 15% DV |
| Medjool dates | 696.0 mg | 251.3 mg | 15% DV |
| Pumpkin seeds | 691.2 mg | 123.6 mg | 15% DV |
| Brazil nuts | 659.0 mg | 100.0 mg | 14% DV |
| Sunflower seeds | 645.0 mg | 110.4 mg | 14% DV |
| Cashews | 638.3 mg | 115.4 mg | 14% DV |
| Peanuts (roasted) | 634.0 mg | 108.0 mg | 13% DV |
| Cheerios (plain) | 633.0 mg | 170.2 mg | 13% DV |
| Clams (cooked) | 628.0 mg | 424.3 mg | 13% DV |
| Tamarind (pulp) | 628.0 mg | 262.8 mg | 13% DV |
| Pine nuts | 597.0 mg | 88.7 mg | 13% DV |
| Water chestnuts | 584.0 mg | 602.1 mg | 12% DV |
| French fries | 579.0 mg | 185.6 mg | 12% DV |
| Sunflower seed butter | 576.0 mg | 93.4 mg | 12% DV |
| Oat bran (raw) | 566.0 mg | 230.1 mg | 12% DV |
| Peanut butter | 558.0 mg | 93.3 mg | 12% DV |
| Spinach (raw) | 558.0 mg | 2426.1 mg | 12% DV |
Common questions
How much potassium should I get per day?
The FDA daily value is 4,700 mg (21 CFR 101.9). Beans, potatoes, and leafy greens dominate the per-100-kcal view; fruit juice looks strong per gram only because it is mostly water and sugar.
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (4700 mg for this nutrient, 21 CFR 101.9).